Understanding and working with your Guardian Angel

Dear  Integral Meditators,

Every now and again I do an article on something a little esoteric, usually informed by what is going on in my own meditation process. This week’s article is on how to understand work mindfully with the idea of your Guardian Angel.
If you enjoy it, then on Sunday 27th January, 2-5pm I’ll be facilitating a Meditations for connecting to and working with your Guardian Angel workshop.

In the spirit of our inner guidance,

Toby


Working with your Guardian Angel

All of the great wisdom traditions speak of speak of spiritual guardians who can offer us support, guidance and protection on our journey through life. What I am going to offer here is two working definitions of your Guardian Angel that will enable you to start working with it, and the idea of it in a practical manner.

1. If there is a guiding, universal spirit of some kind, and it is benevolent towards us, then your guardian angel is that spiritual force, appearing in the image of a personal guardian.
If you believe in any way that there is a spiritual force that is bigger than all of us and that is working for our wellbeing, then our Guardian Angel the part of that spiritual force that guides and protects us as individuals. Each of us has our ‘own’ Guardian Angel. It could be visualized in a humanoid form, as a light or actually in a number of other ways. The way in which we imagine it enables us to connect to that force in a way that enables us to trust it, feel protected by it and let its influence into our life.
Having understood our Guardian Angel in this way, we can start to relate to it in a personalized, subjective manner, visualizing it and connecting to it as a spiritual friend, ally and confidante.

2. Our Guardian Angel is that part of the ‘divine plan’ that accompanied our own divine spark or spirit when it split off from source at the beginning of this cycle of creation. Its function is to help us to complete our own particular piece of that ‘divine plan’.
This is a slightly deeper definition that follows (in large part) the definition of Dion Fortune in the Mystical Qabalah. Here are two analogies that may help you to relate to this definition:

 Your guardian angel as ‘spiritual software’ – If you think about your spiritual self as being like the original core and centre of your being, then your Guardian Angel is like a special piece of ‘software’ that was built in in order to help you in your path of personal growth. It is designed to help, support, protect, and to provide healing and guidance as your  soul treads its path of evolution in this life. It also has the capacity to connect with and communicate with the Guardian Angels of those around you, communicating and co-ordinating your life paths together in supportive ways.
As R2D2 – You may recall in the first Star Wars movie, Luke Skyalker had an assistant droid robot called R2D2. When Luke was flying his X-wing fighter craft in combat, R2D2 would be sitting behind him in the craft providing information and assistance as he flew. So, in this analogy, you are the fighter pilot, and your guardian Angel is like R2D2, giving you help and assistance as you experience the ‘combat’ of your life path. It is trying to help you even without your awareness, but when you consciously engage with it, then you can start to leverage to a much greater degree on the support that is available.

A simple meditation on and with your Guardian Angel
Sit quietly and centre. Imagine the presence of your Guardian Angel as a light and energy centred in between your shoulder blades, sitting half in and half out of your physical body. The ‘heart centre’ of your guardian angel is sitting just behind your own heart centre/chakra. Feel the energy of your Guardian Angel strengthening and supporting your body, your heart and your mind. If you like you can also imagine the ‘wings’ of your Guardian Angel enfolding and protecting your energy field, forming a circle around you. As you sit, gently start to commune with your Angel, receive its love, talk to it about any issues you want feedback on, mostly just cultivate awareness of its presence, and allow that to inform your experiences as you go through your day.

© Toby Ouvry 2019, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am :5th & 12th January – Qi Gong workout and meditation class

Saturdays January 5th & 19th, 4-5.30pm – Mindfulness group coaching sessions with Toby

Saturday 19th January 2.15-3.45pm – Get your meditation practice started now- The shortest and most time effective meditation workshop ever

Saturday 26th January, 1-4pm – Growing your mindful freedom meditation workshop

Sunday 27th January, 2-5pm – Meditations for connecting to and working with your Guardian Angel

FEBRUARY
Satruday 9th February, 9.30-12.30 – Going from overwhelmed to overwell meditation workshop


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Six aspects of mindful self-leadership – (Channeling your inner mountain-goat)

Dear  Integral Meditators,

Setting your own pace and direction in life is a big key to personal fulfilment and esteem. In the article below I detail six aspects of self-leadership that I have found to be useful in terms of my own path.
In next weeks evening classes the monthly astrological meditation will be on Capricorn, where we will be focusing on self-leadership a our object of meditation. If you can’t make it physically, then you can always get the recording!
And a final reminder of Saturday afternoons Mindfulness group coaching session on mindful relationships and communication!

In the spirit of self-leadership,

Toby


Last few days! Up to January 8th: Special offer of 15% off on Toby’s Mindful goals coaching

Get your new year started on the right note This is a 1:1 coaching service with Toby that focuses upon how you can use engaged mindfulness and meditation as a way of achieving specific goals in your life.

