Your bright shadow – The one who can do what you can’t

“The sum total of all the hidden strengths that you have within yourself but are in denial around is sometimes called the ‘bright shadow’.”

Dear Integral Meditators,

This weeks article explores a topic that has been very present and important in my own practice for a good while now, the bright shadow. Some parts require careful reading, but I believe you’ll find it worth it if you do!
Next Saturday the 21st November I’ll be facilitating the Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self. If you enjoy the article, do feel free to participate!

This weeks Tuesday and Wednesday meditation is on the story of your breathing.

In the bright & luminous,

Toby


Your bright shadow – The one who can do what you can’t

Your shadow is
A good working definition of our shadow self is: “All the parts of our personality and self that are unacceptable to our self-image”. Because these parts of ourself are unacceptable to our idea of who we think we are, most people repress and deny them psychologically, hence they get pushed into the ‘shadows’ of our unconscious mind. From their position in the unconscious, our shadow then tries to push its agenda from, without the awareness of the conscious mind.

Its not just your dark shadow that is unacceptable
A lot of the conversation about the shadow is about the so called ‘dark’ side of it. We repress violent parts of ourself, sometimes sexual elements, aspects of power, domination and a range of other destructive emotions. The specifics of course varies from person to person, as we all have a different self image.
But it is not just the so perceived ‘negative’ qualities that we repress. There are many strengths and ‘bright’ qualities that we also repress for the same simple reason: They are not part of who we think we are and what we think we are capable of, so we don’t identify with them, even though they are present within us. The sum total of all these hidden strengths within ourelf is sometimes called the ‘bright shadow’.

The bright shadow as an already present part of you
In the last couple of years the way in which I have been working with my own bright shadow is imagining it as an already complete and capable part of myself that I connect to in visualization, and then begin to imagine myself AS. This is a bit like Tantric meditation, where you accelerate the speed at which you achieve the results by imagining strongly that you have already achieved it!

A few examples
Here are a few aspects of my bright shadow that I have been working with in the last 12 months:

  • The bright part of me that is strong and confident in the face of uncertainty, and the twists and turns of fortune
  • The bright part of me that is happy being somewhat vulnerable and afraid, enjoying it and not having to hide behind so much ‘surface level’ manly strength
  • This week I wasn’t feeling well physically, as had to rest. I connected to that part of my bright shadow whose sense of confidence was not connected to physical well-being, and can navigate these few days relatively easily and happily despite the discomfort.

The basic method
In each of these examples the process is basically the same, I visualize my bright shadow, imagining him as already present whole and complete. I then study and relate to him. When ready I imagine myself AS him, living and experiencing this moment as if I fully possess his qualities and capacities.

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com  


Saturday 21st November 2.30-5.30pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

The RESULTS that you can expect to gain from engaging in this workshop are:

  • The ability to self-heal parts of your psyche that are in pain and in need care and attention
  • A greater feeling of overall wholeness and wellbeing
  • More physical, mental and spiritual energy in your daily life
  • Deeper self-understandingreduced fear and greater emotional freedom
  • Greater harmony and success in your relationships with other people (because you no longer project your shadow onto them)
  • Full details

 


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


All upcoming classes and workshops for at IMA in November:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Saturday 21st November 2.30-5.30pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Ongoing – The Men’s Group – The path of conscious manhood


Integral Meditation Asia

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

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Liberation from your roles & labels – Three examples

“The essential art of mindfully liberating ourself from our roles and names is to recognizing a role, name or label that we identify with closely, Learn to “drop” or dis-identify ourself from that role and then to then pick up and play the role with freedom in a newly interpreted and useful way”

Dear Integral Meditators,

Quite a lot of the coaching and corporate work I do these days involves playing mindfully with roles, names and labels. In the article below I outline the process and give three practical examples, so you can start playing the game in your own life!
Saturday 3-5pm I’ll be facilitating the Mindfulness masterclass: Liberation & creativity through the observer self (Finding freedom in your roles) , if you enjoy the article, then do feel free to join us, either in person or online!

Last call for the annual meditation on our own inner light in the run up to Deepavali this Tuesday and Wednesday evening.
And finally, this Sunday there is the New moon health visualization and envisioning session

In the spirit if mindful creativity,

Toby


Liberation from your roles & labels – Three examples

Much of the structure of our ego and self-concept basically revolves around names, roles and labels that we have become familiar with and identify with closely

  • “I am the troubleshooter in my business team”
  • “I am the arty child in the family”
  • “I am a victim because of this or that event”
  • “My value is that I am an academically qualified doctor”

These roles and labels give us some security in the sense of having an identity, but they also limit us and prevent us from growing. The essential art of mindfully liberating ourself from our roles and names is:

  1. Recognizing a role, name or label that we identify with closely
  2. Learning to “drop” or dis-identify ourself from that role, to separate our identity from it
  3. To then pick up and play the role with freedom in a newly interpreted and useful way
  4. To try out other roles and labels that are different from or opposite from the original, and integrate them into our ‘identity repetoire’

Three examples:

The inner critic becomes the intelligent critical thinker
In a corporate training last week I led on “Aspiring to excellence whilst dancing with imperfection”, we spent some of the time recognizing the ‘negative perfectionist‘ that many high performers identify with. We put that role down, and then after a while picked it up again and re-interpreted it as the ‘good quality critical thinker‘ that is constructive and helpful with regard to producing great work. We also began to play with the role of the ‘Non-judgmental self‘ as a complementary contrast.

