Month: November 2012

Categories
Awareness and insight Integrating Ego, Soul and Spirit Meditating on the Self Meditation and Psychology Motivation and scope

Balancing the Development of Your Ego and Spirit

Hi Everyone,

The concerns of our ego and the concerns of spirit are often set up as being mutually antagonistic to each other, but is this really the case? This weeks article looks at ways that we can begin to synchronize our ego and our spiritual selves in to a complementary unity, where they are mutually supporting each other.

Yours in the spirit or harmonization,

Toby

 

Balancing the Development of  Your Ego and Spirit

Within the traditional spiritual worldview the ego is often set up as the opponent or enemy of spiritual life. Similarly in traditional psychoanalytic circles, spiritual experiences are reduced to merely pre-rational fantasy, or at best treated with deep scepticism.
An integral perspective to self-development attempts to bring together egoic and spiritual development into a complementary, mutually supporting unity, even though our ego-self and our spiritual-self are two very different levels and modes of being.

For the purposes of this article what I mean by ego is as follows:
The ego refers to the different psychological structures that combine together to create our functional personality or “psychological- self” that exists in the day to day world of conventional time and space.

What I mean by spirit is as follows:
Our spiritual self is the timeless, formless dimension of our being that is liberated from all suffering, and that experiences itself as being in union and communion with all life and the Universe as a whole.

These two dimensions of our being as I say are very much contrasting, almost “opposite ends of the spectrum of self” so to speak. In this article I am going to present developing the health of the ego as having three facets or aspects:

  • Going somewhere
  • Doing something
  • Being someone

Conversely, I am going to suggest that cultivating a healthy connection to our Spiritual self has three aspects:

  • Relaxing deeply and going nowhere
  • Doing no-thing, or practicing non-doing
  • Being no-one.

To develop our ego and spirit in a complementary manner, we need to be able to do develop our skill in BOTH of the above sets of activities.

Going Somewhere/Going Nowhere

To develop and maintain a healthy ego you need to have goals in life and strategies that give you a way of moving toward the achievement of those goals. Without such goals and strategies the ego loses motivation and becomes vulnerable to many forms of psychological ill health.
Developing one’s connection to spirit involves regularly creating and entering into spaces where you consciously drop all your goals, forget about “direction” and focus all your awareness in being absolutely and fully where you ARE without any idea of going anywhere else!

Doing Something/Doing No-Thing

Healthy ego growth requires that one fills one’s time with healthy and appropriate activities in ones personal, work and relationship life that keep our personality and “everyday self” (ie: our ego) engaged, happy and learning.
Connecting to our  spiritual self  involves deliberately entering periods of doing no-thing in order to cultivate our awareness and connection to what lies beyond the world of things, and to decrease our attachment and over identification with “what we do” and mistaking it for “who we are.

Being Someone/Being No-one

A sound ego-self is a self that has a clear sense of positive identity, an “I” that is resilient, realistically optimistic, has self-worth and self-compassion, that sees itself positively in relation to other people it is in relationship to, and to the world in which it finds itself.
To create a relationship to and identification with our spiritual self involves regularly dropping all of the ideas and images that our ego has about who we are, and temporarily becoming a nobody, or a no-one. This is because it is only when we drop our fixed idea of who we are as an individual that we can start to experientially identify with the “self that we are” on the metta, universal or spiritual level.

Doing Both/And

The main point here is that in order to develop our ego and our spirit in complementary tandem we need to get comfortable with the doing both of the above sets of practices:

  • We need to be going somewhere as an ego, whilst regularly creating spaces for “going nowhere” in our life, within which we can cultivate awareness of our ever present spiritual being.
  • Be doing something as an ego in the sense of keeping our self constructively occupied and learning whilst also getting comfortable with spiritually doing no-thing, that is to say cultivating absolute contentment and comfort with your“being-ness” rather than staying stuck in your “doing-ness”.
  • Be someone as an ego in the sense of developing a healthy self-identity whilst simultaneously being no-one in the sense of learning not to over identify with our ego-self and embrace the larger sense of self that lies beyond the world of form.