  • Are you looking for concrete ways that you can combine improving your mental peace and centeredness with moving forward toward your goals in life?
  • Do you sometimes find yourself struggling to bridge the gap between your life goals and your daily actions/experiences?
  • Would you like to have a personally created mindfulness training program designed specifically for your needs and to help you achieve what you want in life? …click here for full details!

Six aspects of mindful self-leadership – (Channeling your inner mountain-goat)

We can receive support and encouragement from others in our life, but finally we are the ones who are responsible for choosing what we want, and taking the direction that we want to go in. Good mindful self-leadership skill are among the most important qualities that you can develop if you are looking for happiness and personal fulfillment. Here are six aspects of self-leadership that it is worthwhile being aware of and practicing.

Setting your own pace and giving yourself permission
As mammals we are always looking left and right to see what people around us are doing, and making comparisons between ‘where we are, and where they are’. This can result in us speeding up or slowing down in reaction to what’s around. The set your own pace means  know what you want, and set the right pace for you to get things done in the way you want. If everyone is going out to party, and your tired out, then stay in. If everyone else is telling you to go in one direction, but your inner signals are telling you not to, then listen to them and act accordingly. Know yourself and set your own pace and speed.

The courage of acceptance
Accepting who you are, what you are feeling, the situation in front of you. Accepting your anxiety or excitement, your loneliness, your passion or insecurity. Accept and work with what is really present for you in this moment, don’t live in denial of it. This gives you your basic ‘reality orientation’ from which you can then proceed to lead yourself to where you want to go.

Owning your goals and taking responsibility 
What are the goals that when you hold them in your heart you really notice a tangible movement toward enthusiasm, excitement, passion? Identifying the goals that are really, truly important to you, yours and not other peoples is super important. From there the task becomes ‘What can I do today to take myself one step closer to this goal?’ In other words taking full personal responsibility to turning your abstract goal into a tangible reality, one action at a time.

Going beyond boredom and novelty
Going beyond boredom and novelty means having the capacity to be process oriented, consistent, and having the mental stamina to keep on going beyond the point where you can rely on the excitement of a new inspiration and enthusiasm.

Being ok with alone
Finally, if you are doing what you want, in the way that you want to do it, this may (not always, but sometimes) mean that you have to spend periods of time alone, in your own company and not being encouraged or affirmed by others. If you are leading from the front, then it can feel like an isolated position to be in. Being comfortable with that, and even enjoying it enables you to take the direction needed, without fear of loneliness.

Don’t lie to yourself, or make promises to yourself that you don’t keep
This final point is important, because often we can be more conscientious about our promises to others than we are in our conversation with ourself. If you are at all interested in building self-leadership and self-esteem, then really work on keeping your commitments to yourself.

Channeling your inner mountain-goat
One image I like for self-leadership (relating to the start sign of Capricorn) is that of a mountain goat. See yourself and your path of self-leadership as a mountain goat, patiently and agile-ly traveling up a steep mountainside. You have the strength, the patience and the ingenuity to lead yourself all the way to the top. No matter what the obstacles or difficulties you persist, all the way to the peak of your mountain!

Related articlesMindfully dancing between doing and being
Effortless effort – The cycle of mindful growth

© Toby Ouvry 2019, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am :5th & 12th January – Qi Gong workout and meditation class

Saturdays January 5th & 19th, 4-5.30pm – Mindfulness group coaching sessions with Toby

Tues & Weds January 1st, 2nd, 7.30-8.30pm – New year balancing and renewing meditation

Tues & weds January 8th & 9th – Monthly astrological meditation – Capricorn; developing your inner self-leadership 

Saturday 19th January 2.15-3.45pm – Get your meditation practice started now- The shortest and most time effective meditation workshop ever

Saturday 26th January, 1-4pm – Growing your mindful freedom meditation workshop

FEBRUARY
Satruday 9th February, 9.30-12.30 – Going from overwhelmed to overwell meditation workshop


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Relaxing into your potential – Renewal meditation & recording

Dear  Integral Meditators,

I hope your winter Solstice and Christmas breaks are going great! We’re now in that little pocket of time between Christmas and the new year. Here’s a half hour meditation on renewal that I recorded in class recently (click to listen and/or download). It’s one that I really enjoy and find useful. A basic description of the meditation is below.
If you enjoy the meditation, then do have a look at the New Year releasing and inviting meditation that I’ll be doing on the 1st & 2nd of January 😉
Beneath the meditation, I’ve placed some details of a special offer on my 1:1 Mindful goals coaching, and then beneath that details of the schedule for January.

In the spirit of renewal,

Toby


Renewal

Christmas comes around the same time as the winter solstice (northern hemisphere the 21st/22nd December). It is the time when the light of the sun, having reached its lowest ebb begins to gradually become stronger once more, eventually taking us into spring. Here is a simple meditation image that I like to contemplate around this time:

  • Imagine you are a seed in the ground in a winter landscape. Up until now you have been dormant, almost as if dead, but now at this time of the year something awakens deep within you; a spark of light, an awakening of life, right within the centre or core of yourself as a seed.
  • As you meditate on the image of the seed, feel a renewal of light and life deep within your heart of hearts; an awakening of the first seeds of your highest potential as you move forward in to a new cycle of life in the new year.
  • You may not know what this new cycle of life will bring, but for now there is no need to worry about that. For now simply sit quietly and acknowledge the first awakening of this new life deep within you and allow it to nurture and renew you.
© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Until January 8th: Special offer of 15% off on Toby’s Mindful goals coaching

Get your new year started on the right note1 This is a 1:1 coaching service with Toby that focuses upon how you can use engaged mindfulness and meditation as a way of achieving specific goals in your life.