The invulnerable one one becomes the vulnerable one
For a long time I was quite identified with ‘the invulnerable one‘ or the one who feels no fear. In a workshop on emotions about 2 years ago I focused on putting down that label and allowing myself to feel fear and venerability. By doing so I was able to start playing with and integrating the positive expression of ‘the vulnerable self‘ into my personality and daily actions. The ‘invulnerable one’ remains available to me, but I am no longer compulsively identified with it, I can pick it up or put it down as I wish.

The messy one and the one in control
With the recent addition of my baby daughter Liv to the family, I found myself struggling as the one who wanted things to be ‘ordered and in control‘. As life is naturally quite messy when you have a baby, I practiced putting down the ‘ordered’ label and playing with an ‘I’m happy for things to be messy’ label. As a result, I was able to relax into the chaos more and enjoy the process! That doesn’t mean I no longer play the ‘ordered one’ or the ‘one in control’, it just means I play it when its useful and appropriate, not unconsciously and inappropriately.

Enjoy playing with your roles, names and labels with creativity and freedom!

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com  


Saturday 14th November, 3-5pm – Mindfulness masterclass: Liberation & creativity through the observer self (Finding freedom in your roles)

Learn how you can use mindfulness to find liberation from and creative freedom within the roles, names and labels you identify with in your life
Almost all of our lives are spent playing out different roles, names and labels that we have become identified with over the course of time. These roles and labels define our sense of who we are and, to a large extent what we believe is possible for us…
Full details


 

Tues 10th, Weds 11th November, 7.30-8.30pm – Deepavali Meditation – Connecting to your inner light

In this session we will be taking some time to:

  • Connect to our own ‘inner light’ in meditation, as a way of conquering the ‘darkness’ of our own inner confusion and fear
  • Sharing our inner light with our own personal circle of influence, and with the world
  • Taking our inner world journey to meet our own inner world guides who will offer us the light of their guidance at this time in our personal journey

Full details


Sunday 15th November, 6-7pm – New moon health visualization and envisioning sessions

About the session: This class is done monthly around the turn of the new moon and enable us to open to new beginnings, new possibilities and make a fresh start, specifically with regard to physical health and psychological wellbeing
Full details

 


Saturday 21st November 2.30-5.30pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

The RESULTS that you can expect to gain from engaging in this workshop are:

  • The ability to self-heal parts of your psyche that are in pain and in need care and attention
  • A greater feeling of overall wholeness and wellbeing
  • More physical, mental and spiritual energy in your daily life
  • Deeper self-understandingreduced fear and greater emotional freedom
  • Greater harmony and success inyour relationships with other people (because you no longer project your shadow onto them)
  • Full details

 


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details

 


All upcoming classes and workshops for at IMA in November:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Tues 10th, Weds 11th November, 7.30-8.30pm – Deepavali Meditation – Connecting to your inner light

Saturday 14th November, 3-5pm – Mindfulness masterclass: Liberation & creativity through the observer self (Finding freedom in your roles)

Sunday 15th November, 6-7pm – New moon health visualization and envisioning sessions

Saturday 21st November 2.30-5.30pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Ongoing – The Men’s Group – The path of conscious manhood


Integral Meditation Asia

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

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Two meditation recordings (& all events for November)

Dear Integral Meditators,

This newsletter has two free meditations for you, the first is a 15min meditation to help deal with overwhelm and cognitive overload  called the unsharpened blade. The second is a meditation on how to unify your body-mind by imagining that you meet your already-integrated self.
I have placed the related articles below, enjoy listening!

Beneath the articles are details of all meditation classes, workshops and sessions for November, starting with this Saturday’s Full Moon Meditation & Manifestation Session.

In the spirit of restoring & integrating,

Toby


Not over-sharpening your blade (the three ‘uns’)

‘Keep sharpening your knife
and it will blunt.’ – Tao Te Ching chapter 9

The fear of being left out and left behind
It seems like there is a lot of pressure upon us these days not to ‘get left behind’ or ‘loose our edge’. In terms of work, in terms of parenting, in terms of our body, health and fitness, looks, education and being educated, pretty much everything. It’s all too easy to find ourself unconsciously running after goals in our life simply because of this fear, without even asking ourselves if it is really serving us to keep running in this way…read full article

