[Hongik Medi][Orientation #1] It’s good to know this before your first class
Hello, this is Master Lee from Hongik Meditation & Taichi. Today, I have prepared some content for those who are attending the meditation class for the first time. To maximize the benefits of your first experience, it would be helpful to go over the following information before joining the meditation class. There is a significant difference in effectiveness between understanding and not understanding these aspects beforehand.
I will explain the introduction to the first meditation class in three main parts. Please read this before attending the class to ensure you gain the maximum benefits.
First, the Principles of the Meditation Class
- By explaining the overall principles of the meditation class, you will gain a general understanding of what benefits you can receive and how to attain them.
Second, Recommendations to Ensure Maximum Effectiveness for Beginners
- This section will explain specific methods that will help you gain the most benefits during the one-hour class.
Third, Structure of the Meditation Class
- This part will give you an overview of what you will actually do during the meditation class.
1. The Principles of the Meditation Class
Humans are made up of both the body and the mind (energy) coexisting on different dimensions. Through our schooling, we learn in detail about the structure of the human body, so we are familiar with how our body is built. We know what bones look like, the shape of muscles, and the location of organs. However, "the structure of energy?" – that phrase might sound strange, right? Particularly in Western culture, this is an even more unfamiliar concept.
In Eastern cultures, however, there is a field of medicine known as Oriental medicine, where not only visible symptoms but also the invisible workings of energy are considered when diagnosing and treating patients. Understanding both cultures and the idea that the body and energy are always connected and directly interrelated can make it easier to comprehend the phenomena you will experience in future meditation classes.
Furthermore, to maintain the best condition for both body and mind, it is helpful to understand both the physical structure that is visible and the energetic structure that is not. Therefore, instead of discussing the structure of the body, which is already familiar, we will focus on the energy system that may still be unfamiliar.
(1) The Three Energy Systems
There are three energy systems: 1) Acupoints, 2) Meridians, and 3) Chakras. You may have heard of them before. Acupoints can be thought of as the gates through which energy flows in and out of the body. Meridians are the pathways through which energy moves within the body, while Chakras are the centers where energy can gather. To make it easier to understand, imagine that meridians are highways, acupoints are rest stops along those highways, and chakras are like major cities such as New York, D.C., and Chicago.
(2) Characteristics of Nature
Now, do you know how many acupoints exist in our body? There are 365 acupoints in total. There are 12 meridians and 7 chakras. Do these numbers seem familiar?
Yes, they correspond to 365 days in a year, 12 months in a year, and 7 days in a week. What this means is that our body is designed as a part of nature, mirroring nature itself. In addition to the energy system, there are many similarities between our body and nature. The 24 vertebrae correspond to the 24 hours in a day, and the body’s 70% water content is the same as the Earth’s 70% water ratio.
In other words, if we closely observe the characteristics of nature and apply them to our lives, the health of our body and the joy of our mind are not outcomes we must forcibly strive to achieve but rather something that naturally follows. So, what are the characteristics of nature that have remained unchanged since the Big Bang?
Let’s take the ocean as an example.
The heat from the sun descends and touches the surface of the ocean. The surface of the ocean absorbs this heat and transforms into water vapor. The water vapor rises into the atmosphere and forms clouds. These clouds eventually turn into rain, falling back to the earth. Hot heat comes down, cool water rises, and so on, forming an endless cycle. In nature, nothing remains stagnant or comes to a stop; everything circulates continuously.
Day and night cycle within 24 hours. Spring, summer, autumn, and winter repeat endlessly. Although we might feel as though we are standing still, we are actually on the earth, orbiting at a speed faster than a bullet, moving every moment at that incredible speed. Plants release oxygen through photosynthesis, and living creatures use this oxygen to breathe, maintaining a cycle. Even stars are in a cycle of birth and death, with the universe still expanding. Our human bodies are no different.
In short, if our bodies maintain good circulation of energy and blood, and we create positive energy circulation through harmonious relationships with others, physical health and mental peace will naturally follow.
(3) Circulation Within the Body
Now, let’s take a look at why our bodies sometimes fail to create this positive circulation.
Among the seven chakras mentioned earlier, there are three major chakras and four minor chakras. The three major chakras are referred to as "Dahnjeon(Dahn-jon )" in Korean. The blue area in the head is called the Upper Danjeon, the yellow area in the chest is the Middle Danjeon, and the red area in the lower abdomen is the Lower Danjeon. Among these, the most sensitive to energy is the Middle Danjeon located in the chest.