  • Are you looking for concrete ways that you can combine improving your mental peace and centeredness with moving forward toward your goals in life?
  • Do you sometimes find yourself struggling to bridge the gap between your life goals and your daily actions/experiences?
  • Would you like to have a personally created mindfulness training program designed specifically for your needs and to help you achieve what you want in life? …click here for full details!

Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am :5th & 12th January – Qi Gong workout and meditation class
Saturdays January 5th & 19th, 4-5.30pm – Mindfulness group coaching sessions with Toby
Tues & Weds January 1st, 2nd, 7.30-8.30pm – New year balancing and renewing meditation
Tues & weds January 8th & 9th – Monthly astrological meditation – Capricorn; developing your inner self-leadership 
Saturday 19th January 2-3.30pm – Get your meditation practice started now- The shortest and most time effective meditation workshop ever
Saturday 26th January, 1-4pm – Growing your mindful freedom meditation workshop

FEBRUARY
Satruday 9th February, 9.30-12.30 – Going from overwhelmed to overwell meditation workshop


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Stabilizing your pyramid of consciousness

Dear  Integral Meditators,

What is the simplest, stablest and most basic way to stabilize your mind and attention? The article below explores one answer to this in a practical way.
This week we have the Winter Solstice meditation tomorrow and Wednesday, as well as morning Qi gong, and the afternoon mindfulness group coaching on Saturday.

In the stability,

Toby


Stabilizing your pyramid of
consciousness

Within your field of awareness, you have three basic areas; your senses, your feelings and your thoughts. Of these, which do you imagine is the most stable and reliable? Which of these three moves slowest and is the most predictable? If you watch for a while, you will see clearly from experience that the answer to this is your senses. The mind and emotions can move and change very quickly and unpredictably. Your physical awareness and senses however are much slower moving. For example, if you bring your attention to the sensation of your physical body over a one minute period, you’ll see that it remains fairly constant, even as your mind moves here and there, and your moods shift.

Anchoring your attention to your senses
In mindfulness terms then, if you want to establish basic stability in this moment, the obvious place to go is to your physical body and senses. You can use them as an anchor for your attention. If you think about your attention as like a boat, and your thoughts and feelings as being like the waves, wind and other moving conditions around the boat. Your body and senses then become like the anchor that keeps the boat in one place. You don’t even need to try too hard still your mind and feelings. Just keep coming back to the anchor of your body, and you’ll find this gives you the basic ‘weight’ and stability for a sense of calm to start to come into your mind.

The weight of your body
I find it particularly useful to focus on the weight and solidity of my body. In particular the sensation of the weight where my body is on contact with the floor or surface where it is sitting or standing. So, if you are standing, that would be the soles of your feet, or if you are sitting it’s the back of your legs and butt that is on contact with the seat. If you like you can focus on the weight of your body as you inhale and then feel the tension in your upper body flowing down into the floor through that contact point as you exhale.

Your pyramid of consciousness 
If you think about your consciousness as being like pyramid, with your senses as the broad base, your mind and emotions as the mid-section, and consciousness itself as the top tip (see the article diagram). In this exercise, we are focusing upon stabilizing the ‘base’ of our pyramid by paying attention to the weight of the body. If the base is stable, then everything above it is going to feel basically strong and stable, even when your under pressure.

You don’t need perfect concentration!
Even if as you are focusing on the weight of your body you are only able to concentrate 10-20% of your attention on it, then that is still 10-20% more stability and centre than you have when your lost in your thoughts and feelings. What’s more, if you lose focus on the weight of the body, its very easy to find again, as it is such a simple, obvious sensation. When you have a sensory ‘anchor’ for your consciousness, then even if you ‘get lost’ its easy to find centre again!

This week you might like to spend a few minutes each day ‘stabilizing the pyramid of your consciousness’ by paying attention to the weight of your body.

© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am 1st,15th, 22nd, 29th December – Qi Gong workout and meditation class

Saturdays December 15th & 22nd – Mindfulness group coaching sessions with Toby

Tues & Weds Dec 18/19th, 7.30-8.30pm – Winter Solstice balancing & renewing meditation


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Mindful of your moods, emotions and dispositions

Dear  Integral Meditators,

In the the foreground or background of each moment you experience, there is a mood, emotion and ‘atmosphere’. The article below explores how to start working with these mindfully in your life.
If you enjoy the article, then do consider coming down to this Saturday  mornings’ group coaching session, where we will be exploring this area experientially.
Full details of this weeks other classes and workshops can be found here.