Listen to meditation on the unsharpened blade


The First Task (and Achievement) of Meditation

The first task and result of a decent meditation practice is to create a unified body-mind. This means to become aware that our mind and body are in continuous relationship with each other. When we have a thought in our mind, this translates into a physical energy and posture in our body. For example when our body feels tired or refreshed this easily and often affects the dialog that we are having in our mind… read full article

Listen to meditation on imagining that you meet your already-integrated self


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


All upcoming classes and workshops for at IMA in November:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Saturday 31st October @ 7-8pm – Live & Online Monthly Full Moon Meditation & Manifestation Session

Tues 10th, Weds 11th November, 7.30-8.30pm – Deepavali Meditation – Connecting to your inner light

Saturday 14th November, 3-5pm – Mindfulness masterclass: Liberation & creativity through the observer self (Finding freedom in your roles)

Sunday 15th November, 6-7pm – New moon health visualization and envisioning sessions

Saturday 21st November 2.30-5.30pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Ongoing – The Men’s Group – The path of conscious manhood


Integral Meditation Asia

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

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Black & white meditation (+Samhain +Full moon)

“Where initially we thought there was just a dark, dull space, we discover a bright, clarifying, regenerative inner space that we can go to each day to center and rebuild our inner strength”

Dear Integral Meditators,

My daughter tried out meditation a couple of weeks ago, my article below is a response to some of her initial observations and experiences. The implications are both practical and useful for all of us I believe!
Next weeks  Tuesday and Wednesday (live and online) meditation sessions will be the  Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors, and then if you fancy a Saturday meditation there will be the Live & Online Monthly Full Moon Meditation & Manifestation Session

You can also click on the link at the end of the article to watch my 1minute black & white meditation video on the same subject!

Toby


Black & White Meditation – From dark to bright
Recently my daughter Sasha decided to take up meditation, not because of me, but because she felt like it! Her initial observation was this “Dad, at first when I closed my eyes it felt dark and confusing. But I waited and then after a while it all went white, and I started to feel clear and refreshed”. Her observation and experience is simple but fundamental, and it explains a lot about why it is worthwhile taking up meditation; where initially we thought there was just a dark, dull space, we discover a bright, clarifying, regenerative inner space that we can go to each day to center and rebuild our inner strength.The quiet space behind/beneath the noise
What Sasha discovered is that, lying just beneath the surface of our ”noisy” everyday mind is a level of consciousness that is naturally relaxing, quiet and bright. Two more images that express it in a slightly different way are:

  • The water beneath the waves – On the surface of the ocean the waves are noisy and active, if you dive beneath them to a few meters down, the atmosphere becomes still, spacious and clear
  • The space in the room – Normally when we walk into a room, our attention is taken by the objects in the room; the people, the furniture, pictures and so on, the room appears active and crowded. If instead we pay attention to the open spaces in the room, we experience the room very differently, as something full of space and calm.

Black & white meditation & enlightenment
In the Tibetan Buddhist tradition that I was originally trained in the deeper level of enlightenment realization was called ‘the mind of clear light’, because it resembles the clear light of dawn before the sun has risen. Preceding the mind of clear light is ‘the mind of black near attainment’ which is essentially like a pitch black night. So, on these deeper  levels of meditation, our experience also goes from ‘black to white’! So my daughters experience is quite a typical beginners experience that mimics an advanced one.
So, if you sit patiently and watch your mind for a few minutes each day, you can start to have this experience too. In the short term it will be relaxing, regenerative and clarifying. In the long term it is the beginning of your path to the the more profound levels of ‘white space’, ‘living emptiness’ or ‘clear light’ that has been enjoyed by advanced meditators for millenia.

Watch my 1minute black & white video on black & white meditation!

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com  


Tuesday 27th & Weds 28th October, 7.30-8.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

This time of year is an ideal time for us to commune with our ancestors in meditation. In this meditation, we shall focus upon:

  • Strengthening the love & appreciation we have for our family & ancestral heritage
  • Acknowledging and releasing the burdens of our ancestors, & of our personal ancestral heritage
  • Connecting to & receiving the gifts from our ancestors & genetic heritage
  • Receiving support & insight for our future hopes and aspirations from our ‘spiritual ancestors’ or soul family.

Read full details


Saturday 31st October @ 7-8pm – Live & Online Monthly Full Moon Meditation & Manifestation Session

This meditation, done on or around the full moon capitalises on the heightened lunar energies at this time of the month to:

  • Bring energy and health to our physical body
  • Increase benevolent, life affirming emotions such as appreciation, joy and gratitude
  • Release patterns of energy, thinking and feeling that are no longer serving us
  • Focus on clarifying our intentions and manifesting our current life-goals

Read full details


Starts Saturday November 7th – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice:

  • Thrive rather than survive under pressure
  • Develop and sustain higher energy levels
  • Improve your learning mindset as you face the challenges of work and life

Full details


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Tuesday 27th & Weds 28th October, 7.30-8.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Saturday 31st October @ 7-8pm – Live & Online Monthly Full Moon Meditation & Manifestation Session

Starts Saturday November 7th – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

Ongoing – The Men’s Group – The path of conscious manhood


Integral Meditation Asia

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

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Too much information! – Dealing mindfully with cognitive overload

“Fill your bowl to the brim and it will spill.” – Lao Tsu

Dear Integral Meditators,

In the article below I outline a few practical ways to deal with cognitive overload, which is an almost ever present challenge in the information age!
This weeks Tuesday and Wednesday (live and online) meditation sessions will be focused on a related practice called Not over-sharpening your blade, all are welcome to join!