A Challenging Balance

Negotiating the balance between ego development and spiritual development can be quite a challenge, but once we start to get a feel for it and start to really synchronize our ego and spirit together in harmony the results in our life in terms of the deep health of our being are indeed profound.
© Toby Ouvry 2012, 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

Categories
Integral Awareness Integrating Ego, Soul and Spirit Meditating on the Self Meditation and Psychology Motivation and scope spiritual intelligence

Cultivating the Beauty, Truth and Goodness of the Soul

Hi Everyone,

Last weeks article on the Fulfillment of the Ego, Soul and Spirit looked in general at these three fundamental levels of our being and how we can go about evolving and developing them together. This weeks article focuses on the Soul level of development, and offers a specific practical technique for developing the qualities of our Soul on a daily basis. I hope you enjoy it!
I’ve been enjoying the 20minute coaching sessions (see immediately below) that I have done so far this month with people, it is interesting to observe the common themes that seem to be emerging for people. If you were to ask me the main underlying theme of the conversations that I have had so far, I think I would say that it was a search for a greater quality and depth of beingness.

Yours in the spirit of truth, beauty and goodness,

Toby

Special Coaching Offer for the Month of November – Free 20minute Phone Coaching Session with Toby

For the remaining two weeks of November Integral Meditation Asia is offering free 20minute coaching sessions with Toby!
If you have been interested in the idea of getting some personal coaching on a particular issue or challenge, and/or want to explore what 1:1 meditation coaching can do for you in terms of both your quality of and direction in life, this is a great opportunity to find out what it is like with Toby. These 20minute sessions can be done by phone or by Skype.
You can find read the general write up of Toby’s Coaching here: 1:1 Coaching with Toby
You can read feedback and reviews from Toby’s coaching sessions here: Feedback and Reviews 

To arrange your 20minute session or for further enquiries: Email info@integralmeditationasia.com, or call 65-68714117

Upcoming Classes and Workshops at Integral Meditation Asia

Integral Meditation Practice – A Six Week Course in Mindful Living, Energetic Health and Wise Insight Through Meditation

Class 3: November 21st – Integral Energy Meditation I: Breathing with and awareness of our gross, subtle and causal energy bodies.

Class 3 gives a basic introduction to energy meditation, and how to work with energy in our meditation and daily life on three different levels:

  • How to relax and energize our physical body by infusing it with energy from the biosphere, “sphere-of the-mind” and “sphere-of-spirit”
  • How to develop awareness of our subtle energy body or “body of light” and use this awareness to develop higher energy levels, more mental clarity and to release negative energies that have been trapped within our body-mind
  • How to access our very subtle, or formless light body, thus enabling the healing energies from this level of our being to flow down into our body mind, and also enable us to begin exploring the idea of “cosmic” or formless awareness in a real and practical way in our meditation.

To register or for further enquiries: Email info@integralmeditationasia.com, or call 65-68714117

Cultivating the Beauty, Truth and Goodness of the Soul

We can measure our development as human beings in three ways:

  • In Egoic terms we can measure our development in terms of temporal achievements; competency in the tasks and work we do, ability to build successful and happy relationships, fulfilling our responsibilities, balancing work, rest and play, and so on.
  • In terms of our Soul (or Deeper Self), development arises from the cultivation of the principles of goodness, beauty and truth within our inner being. This is also often related to our outer activities, but fundamentally it involves cultivation of inner virtues, of which there are many, but all of which can be included under these umbrella terms of the good, the beautiful and the true. These three concepts used as a unit (goodness, beauty, truth) can be traced back to Plato, but they have currently been widely adopted in the Contemporary Integral Consciousness Movement. Essentially our development as a soul can be measured according to the degree that we possess and express these qualities of inner beauty, goodness and truth.
  • In terms of the development of our Spiritual Self our evolution can be measured in terms of our ability to recognize and rest within our true nature, or eternal being, that which is already awakened, perfect and unified within us.

In this article I am going to be focusing on a practical method for developing ourself on the soul level on a daily basis. As you can see from the above definition, the soul development is really quite an extensive task that we engage in over a whole lifetime (and, from a certain perspective multiple lifetimes), but we can ground this long-term soul development in a quite simple daily exercise, taking only 10minutes or less, as follows:

Step 1: Ask yourself the question “What have I done over the last 24 hours to improve my experience and embodiment of beauty, goodness and truth?” Then write down three short answers to this, one for beauty, one for goodness, one for truth. Once you have written them down, take a moment to appreciate these actions and the contribution they have made to your inner soul development

Step 2: Ask yourself the question which of my daily actions today were discordant with either goodness, beauty or truth, and how can I change in the future to avoid such unhelpful activities, and/or transform them? Again, write down your answers.