In the spirit of moods and atmospheres,

Toby


Engaged Mindfulness book is on a special 10% offer for the next until end Tuesday 11th Dec)

Christmas is coming up, if you are looking for a meaningful, inexpensive present to pass out to friends, why not order a few copies of ‘Engaged Mindfulness’? It’s a short, 45 page primer on integral mindfulness, broken up into short 1-2page sections. Click here to order your copies…


Mindful of your moods, emotions and dispositions

This article focuses on how you can start to work with emotions, moods and dispositions, for the purposes of enjoyment, as well as becoming more effective in your life. Let’s start with a few definitions:
Emotions are temporary energetic reactions to particular events; what someone said to you, something that you hoped for not happening, something unpredictable occurring, an experience of good fortune etc. Although they are temporary, if you start watching them you’ll start to notice that have a particular habitual range emotions that you use in your life. This is rather like an artist who has a love or habit of working with a particular colour range.
Moods are emotions that you tend to spend quite a lot of time in. They become the background ‘atmospheres’ within which you live much of your life. Anxiety or curiousity, lightness or heaviness, resentment or appreciation, optimism or pessimism are all examples. They are like the typical ‘weather’ that you might expect to experience in a country at a particular time of year and season.
Dispositions are what you might think of as the primary moods that we tend to live in. We spend such a lot of time in them that they become pretty much our personality; they form some of the basic ways in which we experience our self as a personality.

Something to notice about emotions, moods and dispositions is that you are pretty much always in one – it’s useful to be aware of and take it into account because they open or close avenues of possibility and action for us in each moment. For example, an attitude of optimism opens up emotions of appreciation, pleasure and lightness, but may make us blind to certain problems that we need to look at realistically. Similarly, an attitude of pessimism closes certain desirable emotional states, but also invites some interesting insights into areas of risk in our life that we might do well to look at.
Simply asking ‘What are the moods and emotions present for me in this situation?’ will make us aware of what is there and how it is affecting us.

Centring in difficult moods and emotions
If you are experiencing a difficult mood or emotion, then, rather than try and shift out of it or get rid of it immediately, it can often be most useful to simply recognize it, and centre yourself, so that it isn’t keeping you off balance. Once you are aware and have centred yourself, you can them make a choice whether you want to try and shift out of the mood/emotion or stay with it and see what it has to offer you in that moment.

Identifying your habitual range of mood and emotion.
If you watch your moods, emotions and dispositions you’ll start to have a sense of the ‘mood options’ that you have available to you. You can start to cultivate particular emotions and moods in particular situations where they will serve you particularly well.
You’ll also notice that you have particularly inspiring moods and emotions within your range that open up avenues of action and possibility that will help you go experience life better in the moment and get you where you want to go. So consciously cultivating these moods is a good idea! For example, I have a little post-it message on the picture above my lap-top right now that says, ‘Everything is possible!’ This reminds me to open to and live in a mood that is particularly meaningful and helpful to me right now.
So, a good mindful question to go with this last section might be ‘What mood or emotion can I cultivate that would serve me best in this situation?

© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am 1st,15th, 22nd, 29th December – Qi Gong workout and meditation class

Tues & Weds, 4th, 5th December – Monthly Astrological meditation – on ‘Sagittarius – I perceive/understand’

Saturdays December 15th & 22nd – Mindfulness group coaching sessions with Toby

Saturday 15th December, 1-4pm – Integral meditation practice: Optimize your inner calm, strength and energy

Tues & Weds Dec 18/19th, 7.30-8.30pm – Winter Solstice balancing & renewing meditation


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Access your brain’s ‘zero space’ (Plus Engaged Mindfulness book special offer)

Dear  Integral Meditators,

Article below four practical ways of clearing and calming your perception using awareness of the body and brain. They’re very simple to use, and once you know what they are, you can use them to good effect anytime!
Do check out the new Astrological Mastery meditations this week, where we will be exploring Sagittarius – I perceive and understand! And final reminder of the Psychic Self-defence workshop on Saturday.

In the spirit of clear perception,

Toby


Engaged Mindfulness book is on a special 10% offer for the next week (Until end Tuesday 11th Dec)
Christmas is coming up, if you are looking for a meaningful, inexpensive present to pass out to friends, why not order a few copies of ‘Engaged Mindfulness’? It’s a short, 45 page primer on integral mindfulness, broken up into short 1-2page sections. Click here to order your copies…

 


Four aspects of clear perception (The zero space in your brain)

What I want to outline here are four ways essentially to calm and center. The first three relate to three aspects of our awareness, namely:

  • Our instinctive, or primal intelligencewhich resides in the brain stem, the oldest ‘reptilian’ part of our brain. This part of our brain is also wired via our nervous system to our belly area, or our ‘guts’. When we say, “I have a gut feeling about this”, this is partly the area of perception we are referring to.
  • Our emotional and ‘mammalian’ intelligence which resides in the mid-section or limbic area of our brain. This in terms of our body relates to our heart or chest space, where we experience many of our human and social emotions.
  • Our cognitive or thinking intelligence, which is primarily located in the pre-frontal cortex area of the brain. In terms of our body, this is our ‘head’ intelligence.