Later in the month I have a workshop specifically focused on Mediation for surviving and thriving in the information age, do check it out!
Finally, I have rescheduled the High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing to start on Saturday November 7th, its on 10% special offer for the next week.

In the spirit of mindful intelligence,

Toby


Too much information! – Dealing mindfully with cognitive overload

“Fill your bowl to the brim and it will spill.” – Lao Tsu

In the Information Age we are all cognitively overloaded
‘Cognitive load’ is the term used to describe basically how much information and decisions our mind and brain can cope with before becoming ineffective. If we are trying to process too much information and thinking, then we become ‘cognitively overloaded’ leading to mental exhaustion, bad decisions and mental fog. Because we live in the Information Age, and are very addicted to our online devices, cognitive overload is a huge issue that most of us suffer from in one way or the other. Learning to deal with it effectively is a primary mindfulness skill.

Mental exhaustion is different from physical exhaustion
Cognitive overload is different from feeling physically exhausted. It’s important to make this distinction, because the way in which you recover from mental fatigue is different from physical fatigue. It’s a matter of resting your mind, rather than your body!

Cognitively overloaded people make bad choices
It’s important not to spend too much time in cognitive overload, because in such a state we tend to make bad choices, simply because we are not processing the information effectively. To make good choices you need to have your full intelligence available to you. When your mind is overloaded, your intelligence always goes down.

You need to take charge of the information streams in your life
Because of our mobile phones and the internet, infinite information is available to us all the time. It’s super easy to get overloaded, in part because of this. So, choosing your information carefully, and spending time deliberately not processing mental information is key.

Recovering from cognitive overload through non-thinking 
A simple mindful recovery practice is to set aside time in the day to do nothing. Give yourself permission to stop processing mental information, mentally planning and fixing things. At first this can feel very unnatural, but once you get used to it, it becomes a space that you can drop into easily without a problem.

Fishing without a hook 
Imagine you are by a beautiful lake or river, perhaps one that you know. You have a fishing rod, and you cast the line into the water. The line has no hook at the end (it might have a bit of food for the fish if you want!). You are fishing not to catch anything, but in order simply to drop into a space of relaxed non-thinking. You can stand or sit by the side of the water, looking at the line, enjoying the beauty of your surroundings and doing nothing, thinking about nothing. Let your body, mind and heart relax into this state of presence and let your brain recover from cognitive overload and regain its strength and vigour.

Related articleNot over-sharpening your blade
Making friends with overwhelm

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com  


Saturday 17th October, 6-7pm – New moon health visualization and envisioning sessions

This class is done monthly around the turn of the new moon and enable us to open to new beginnings, new possibilities and make a fresh start, specifically with regard to physical health and psychological wellbeing. 
Full details


Saturday 24th October, 2.30-5.30pm – Mediation for surviving and thriving in the information age

Learn a series of meditation practices specifically designed to help you cope and thrive in an age of overwhelm, fast change, infinite choice, information overload and uncertainty.

This is a workshop that teaches you specific meditation practices to manage stress, focus and remain calm amidst your complex daily life.
Read full details

 


Starts Saturday November 7th – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice:

  • Thrive rather than survive under pressure
  • Develop and sustain higher energy levels
  • Improve your learning mindset as you face the challenges of work and life

Full details


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Saturday 17th October, 6-7pm – New moon health visualization and envisioning sessions

Saturday 24th October, 2.30-5.30pm – Mediation for surviving and thriving in the information age

Tuesday 27th & Weds 28th October, 7.30-8.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Starts Saturday November 7th – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

Ongoing – The Men’s Group – The path of conscious manhood


Integral Meditation Asia

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

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Making friends with overwhelm

“Work on skilfully accepting in an empowered way the often ever-present feeling of  being overwhelmed by too much to do”

Dear Integral Meditators,

This weeks article focuses on the ever present sense of their being too much to do in our lives, and what we can do about it in mindfulness terms.

This weeks Tuesday and Wednesday (live and online) meditation sessions will be focused on the practices in this article, all are welcome to join!

In the spirit of confidently overwhelmed,

Toby

 


Making friends with overwhelm

In the Information Age there is always too much to do

Oliver Burkeman in his article “Eight secrets to a (fairly) fulfilled life” says:
‘There will always be too much to do – and this realisation is liberating. Today more than ever, there’s just no reason to assume any fit between the demands on your time – all the things you would like to do, or feel you ought to do – and the amount of time available. Thanks to capitalism, technology and human ambition, these demands keep increasing, while your capacities remain largely fixed. It follows that the attempt to “get on top of everything” is doomed. (Indeed, it’s worse than that – the more tasks you get done, the more you’ll generate.)’
The essential point here is that for those of us living in the Information Age, the sense of there being overwhelmed by things to do is a fundamental characteristic of our experience.