When we are continuously exposed to negative energy in our daily lives and do not appropriately release it, the Middle Danjeon gradually closes. Stress is a form of negative energy. If this stress affects the Middle Danjeon for an extended period, it begins to block, causing tension to build up in the closest muscles: the chest and shoulder muscles. As this tension accumulates, the shoulder muscles stiffen, and even the neck muscles become rigid, leading to both physical and energetic blockages in the chest and shoulder areas. When this area is blocked, the hot energy in the head cannot flow down to the lower abdomen, causing excessive heat to build up in the head. As this heat lingers in the head for a long time, the eyes and lips become dry, and the facial skin also dries out. Additionally, one may experience constant, scattered thoughts, high blood pressure, headaches, and difficulty achieving deep sleep. At the same time, cold energy stagnates in the lower abdomen, resulting in symptoms such as indigestion, weakened immunity, impaired organ function, and women’s health issues.
Through stretching and breathing, we can release the blocked energy in the chest, loosen the shoulders, neck, and back, allowing the warm energy trapped in the head to flow down to the lower abdomen. Meanwhile, the cool energy travels up the spine to the head, making the head clear, cool, and light while the lower abdomen becomes warm and comfortable. When this state is achieved, the whole body relaxes, calmness fills the mind, confidence rises, and one can focus in a relaxed manner rather than a tense one. This state becomes the optimal condition for both the body and energy. We call this state "Water Ascending, Fire Descending (Water up, Fire down)". Just as in nature where the sun's heat descends and the ocean's coolness rises, when the warm energy descends to the lower abdomen and the cool energy ascends to the head, the body and mind achieve the best harmony. Achieving this "Water Ascending, Fire Descending" state is the first goal of the meditation class.
(4) State of "Water up, Fire down" vs. Not Achieving It
| State with Proper "Water up, Fire down" | State without Proper "Water up, Fire down" |
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2. Four Specific Methods to Achieve "Water up, Fire down" 3 Times Faster
(1). Feel the Body for Triple the Effect
It is impossible to change thoughts with thoughts. No matter how much we want to relax our body and feel at peace, simply telling ourselves, "I need to relax," or "I need to be at peace" will not achieve relaxation and tranquility. However, since the body and mind are interconnected as one, we can use the principle of relaxing the body to relax the mind. When the body relaxes, the mind naturally follows suit and becomes relaxed. In other words, true relaxation occurs when you feel the areas being stretched during stretching exercises. At this moment, the body and mind—our two different aspects—become one. The body is bound by space and time, so it always exists in the present. At the same time, the body is the only thing in the universe that exists solely in the present. However, the mind transcends space and time. It can go to the past, even 10 years ago, or to the future that hasn’t come yet. Feeling the body means that both the body and the mind are united in the present. When this unity is achieved, the body relaxes. This principle will be explored in greater depth later in the "Principles of Consciousness." When our consciousness returns to our body and unites, we say, "I feel my body." When consciousness exits the body and moves outward, we call it "thinking." Thus, there are two dimensions: "feeling" and "thinking." In the meditation class, staying in the dimension of feeling yields three times the effect.
On the contrary, even if you exercise a lot, if the body and mind are not unified, there is no effect. For example, if you are stretching but thinking about "What should I eat for dinner?", "What’s my schedule for tomorrow?", or "Where should I go this weekend?"—no matter how much time you spend stretching, you won't achieve proper relaxation. This is because you are in the dimension of thinking. When you forget all your schedules and focus solely on the feeling of stretching, the pulling sensation in your body, when your consciousness is in your body and in the dimension of feeling, the effect is tripled.
We are generally trained to stay in the dimension of thinking, so the dimension of feeling can be unfamiliar. Even if we try to "feel, feel," we unconsciously start thinking within a few seconds. To properly feel the body, you just need to follow one practice: keep your jaw relaxed, slightly open your mouth, and continuously exhale through your mouth throughout the class. Even simply continuing to exhale at first is not easy. At some point, you will unconsciously slip into the dimension of thinking and forget to breathe out. However, as you practice returning to breathing whenever you notice that you are lost in thought, it will gradually become easier to exhale. Conversely, if you realize that you forgot to exhale through your mouth during the class, you can backtrack and identify that you were unconsciously lost in thought at that moment.
(2). Cleaning the Body Like Cleaning the House
Stretching while feeling the body is like cleaning every corner of your house, removing tension and fatigue from every part of your body. Our body has 365 acupoints, or gates through which energy enters and exits the body. The biggest energy gate among these acupoints is the mouth. Let's imagine that you are cleaning your house, dusting every room. What would happen if you cleaned with all the windows closed? Slightly opening your mouth while stretching works on the same principle. If you don't exhale the fatigue, heavy energy, and turbid energy from your body, they will accumulate inside no matter how much you exercise. Therefore, always keeping your mouth slightly open and exhaling like a sigh during the meditation class is crucial for maintaining your body’s health and balance.