At any given moment we are receiving impulses and information from these three aspects of our body and our brain. So, in terms of our perception of any given situation, it can be good to ask these questions:

  • What are my guts and reptilian brain telling me here?
  • What are my emotions and limbic brain experiencing here?
  • What is my thinking self and pre-frontal cortex experiencing here?

If you do this you’ll start to be able to tease apart these three areas of your perception and make more conscious choices about your experience in the moment.

Relaxing your instincts, emotions and mind
You can also use this three-fold distinction to relax more systematically:

  • To relax your instinctive self: Focus on relaxing the brain stem just inside the base of the skull and at the top of the spine. Then put one hand on your belly and breathe in and out of it, calming the energy there
  • To relax your emotional self: Focus on the mid-brain area and relax that, then put one hand on your heart/sternum area and breathe in an out of your chest, calming the emotions you sense there.
  • To relax your thinking self: Focus on the front of the brain, and around the temples and forehead. Relax the pre-fontal cortex, then the head area in general.

The zero space inside you head
There is a tiny physical cavity, or space inside your brain. It is in the middle of the brain, just maybe a centimetre or two toward the back from the literal centre. It is the space at the intersection or meeting point between the left and right hemispheres of your brain, and the brain stem which comes up from underneath. Back in the day, Taoist meditators discovered that, if you placed your attention in this physical spot in your head, then your mind calms very quickly, as there is absolutely nothing going on in that space. It’s like a ‘zero space’ of no thought. The Taoist call this space ‘the cavity of original spirit’. So, if you rest your attention there, you can enter a space of no-thought very quickly!
I use these four areas in combination. I first relax my instincts, emotions and thoughts, then I go into the ‘Cavity of original spirit’ for a while. It’s another meditation technique that can also be very useful when you can’t fall asleep at night. A space of ‘no-thought’ is pretty damn relaxing even if you aren’t literally asleep!

© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am 1st,15th, 22nd, 29th December – Qi Gong workout and meditation class

Tues & Weds, 4th, 5th December – Monthly Astrological meditation – on ‘Sagittarius – I perceive/understand’

Saturdays December 15th & 22nd – Mindfulness group coaching sessions with Toby

Saturday 8th December, 9.30am-12.30pm – Psychic & Psychological Self-defence half day workshop

Saturday 15th December, 1-4pm – Integral meditation practice: Optimize your inner calm, strength and energy

Tues & Weds Dec 18/19th, 7.30-8.30pm – Winter Solstice balancing & renewing meditation


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Dimensions of mindful perception and understanding (Plus new astrological monthly meditations)

Dear  Integral Meditators,

This week’s article looks at how to improve your perception and understanding through mindfulness. If you enjoy the article, then do consider coming along to the new monthly astrological class next week, which will be on the subject of ‘Sagittarius – I perceive and understand! It is available as a recording for those not in Singapore who may wish to participate.
Full details of this week’s sessions on Compassion, Qi gong and beginners meditation can be found here.

In the spirit of clear perception,

Toby


Dimensions of mindful perception and understanding

It’s easy to assume that the way things appear to you is literally objectively true. When someone at work is irritating you, when you are in love with someone, when things feel smooth and relaxed, or anxious and stressful, we can quickly jump to the conclusion that it’s about the situation, and not the state of mind that we are bringing to the experience.
Much of mindfulness is about attention to the moment. If you start to watch what is going on in the moment, you might start to notice that two things are going on simultaneously:

  • The experience itself and
  • The things that your mind is projecting onto the situation.

For most of us these two things; the experience, and our mental projection of the experience are completely mixed up, which can lead to a very muddy perception and understanding of what is going on!

Clarifying perception by isolating the experience – So, the first thing to do is simply notice the objective facts of the experience as far as you can understand them; ‘First this happened, then I said that, then she said this, then I felt that….’ Try and take a ‘birds eye’ or ‘fly on the wall’ view of what you are experiencing, where you are, as far as possible a detached observer.

Getting to know the projection – After isolating the experience itself, you can then start to notice the way you are projecting your own inner material onto the situation. To help with this you might like to consider four interrelated sources:
From your emotional state and mood – If you’re feeling depressed and low, then it’s going to be very easy for a situation to feel hopeless. We all know the experience of some days our feeling not bothered by setbacks, simply because were in a good mood. If your aware of your moods and emotions, you’ll start to see how they impact your perception and understanding of what’s going on.
From your cognitive framework and beliefs – Without realizing it and out of familiarity, we project out beliefs about the world onto what’s happening, onto ourselves and other people. If we believe anyone with a certain type of car is a snob or a yob, then when someone turns up in such a car, that mental label with be almost effortlessly applied to them. Notice how this works for you.
From your history – Someone can appear very attractive to us (or unattractive!) on a romantic level because they remind us of a parent. If I had a hard time with teachers at school, then anyone in a ‘authority figure’ role in my adult life can trigger all sorts of uncomfortable projections. If you observe situations and your response to them, you’ll start to notice how your experience is continuously coloured by your story.
Environmental factors – If I’m in a hot, cramped lift, that can very easily make me irritated with someone I share the space with. When I am feeling well rested and in a physically open and calm space, it’s easier to feel benevolent and generous. Different environmental factors can play a huge part in our experience of ‘this moment’.