Uncertainty and events like Covid don’t help
When you place on top of this unexpected events like Covid, and all the change and uncertainty around this, the skill of being able to deal with that feeling of being overwhelmed comes at an even higher premium!

Accepting that there is too much to do skilfully enables us to manage it, and then enjoy overwhelm
So then the first mindful position here is to work on skilfully accepting in an empowered way the feeling of being overwhelmed by too much to do. If you can really get comfortable with the feeling, so that it is no longer intimidating, upsetting or disturbing to you, then its going to make your life a lot more pleasant and less stressful. Acceptance involves:

  • Consciously seeking out the feeling of being overwhelmed, locating it in the body
  • Breathing and relaxing into the feeling of it. Get comfortable with the discomfort, or as I mention in another article, sit down to tea with your overwhelm!
  • Noticing that the feeling often gives rise to the impulse to start thinking faster, planning and doing, gently resisting that impulse

Taking responsibility today
If your habit is to feel comfortable with overwhelm, then much of the anxiety and stress around it disappears, or at least reduces enough for you to simply focus on what you can do today, and for that to be good enough. This then tends to give rise to quiet satisfaction  and confidence; knowing that you made good and effective use of your time, even in the face of the chaos of a never-ending to-do list!

Trusting in something bigger helps
Another object of mindfulness that I find combines very well with acceptance and responsibility is a trust in something bigger. This involves, in any way you personally conceive it, getting in touch with a sense there is some kind of higher or deeper intelligence that is guiding you in your life. Amidst all the overwhelm and the multiple factors that are too numerous for your everyday mind to process, there is is a fore that is for you and guiding you in a benevolent manner. Trust and let yourself be held by this guiding force, you don’t need to control everything!

A simple meditation on this process might involve firstly getting in touch with your feeling of overwhelm and working on accepting it. Then focus trusting an intelligence bigger than yourself, relaxing into that sense of being held. Briefly at the end you might think of the time period immediately ahead of you, and take responsibility for it, planning what you are going to do. Then as you go about your actions, be mindful of both your acceptance and trust, using them to navigate your overwhelm effectively.

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com  

 


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Friday 2nd  September @ 7.30-8.30pm – Live & Online Monthly Full Moon Meditation & Manifestation Session

Sunday 10th October, 3.30-5pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever

Tuesday 27th & Weds 28th October, 7.30-8.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Ongoing – The Men’s Group – The path of conscious manhood


Integral Meditation Asia

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

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What you think is not what you are

“You can become what you think, but you aren’t what you think”

Dear Integral Meditators,

There is a big difference between thinking something and doing something. Mindfulness in this area helps us to navigate difficult, stressful times more successfully. The article below explores how to start practicing mindfulness around this.

In the spirit of clarity,

Toby

 

 


What you think is not what you are

The mental act of thinking about something is not the same as having done that thing. If we go through a period where we think about a lot of negative things and negative actions, the feeling inside can be as if we have actually done those things. This leads to a vicious cycle whereby:

  1. We have a negative thought, for example about doing or saying something nasty to a family member.
  2. Even though we didn’t actually do it, we feel as if we have done it (because we thought it) and so we feel guilty
  3. Because we feel guilty our self with and self esteem goes down
  4. Because we feel worthless, we become prone to all sorts of other negative thoughts, so we feel more guilty and worthless
  5. And the cycle continues

Sometimes we end up feeling so bad about ourselves because of all the things that we have thought, that we then actually do something nasty, stupid or cruel (etc..) so it becomes an actual self-fulfilling prophecy.

What you think is not what you are, or what you have done!
So the key object of mindfulness is recognize that just because you thought it doesn’t mean you did it. So we break the above cycle at stage 2. We recognize that we don’t need to feel guilty for something that we have not actually done.
This then means that our self-esteem does not take a nose dive, which in turn makes it easier for us to relax a bit and do the actual work we need to do to dismantle the cycle of negative thinking and feeling that is going on on our mind.
You can become what you think, but you aren’t what you think.

© Toby Ouvry 2020, 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

Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)


Integral Meditation Asia

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

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Working mindfully with anger – Four positions

“Anger is essentially like fire. Fire gives light and heat. If you can use it wisely its very useful. If you can’t control it however, anger, like fire can be incredibly destructive.”

Dear Integral Meditators,

This weeks article explores anger, its causes and how to re-work your reactive anger through self-awareness. I hope you enjoy it!