Some Examples of Responses to Step 1 From my Own Journal:
Below are some simple examples from my own daily journal. I think you will see that many of the things are quite “everyday” type activities (that anyone can do) and that you do too each day, but nonetheless, they are entirely valid as vehicles for our Souls development.

Beauty:

  • I stopped to appreciate the wind blowing through a Bodhi tree growing from the sidewalk for a couple of minutes on the way to catch the bus.
  • I spent an hour enjoying painting with my daughter
  • I read 20minutes of “To a Mountain in Tibet” by Colin Thubron, a beautiful piece of travel writing

Goodness:

  • I made the effort to avoid judging miserable looking people at the super market, and generate consideration and compassion for them instead.
  • I recycled my spare cans, bottles and waste paper today.
  • I spent a couple of hours coaching people today, helping them to develop and integrate the three levels of their inner being (ego, soul, spirit).

Truth:

  • I admitted to myself that I am angry about certain aspects of my relationship to a close friend; I resolved not to let it ruin our relationship, but instead try and take the higher, more patient and openly communicative road.
  • Reading the book “Evolutionaries” by Carter Phipps I realized that the choice we are often presented with in the mainstream media between either the reductionist scientific idea of evolution or the absolute belief in a mythic God who created the world in 7 days is a complete illusion. Neither of these opposing poles gets close to the great work that is being done in the fields of evolutionary spirituality, which happily (and I think successfully) merges evolution and religion.

An Example of Step 2 From my Own Journal:
(This is a kind of funny one, but I also hope it makes the point!)

  • I have noticed that I have become mildly obsessed with choosing a new squash racket, and have tended to spend too much time surfing the web looking at all sorts of brands and obsessing away, when really I could be spending less time on this and using the time to do some meaningful work for Integral Meditation Asia! The battle plan to change this is simple; draw a line under the search for a squash racket, and, when I sit down at the computer focus on the important and meaningful tasks first!

The Goal and Result of Consistent Soul Development
The goal and result of consistent Soul level development could be described in the following way: “Depth of Presence”. When we make the effort every day to develop out inner goodness, beauty and truth over time we become a deep and resonant human being with enough inner joy and wisdom to provide not only for ourself, but to act as a source of joy and wisdom for other people.
Sometimes we meet a person who seems very impressive, but over time as we get to know them we realize that the impressiveness is actually rather shallow. Other people we get to know may not interest us so much at first, but over time we become more and more aware of their depth, substance and quality as a human being. The latter type of person is one who has the “depth of presence” that comes from Soul development, or the commitment to developing their  inner goodness, beauty and truth.

© Toby Ouvry 2012, 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

Categories
Integral Awareness Integral Meditation Integrating Ego, Soul and Spirit Meditating on the Self Meditation and Psychology Meditation techniques spiritual intelligence Uncategorized

Fulfillment of the Ego, Fulfillment of the Soul, Fulfillment of Spirit

Dear All,

I hope this message finds you well, this weeks article compares and contrasts the needs and desires of the ego, the soul and the spirit within us, and how we can begin satisfying their different desires for happiness and fulfillment together, rather than have them competing against each other.

When I was in my early twenties I sacrifices a lot of the needs and desires of my soul and ego in order to fulfill the wishes of my spiritual self. Although it was worth it in the sense that I got what I wanted (in terms of spiritual realization), in reality my soul and ego paid quite a price for my spiritual ambition and unwavering willpower. Over the last decade of my life I have come to realize that actually a person can accomplish spiritual realization without having to sacrifice the needs and desires of the soul and ego in quite such a drastic way as I did, and what I try and explain in my teaching practice at Integral Meditation Asia is how to balance the needs and wishes of the ego, the soul and the spirit, enabling them all to grow and develop together in harmony with each other, in such a way that they mutually support each others needs and goals!

Yours in the spirit of integral growth and development,

Toby

Fulfillment of the Ego, Fulfillment of the Soul, Fulfillment of Spirit

What might an integrated fulfilment of our happiness look like? One way of considering this question is to look at three levels of  our being, and how each one of them exerts a different set of demands upon us in terms of what they are seeking, and what will enable them to find satisfaction and happiness.