Drawing conclusions and understandings
So then, in order to develop a clearer perception and understanding of what is going on ‘in this moment’ here are five questions to consider:
What is literally being experienced here?
What is my emotional state and mood?
How are my beliefs and habitual thought structures working here?
What part of my history is being stimulated by this situation?
Are there any environmental factors that are contributing to the experience?

Related article: Dualistic appearance – what you see and what you think you see

© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


POWER NAP – STEALING FLOW
Power Napping for increased energy, focus, and creativity
The daily practice of napping with the Power Nap track is deceptively simple, but it has the power to profoundly transform your life and your work.

Get 10% off this product simply by using this coupon code at checkout: INTEGRALASIA


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am 1st,15th, 22nd, 29th December – Qi Gong workout and meditation class

Tues & Weds, 4th, 5th December – Monthly Astrological meditation – on ‘Sagittarius – I perceive/understand’

Saturdays November 17th & 24th, 4.30-6pm – Mindfulness group coaching sessions with Toby

Saturday 24th November 9.30am-12.30pm – Finding simplicity in the complexity – Meditation from the perspective of Zen

DECEMBER
Saturday 1st December 11am-12.30pm
 –  Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Saturday 8th December, 9.30am-12.30pm – Psychic & Psychological Self-defence half day workshop

Saturday 15th December, 1-4pm – Integral meditation practice: Optimize your inner calm, strength and energy


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Psychic self-defence & spiritual sources of compassion (plus new power napping track)

Dear  Integral Meditators,

What is the difference between open and closed compassion? And how can you protect yourself from the attacks and imbalances of others around you without withdrawing your compassion from them? The article below explores how…
Heads up for the Psychic & Psychological Self-defence half day workshop on the 8thDecember. If the article speaks to you, then you’ll enjoy the workshop!
Also, our friends at I-awake technologies have got a brand new track out: Stealing flow – Power nap. If you’re looking for a better way to revitalize, this is a great option!

In the spirit of compassion,

Toby


Last 2 days: 10% off on Life-Fullness Life coaching sign ups from now until Wednesday 21st NovemberThe Life-Fullness Integral Coaching Program (LICP) is an integral form of 1:1 coaching with Toby that you can sign up for periods of six-months or three-months at a time. It is mindfulness oriented personal coaching that focuses upon the development of three R’s:

  • Re-generate your creative self and curiosity in life
  • Re-connect to deeper levels of motivation and meaning within yourself, your relationships and your career
  • Re-awakening to a sense of your own inner confidence, energy and personal power

Click here for full details of the Life-fulness program


Psychic self-defence & spiritual sources of compassion 

To be competent at ‘psychic self-defence’ means to be able to protect yourself from negative or unbalanced energies that may try and invade your subtle energy field. This energy can come from other people, from an environment, from yourself, or from a source within the inner world. An attack may be deliberate, or it may be unconscious, or co-incidental (just a case of ‘wrong place at the wrong time). In my past articles I’ve written about both ‘hard’ and ‘soft’ forms of psychic self-defence. Here I’m going to be writing about how to protect yourself from other people’s negative energy, without withdrawing your compassion for them.
Saying yes and no: A foundational aspect of psychic self-defence is psychological boundaries. On a simple level, this means if you are happy to do something with someone, you say ‘yes’, but if you aren’t, then you know how to say ‘no’. This means not saying yes to people all the time just because you want to please them, keep them happy, or are afraid of their disapproval. If something or some behaviour is not acceptable to you need to know how to firmly and politely say no. It sounds simple, but in practice a lot of people don’t do it well.
Open and closed compassion: So then if you have someone who you may know and whose pain you may have compassion for, you need to be conscious whether you are going to keep your energy field ‘open’ to them, which means taking on some of their energy (and possibly pain), or whether you are going to ‘close’ your energy field to them. Closing means to take a step back from them, and deliberately not allow their energy to affect you too much, even though you may have compassion for them.
Closing your energy field to someone: One traditional visual way to close your energy field is to imagine yourself surrounded by a golden bubble of light. It’s around your body in a circle or egg shape, but you can shrink it to fit your body like a glove when necessary. This bubble is semi-porous, which is to say it lets in the energy that you want to let in, but blocks the energy you don’t want. So if there is someone whose energy you want to block, the bubble doesn’t let any of their energy in. I sometimes also imagine star-shapes spinning on the surface of my golden bubble; when there is someone whose energy I want to block, one of the stars positions itself (whilst spinning) on the point of my bubble directly between myself and that person making that point totally impenetrable.
Opening a channel for spiritual compassion: So then, what if you have blocked your connection to a person, but still want to extend compassion to them? One way to do this is to send it via a spiritual source. So, any spiritual master, or source of spiritual energy that you feel connected to, you simply visualize that source and see compassionate energy flowing to the person from the source. For example, you can visualize a deity above that person’s head and the light of compassion flowing down through their crown. Or you can visualize compassionate healing light from the earth flowing up through their feet into their body. This is also a visualization you can do for yourself if you feel access your own self-compassion is blocked. Visualize yourself receiving it from a spiritual source and let yourself gradually re-open to receiving compassion and healing.