If you enjoy the article then this Saturday 19th June I will be facilitating my Mindfulness masterclass: The Power of Presence – Dealing mindfully with anger and conflict in your relationships you are welcome to join in…

In the spirit of self-awareness,

Toby


Working mindfully with anger –  Four positions

Anger is essentially like fire. Fire gives light and heat. If you can use it wisely its very useful. If you can’t control it however, anger, like fire can be incredibly destructive. What I want to do in this article is outline four ways in which our anger can be stimulated in negative ways, so that we can start to spot them. Then at the end I outline a method for managing our anger more effectively, and re-directing it in a positive way.

Looking at the causes of anger

  1. The three F’s – These causes of anger are naturally occurring and we all have to deal with them one way or another; friction, fatigue, fear, or the ‘three F’s as I am calling them! Our life periodically has a lot of friction; its inconvenient, we get tired, we get scared. All of these can cause anger as a defensive reaction. The key hear is to notice that you are under pressure from one of the three F’s, and then not let it turn into an angry reaction. In other works, don’t let difficult feelings (the three F’s) turn into a negative emotion (anger)
  1. Other emotional causes of anger – There are a whole range of emotions that, if not acknowledged and worked with can come out as anger. For example, sadness, disappointment, resentment. Our discomfort with this range of emotions can cause negative anger to  come out as a ‘presenting’ or ‘surface’ emotion. as with the first position, the key here is to recognize you are under pressure emotionally, and gently ensure that negative anger does not develop our of the other emotional turbulence.
  2. Anger and resentment from our story – Sometimes we can be carrying latent anger and resentment into present situations from things that have happened in the past. Ways in which we were treated, things people did to us, dreams that were broken. All of these can cause anger to bubble up in the present moment. The key here is to recognize how this is happening, and differentiate your present moment experience from your past story and its power.
  3. Uncertainty and control – Often negative anger manifests when there is uncertainty, and or we feel as if we have lost/are losing control. This gives rise to fear (see position 1), which in turn gives rise to anger or aggression in an attempt to compensate. Learning to hold a space of uncertainty without getting panicked into anger is a skill we need to learn.

Transforming your anger: Extending the strength of gentleness toward yourself 
So, if you notice any of the above four causes of anger:

  • Firstly, recognize that it is happening.
  • Secondly, try extending understanding and gentleness to the part of you that is under stress from one of these four conditions
  • Thirdly, see if you can move into action out of a sense of self-responsibility and polite assertion, rather than out of negative anger

Initially these three stages can feel more difficult to do than just getting angry. However, once we have done them a few times we start to see how awareness, gentleness, strength and conscious action give rise to much better results than just getting negatively angry!

© Toby Ouvry 2020, 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


Saturday 19th June, 3.30-5.30pm – Mindfulness masterclass: The Power of Presence – Dealing mindfully with anger and conflict in your relationships

In this workshop you will learn:

  • What anger and frustration are, how to identify and work with them when they arise
  • Understanding the causes of negative anger and how to reduce them
  • How to make intelligent choices around the anger that you experience, particularly in your relationships
  • How to be calmer, so that you can not only manage your anger better, but also harness its power in a positive, non-destructive manner
  • Learn how to use anger for wisdom, insight and empowered action

Tuesday 22nd & Wednesday 23rd  September @ 7.30-8.30pm – Autumn equinox balancing & renewing meditation (Live & online)

The Autumn Equinox in the northern hemisphere marks the mid-point between the warmer, lighter seasons of the year and the cooler, darker ones. The forces of day and night, light and dark are of equal strength. As such it is a great time to emphasize balance and harmony, both in our life and meditation practice.

Read full details


Starts September 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

EARLY BIRD OFFER: SIGN UP BEFORE SEPTEMBER 9th  AND GET 15% OFF!

The course can be participated in live or online.

In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice. Learn to:

  • Thrive rather than survive under pressure
  • Develop and sustain higher energy levels
  • Improve your learning mindset as you face the challenges of work and life

Is this course for me?

Do any of these scenarios sound familiar?

  • You head into work feeling stressed and sleep-deprived before your day has even begun.
  • Your need to make sharp, insightful decisions but you have trouble focusing.
  • You experience low energy and volatile emotions throughout the day.
  • You often sacrifice personal time for more time at work, and yet you never feel like you have enough time to complete your never-ending to-do list.
  • You don’t feel like the way you work is sustainable.

If you’re tired of feeling like you’re constantly forced to choose between work and your well-being, it’s time to restore balance to your life. Learn that the relationship between the two is not a zero-sum game; there exists an alternative that will boost your productivity without you relinquishing peace of mind or personal time….
Click here for full details!


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Saturday 19th June, 3.30-5.30pm – Mindfulness masterclass: The Power of Presence – Dealing mindfully with anger and conflict in your relationships

Tuesday 22nd & Wednesday 23rd  September @ 7.30-8.30pm – Autumn equinox balancing & renewing meditation (Live & online)

Starts Sept 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing


Integral Meditation Asia

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

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Meditating on time

“There is much value in focusing on being present (as we are often so un-present!). Ideally however, our meditation should include developing our skills in experiencing the past and the future as well”

Dear Integral Meditators,

This weeks article is a simple meditation practice to help you master your experience of time, I hope you enjoy it!
Two quick reminders: My beginners meditation  workshop will be this Sunday, September 13th, 3pm start.
The Men’s Group – The path of conscious manhood begins this  Monday 14th, there is currently one place available for this left.