(3). Painful Sensations Are Always a Sign of Release
While stretching, you may feel a sense of relief but also experience pain. The pain occurs when the tension in your muscles knots up and releases as you stretch and twist those muscles. However, we often unconsciously avoid this painful sensation. While that is okay, avoiding pain ultimately means avoiding the areas of tension. As a result, the heavy feeling may still remain even after the class ends. Pain is an essential signal indicating that your body is releasing tension and fatigue, becoming more relaxed and lighter. So, when you feel pain, acknowledge it with the thought, "My body is becoming healthier." Continue exhaling through your mouth, and eventually, the tension and knots in the painful area will be completely released, leaving only a sense of relief without any pain. Remember, pain is a natural sign that the body is releasing.
(4) Yawning, Sneezing, and Burping Are Signs of Purification
During stretching, breathing exercises, or meditation, natural physiological reactions such as yawning, sneezing, or burping may occur. These are detoxification signals, indicating that turbid energy is being released from your body. Therefore, do not suppress or hide these reactions; allowing them to happen is beneficial for your health. Additionally, as your body achieves " Water up, Fire down " through stretching and focus, you may start to feel warm, which can cause your nose to run or tears to flow, even when you are not sad or sick. This is also a sign that heavy energy is being expelled from your body. Think of it as, "My body is being purified right now."
Moreover, if you feel the need to go to the restroom during the class, do not hold it in. Go immediately. Holding it in or maintaining an uncomfortable state makes it impossible to focus on your body. In fact, I recommend to members that if they experience discomfort during meditation, they should get up and go to the restroom right away rather than endure it.
※. Summary
The methods to achieve "Water up, Fire down" 3 times faster during the one-hour class are as follows:
- While stretching, continuously focus on the areas being pulled.
- Always keep your mouth slightly open and continuously exhale through it.
- Do not avoid pain; it is a sign that your body is releasing tension.
- Do not suppress physiological reactions.
3. Practices we will do in the Meditation Class
(1). Relaxation Stretching
This stretching relaxes the body and energy, allowing for better breathing. It loosens stiff muscles and joints, aligns the bones, and facilitates smooth circulation of both energy and blood. Relaxation stretching follows three steps: movement, focusing on the point of tension, and exhaling. No matter which part of the body you stretch, following these three steps will help you relax your body effectively in a short amount of time.
(2). Danjeon (Lower Abdomen) Exercise
The small and large intestines are located in the lower abdomen, holding about one-third of the body's total blood volume at any given time. Therefore, smooth blood flow through the intestines is crucial for the efficient circulation of both energy and blood throughout the body.
On average, a person has 10-15 pounds of undigested food stored in the intestines. The surface of the intestines is wrinkled to maximize surface area for nutrient absorption. If too much waste accumulates in the intestines, it hinders nutrient absorption into the bloodstream. Furthermore, these toxins can "leak" into the body, causing various health issues. Intestine exercises are effective for keeping the intestines clean and healthy.
- Lie down with both knees bent and feet apart, keeping the knees touching each other. Place both hands on the lower abdomen.
- Inhale, imagining your abdomen as a balloon, and push it out until you feel some pressure.
- Exhale and pull your abdomen towards your back as far as possible.
- Repeat steps 1-3 at least 100 times, then rub your abdomen in a clockwise direction. Count one push and pull as one set.
Avoid speeding up this exercise with force. Practice at your own pace and intensity. If you experience pain or cramping, stop and gently rub your abdomen in a clockwise direction, massaging with your palms.
(3). Chest Breathing / Danjeon Breathing
This breathing exercise focuses your consciousness on the body, correcting the disturbed energy flow within. Through this breathing, you can achieve emotional control and enhanced concentration.
- Chest Breathing aims to release old, stagnant energy accumulated in the chest and body. Sometimes, when stressed or feeling overwhelmed, we unconsciously take a deep sigh. This is the body's unconscious reaction to release heavy energy from the chest. By practicing conscious chest breathing, you can intentionally release this stagnant energy.
- Danjeon Breathing, in contrast to chest breathing, is used to accumulate energy in the lower abdomen (Danjeon). To effectively gather energy in the lower Danjeon through breathing, the chest (Middle Danjeon) must first feel light and comfortable. Therefore, chest breathing is usually practiced first, followed by Danjeon breathing.
(4) Jigam Meditation
Jigam is a meditation practice that involves stopping emotions and thoughts to observe your inner self. It typically begins by placing both hands facing each other, relaxing them, and slowly repeating the motion of "gathering and releasing" while focusing on the energy felt between the hands. By concentrating on the sensations in the palms, you start to notice energy that you were unaware of before. Jigam meditation serves as a preparatory step for deeper meditation practices.
Today, I explained some points that are helpful to know before attending the meditation class. If you have any questions, please feel free to ask at any time. I look forward to seeing you in the class.