Related articleDiscovering your mindful compassion – Seven ways

© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


POWER NAP – STEALING FLOW
Power Napping for increased energy, focus, and creativity
The daily practice of napping with the Power Nap track is deceptively simple, but it has the power to profoundly transform your life and your work.
Introductory Offer of 20% Off Until November 21st 2018 (West Coast US Time) (normally $17) Digital Download $13


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am 1st,15th, 22nd, 29th December – Qi Gong workout and meditation class

Saturdays November 17th & 24th, 4.30-6pm – Mindfulness group coaching sessions with Toby

Saturday 24th November 9.30am-12.30pm – Finding simplicity in the complexity – Meditation from the perspective of Zen

DECEMBER
Saturday 1st December 11am-12.30pm
 –  Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Saturday 8th December, 9.30am-12.30pm – Psychic & Psychological Self-defence half day workshop

Saturday 15th December, 1-4pm – Integral meditation practice: Optimize your inner calm, strength and energy


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Discovering your mindful compassion – Seven ways

Dear  Integral Meditators,

This weeks article looks at compassion, and how you can go about developing a living, experiential connection to it through mindfulness. The integral TuesdayWednesday  and Space2B classes will be on compassion for the rest of the month…
On Saturday the 17th morning there is the The Six Qi Healing sounds: Qi gong For Self-Healing and Inner Balance Workshop. Then in the afternoon 4.30-6pm the Mindfulness group coaching,

In the spirit of compassion,

Toby


Special offer: 10% off on Life-Fullness Life coaching sign ups from now until Wednesday 21st NovemberThe Life-Fullness Integral Coaching Program (LICP) is an integral form of 1:1 coaching with Toby that you can sign up for periods of six-months or three-months at a time. It is mindfulness oriented personal coaching that focuses upon the development of three R’s:

  • Re-generate your creative self and curiosity in life
  • Re-connect to deeper levels of motivation and meaning within yourself, your relationships and your career
  • Re-awakening to a sense of your own inner confidence, energy and personal power

Click here for full details of the Life-fulness program


Discovering your mindful compassion – Seven ways

Compassion can be deeply transformative. Learning to feel, see and act from compassion can have a huge practical impact on our potential for self-healing, finding purpose in our life, and acting with creative benevolence. Below are a few pointers designed to help you connect to your own present compassion and grow its presence in your life.

Your own present experience of compassion –  It’s nice to begin by reflecting. What does compassion mean to you? Can you recall times when you have experienced it? What did it feel like when you were compassionate? What tends to stimulate it? What is your experience of receiving compassion, not just giving it? Pop these questions to yourself and see where they lead you…Make compassion personal to you, a conscious part of your story.
A definition of compassion – One useful definition of compassion is that it is a state of mind that observes suffering with empathy and wishes where possible to alleviate that pain.  A pre-requisite of compassion is that we care about the person (ourself, others) that we are observing. Love, warmth, caring are the basis for compassion.
Compassion begins with awareness – At the root of compassion is awareness. If you want to have compassion for yourself, you need to be able to sit with your own pain, suffering and discomfort. You must be able to look at it, acknowledge it and accept it. This in itself is a powerful act of compassion. Similarly, awareness of other people’s pain is the beginning of compassion for them. You may have had the experience of being in pain yourself, and then a friend really seeing and acknowledging your pain, extending their support to you. Even if they couldn’t do anything about it, just knowing they understand and they care is a real supporting force for us. Acknowledging the pain of ourself and others with care builds a powerful basis for compassion.
Creating reciprocal loops of compassion – Like love, we need to develop the capacity to give and receive compassion between ourself and others. When we are in pain we need to be able to open to and receive the support of others. When we see others in pain we can give compassion. The idea is to create a wealth of compassion in our life. If we give too much without receiving, we burn out. If we receive without giving, we can become a burden on others.
Practising open and closed compassion – Sometimes we can practice compassion unconditionally, in a completely empathetic, open state. But this is not always appropriate. We need to also know how to ‘close’ our energy system and be more objective with our compassion sometimes. There is definitely such a thing as objective compassion, where we are extending concern to others without drowning in their pain and maintaining a clear boundary around what is ‘theirs’ and what is ‘mine’ to deal with.
Avoiding the saviour complex – Don’t be the person that gets weird kicks from ‘saving’ other people, the world doesn’t need you. Save yourself from your own delusions first, and then with compassion empower others.
Lightness and playfulness are the friend of compassion – In the presence of pain it can be tempting to get all heavy about it. Without dismissing or avoiding the real suffering that is there, it is a positive skill to bring humour and lightness to pain. Explore what ‘playful compassion’ feels like.