In the spirit of time,

Toby


Meditating on time

Often meditation and mindfulness are placed in the category of simply being more present moment oriented. This is true to a degree, and for many of us there is much value in focusing on being present (as we are so un-present!). Ideally however, our meditation should include developing our skills in experiencing the past and the future as well. What I am going to explain here is a simple meditation that lasts for 15minutes that we can use to master the past and future as well as the present.

The practice

For the first five minutes, take as your focus the past. Notice the way in which your mind tends to think about and envision the past, notice the commentary that goes with it. After noticing for a short while, try and be gently pro-active about the past events that come up. Try to deliberately think and envision your past in the context of appreciation, curiosity and acceptance. Notice what approaches help you to experience your past in the best way possible.
For the next five minutes, take as your focus the future. Notice for a little while the instinctive way in which your mind thinks about and envisions future scenarios, be curious about this. Then try gently shaping the experience of the future that your mind is dwelling on. Invite optimism and images of best- case scenarios. You can acknowledge fears that you may have, whilst at the same time opening to excitement around possibilities.
For the final five minutes, come to the present moment. Let your attention dwell primarily upon your sensory experience; the weight or the body, the breathing, whatever is absolutely in this moment. Let go of the past and future and notice the sense of unity, relaxation and singularity that comes from being present. When you are ready end the meditation.
This simple meditation helps us to develop the skill of transitioning skilfully and easily between past, present and future modes of processing our reality, ensuring as far as possible that they are helping each other and helping us to remain balanced as we navigate our experience of all three.
Since we are always either focused on the past, present or future, you can see how this practice will have a positive influence on all areas of your life and experience!

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com
And thanks to Catriona Bryce for the picture!


Starting Monday September 14th – The Men’s Group – The path of conscious manhood

How can you move from coping to thriving in your life as a man?
Much is asked of men in their traditional roles as fathers and sons, partners and husbands, students and teachers, employees and employers. The men’s group is a professionally moderated and confidential forum for men. A forum is a safe place for exploring, learning and sharing the successful perspectives, skills, and strategies needed to address and manage the unique issues, problems, and triumphs in our community.

This is a six-session live weekly program starting Monday, September 14th, 7-8.30pm.
Full details


Sunday 13th September, 3.30-5pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever

This is a truly practical and super short (90min) workshop that teaches you:

  • What meditation is and how it works
  • How to start your own effective daily meditation practice with just a five minute a day commitment
  • Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.

Read full details


Saturday 19th June, 3.30-5.30pm – Mindfulness masterclass: The Power of Presence – Dealing mindfully with anger and conflict in your relationships

In this workshop you will learn:

  • What anger and frustration are, how to identify and work with them when they arise
  • Understanding the causes of negative anger and how to reduce them
  • How to make intelligent choices around the anger that you experience, particularly in your relationships
  • How to be calmer, so that you can not only manage your anger better, but also harness its power in a positive, non-destructive manner
  • Learn how to use anger for wisdom, insight and empowered action

Starts September 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

EARLY BIRD OFFER: SIGN UP BEFORE SEPTEMBER 9th  AND GET 15% OFF!

The course can be participated in live or online.

In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice. Learn to:

  • Thrive rather than survive under pressure
  • Develop and sustain higher energy levels
  • Improve your learning mindset as you face the challenges of work and life

Is this course for me?

Do any of these scenarios sound familiar?

  • You head into work feeling stressed and sleep-deprived before your day has even begun.
  • Your need to make sharp, insightful decisions but you have trouble focusing.
  • You experience low energy and volatile emotions throughout the day.
  • You often sacrifice personal time for more time at work, and yet you never feel like you have enough time to complete your never-ending to-do list.
  • You don’t feel like the way you work is sustainable.

If you’re tired of feeling like you’re constantly forced to choose between work and your well-being, it’s time to restore balance to your life. Learn that the relationship between the two is not a zero-sum game; there exists an alternative that will boost your productivity without you relinquishing peace of mind or personal time….
Click here for full details!


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Sunday 13th September, 3.30-5pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever

Starting Monday September 14th – The Men’s Group – The path of conscious manhood

Saturday 19th June, 3.30-5.30pm – Mindfulness masterclass: The Power of Presence – Dealing mindfully with anger and conflict in your relationships

Tuesday 22nd & Wednesday 23rd  September @ 7.30-8.30pm – Autumn equinox balancing & renewing meditation (Live & online)

Starts Sept 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing


Integral Meditation Asia

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

Share

Optimizing your experiential learning – Article & video

What do I notice about this situation right now? Is a good question to ask yourself. It helps differentiate what’s actually going on from your mental projections. This then helps you to stay ‘reality oriented’, and build confidence in your capacity to deal with any presenting challenge.”