A beginning – Sitting quietly, become aware of an aspect of your own pain or suffering, on whatever level (physical, emotional etc). Breathing smoothly and deeply (65-70% of lung capacity), spend a few minutes extending compassion to yourself as you breathe in, and relaxing into the pain as you breathe out. Release what pain you can, but don’t try and force yourself to release the pain before you are ready. Just hold the space and breathe with compassion.

© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15am 1st,15th, 22nd, 29th December – Qi Gong workout and meditation class

Saturdays November 17th & 24th, 4.30-6pm – Mindfulness group coaching sessions with Toby

Saturday 17th November 9.30am-1pm – The Six Qi Healing sounds: Qi gong For Self-Healing and Inner Balance Workshop

Saturday 24th November 9.30am-12.30pm – Finding simplicity in the complexity – Meditation from the perspective of Zen

DECEMBER
Saturday 1st December 11am-12.30pm
 –  Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Saturday 15th December, 1-4pm – Integral meditation practice: Optimize your inner calm, strength and energy


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share

Developing your inner vision (Mindful composting)

Dear  Integral Meditators,

As we meditate we develop our inner vision. This gives rise over time to various experiences of ‘spiritual light and darkness’ that it’s worth spending a bit of time pausing and reflecting upon before jumping to conclusions. In the article below I offer one of my own stories about this.
We’ll be exploring the theme in this weeks Deepavali meditations, and its kind of implicit in the Qi gong meditation we do on Saturday mornings.

In the spirit of clear vision,

Toby


Special offer: 10% off on Life-Fullness Life coaching sign ups from now until Wednesday 21st NovemberThe Life-Fullness Integral Coaching Program (LICP) is an integral form of 1:1 coaching with Toby that you can sign up for periods of six-months or three-months at a time. It is mindfulness oriented personal coaching that focuses upon the development of three R’s:

  • Re-generate your creative self and curiosity in life
  • Re-connect to deeper levels of motivation and meaning within yourself, your relationships and your career
  • Re-awakening to a sense of your own inner confidence, energy and personal power

Click here for full details of the Life-fulness program


Developing your inner vision: The darkness that you encounter in meditation may not be what you think! (Mindful composting)

If you meditate consistently over a period of time, at some point you are going to awaken one or other of your faculties of inner vision. This whole area is a big one, but I want to share just one short story now.
When I first started meditating, I had inadvertently, through some basic hatha yoga, activated my kundalini. As a result, I started to have visions, and the visions that I saw were quite varied, but as often as not they were very dark, dense and apparentlymalevolent in nature. It seemed to happen in waves, for days at a time, then going away, only to come back at a later time. I seemed to encounter dark beings within the dark energy, with hooked noses, long hands and so forth, very Harry Potter.
I found this a bit disconcerting and tried to force these evil visions away with prayers of protection, power mantras and all this type of thing, but the visions persisted causing a certain degree of fear and anxiety. I thought that I must be doing something wrong in my meditation, or I had some form of evil in me that must be magnetizing these funny beings to me.
I was able to clarify the situation as a result of starting to make my own compost. I noticed that when I lay down to bed at night, if I had been doing any work in the garden, and in particular doing composting work, then I would almost always see these same dark beings in my inner vision as I went to sleep. It was at this time also that I started to read a little bit on the idea of nature elementals, the spiritual beings who over-light the fundamental life and death processes of nature. Putting two and two together I realized that what I was seeing in my inner vision was not the forces of darkness in an evil sense, but rather the natural elemental forces of death, decay and breaking down as they exist in the natural world.
These natural forces of death and decay in the natural world are just as important as the life giving forces, and are in no way malevolent. However, for a human such as me encountering them for the first time, they often produce a reaction of confusion and aversion. Once I had clearly understood who and what they were, my fear for them dissolved and I learned to welcome them into my awareness in the same way that I welcomed light, blissful and radiant experiences.
When we start to develop our inner vision we may have some experiences that we do not understand, but it is important not to jump to conclusions too quickly, as what we see may not be what we think it is!

© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday mornings 9-10.15: November 3rd,10th – Qi Gong workout and meditation class

Saturdays November 17th & 24th, 4.30-6pm – Mindfulness group coaching sessions with Toby

Tues 6th & Weds 7th November – Deepavali meditation – Connecting to your inner-light

Saturday 17th November 9.30am-1pm – The Six Qi Healing sounds: Qi gong For Self-Healing and Inner Balance Workshop

Saturday 24th November 9.30am-12.30pm – Finding simplicity in the complexity – Meditation from the perspective of Zen

DECEMBER
Saturday 15th December, 1-4pm – Integral meditation practice: Optimize your inner calm, strength and energy


Integral Meditation Asia

Online Courses 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching *  Meditation Technology

Share