Dear Integral Meditators,

This weeks article looks at the relationship between mindfulness and learning in the moment. Its an area that I have found particularly useful over the years!

The High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing  is still on a 10% early bird price....

In the spirit of the journey,

Toby


Optimizing your experiential learning

One of the main aims of mindfulness is to optimize your capacity for learning in the moment by being more present. It aims to help you see more clearly what is happening right now, as opposed to what you think is happening.

What do you mean ‘what you think is happening’?
Normally when we experience something, we assume that our perception is accurate and related to what is actually happening. Actually, what’s happening and what we are experiencing are two different things. This is because our mind projects its idea of what is going on on top of the actual event. Three things are generally happening in any given situation:

  1. What is happening in the moment
  2. Our projection of what we think is happening based upon our past experience and ‘story’
  3. Our idea of what is happening based upon the ‘mental models‘ of reality that we have learned from our education, culture, society, religion and so on…

Good mindfulness practice aims to help us stay with position 1, what is happening in the moment, without confusing it with points 2&3. Positions 2&3 can help us, but only as secondary advisers.

An example; the crying baby
This example is current for me right now, having a three-month year old in the house! If you can understand it with this example, then you can apply it to your own circumstances. So, its 4am and I have a crying baby. Examined from position 1, I notice she is upset, possibly hungry. I notice I am tired, and so on. This source is literally what I experience in the moment
From position 2 my mind will be projecting images and emotions from the past, for example;

  • How much the baby has been crying in the recent past
  • My idea of what sort of parent I would like to be/think I should be
  • Ideas from my own experience of being parented as a child
  • My past experience of babies

From position 3, my mind will also be projecting ideas, for example:

  • Psychological models I may have learned at University
  • Religious worldviews I may have picked up at the church or mosque
  • Books I’ve read on parenting and baby care

As a mindfulness practitioner, I aim not to get lost in positions 2&3. I aim to be primarily focused on position 1, learning from what I am seeing and experiencing in the moment. Ideas I have from my past, or from learning models are helping me as a support, but are never leading the operation. They are secondary rather than primary.
Working like this I aim to try and solve the situation at hand, based on its own unique merits and circumstances, rather than confusing it with a mental projection of what I think is going on.

“What do I notice about this situation right now?”
…is a good question to ask yourself when you’re trying to learn and work experientially with a challenge. It helps differentiate what’s actually going on from your mental projections. This in turn helps you to stay solidly ‘reality oriented’, and build confidence in your capacity to be as adequate as possible to any presenting challenge!

 Watch Toby’s video on this Subject: 

Related article:  Mindfulness – Facilitating Your Own Experiential Learning

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com


Starting Monday September 14th – The Men’s Group – The path of conscious manhood

How can you move from coping to thriving in your life as a man?
Much is asked of men in their traditional roles as fathers and sons, partners and husbands, students and teachers, employees and employers. The men’s group is a professionally moderated and confidential forum for men. A forum is a safe place for exploring, learning and sharing the successful perspectives, skills, and strategies needed to address and manage the unique issues, problems, and triumphs in our community.

This is a six-session live weekly program starting Monday, September 14th, 7-8.30pm.
Full details


Sunday 13th September, 3.30-5pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever

This is a truly practical and super short (90min) workshop that teaches you:

  • What meditation is and how it works
  • How to start your own effective daily meditation practice with just a five minute a day commitment
  • Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.

Read full details


Starts September 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

EARLY BIRD OFFER: SIGN UP BEFORE SEPTEMBER 9th  AND GET 15% OFF!

The course can be participated in live or online.

In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice. Learn to:

  • Thrive rather than survive under pressure
  • Develop and sustain higher energy levels
  • Improve your learning mindset as you face the challenges of work and life

Is this course for me?

Do any of these scenarios sound familiar?

  • You head into work feeling stressed and sleep-deprived before your day has even begun.
  • Your need to make sharp, insightful decisions but you have trouble focusing.
  • You experience low energy and volatile emotions throughout the day.
  • You often sacrifice personal time for more time at work, and yet you never feel like you have enough time to complete your never-ending to-do list.
  • You don’t feel like the way you work is sustainable.

If you’re tired of feeling like you’re constantly forced to choose between work and your well-being, it’s time to restore balance to your life. Learn that the relationship between the two is not a zero-sum game; there exists an alternative that will boost your productivity without you relinquishing peace of mind or personal time….
Click here for full details!


Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Sunday 13th September, 3.30-5pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever

Starting Monday September 14th – The Men’s Group – The path of conscious manhood

Saturday 19th June, 3.30-5.30pm – Mindfulness masterclass: The Power of Presence – Dealing mindfully with anger and conflict in your relationships

Tuesday 22nd & Wednesday 23rd  September @ 7.30-8.30pm – Autumn equinox balancing & renewing meditation (Live & online)

Starts Sept 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing


Integral Meditation Asia

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

Share