The three levels of being working with I am calling the ego-self, the soul-self and the spiritual self or true self. All of them are important to our overall level of happiness and fulfillment in life.

The ego-self , personality or “frontal self” seeks happiness primarily through appropriate and satisfying work, relationships and a healthy self-image. The sort of work and relationships that give the ego happiness are generally ones that will give it a sense of worth within the context of the society in which the person lives. The consensus idea of what satisfying work and relationships are, as well as a self-image that “fits in” with the norm of what society thinks of as a happy, successful person are likely to be satisfactory for a person who is only active on the ego level, and largely dormant on the soul and the spiritual level.

The soul or deeper self seeks happiness through the practice of virtue or, put another way through actions that is some way express what is good, and/or what is beautiful, and/or what is true. The soul-self seeks to find and express that which is unique about itself, and to find the sorts of activities and relationships that “makes the soul sing” so to speak.
Often as not the soul will seek these experiences of deeper satisfaction and virtue through a deeper enquiry into what type of work and what type of relationships really give rise to happiness, and how work and relationships can become an expression of deeper meaning and connectivity to life.
This process of enquiry may take the person away from the “societal norms” of what a good job is, or what a happy, meaningful relationship is and move them toward a less conventional way of working, being and relating that is considered somewhat eccentric by others, but which provides a much deeper level of happiness and satisfaction to the individual soul.

The Spiritual Self, or the True Self is the aspect of self that is always and already perfect, complete, fulfilled and satisfied as it is. You cannot satisfy this self by going somewhere or becoming something, you can only find happiness in this self by recognizing it, awakening to it and being it.
One of the primary ways in which you awaken to the spiritual self is through meditation, where you learn to rest in the present moment “as it is” without looking to go anywhere or do anything. The spiritual self is outside the world of time and form. there is nothing that needs to be “done” for us to find it or for it to give us happiness. The happiness of the true self or spiritual self is found simply by recognizing it and resting in it. This is incredibly simply on one level, but our ego (and often our soul also) finds it very difficult to do, as it involves letting go of everything we think we are, temporarily “dying to ourself” so to speak.

“So What Does All This Mean?”

Well, the search for integrated happiness on the ego, soul and spiritual level might then look like this:

  • On the ego level we would find happiness and satisfaction by leading a well organized life where we seek fulfilling work and relationships.
  • On the soul level, within the context of the above well organized life we would make room for a deeper sense of enquiry into the meaning and purpose of our life. We would be prepared also to make changes and accept challenges in our life that would make accommodate the needs and desires of our soul to find deeper meaning and purpose in our life, to make our life an expression of deep goodness, beauty and truth.
  • On the spiritual level we would spend time each day resting in the present moment, recognizing that there is nothing we can do and nowhere we can go to find ultimate fulfillment, as that ultimate fulfillment is here already, and we have never been separate from it.

Is it Easy to Do?

Many of the people that I coach seek out coaching because they are trying to deal with the tensions that come from awakening to a new level of their being. For example if a person has basically been functioning on the ego or personality level, and then awakens to the soul level, then suddenly many of the activities and relationships that they previously engaged in no longer appear satisfactory. They find themselves with new desires that they find difficult to understand. They experience anxiety because they feel as if they are becoming a new person without all of the old securities of the “old self” that they were. As such it is my job to discern the stage that people are at in their development, and help them make choices and engage in practices that will help them negotiate this transformative stage in their life successfully and securely, without avoiding or running away from the genuine challenges involved.

As such trying to balance out the demands of all three of these levels can be a challenge indeed, but the nice thing about engaging in the process of trying is that there are really an infinite number of levels and qualities of happiness and fulfillment that can be found in our life.

A Short Practice:

Once you are basically familiar with the three levels of self outlined above you can try asking yourself these three questions each day:

  • “What does my ego need to help it find happiness and fulfillment today?”
  • “What does my soul need to help it find happiness and fulfillment today?”
  • “What can I do to connect to connect to the happiness and fulfillment that is already present within my spiritual being and true self?”

Listen to the answers that come back from these three questions, and act upon them.
© Toby Ouvry 2012, 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

Categories
Awareness and insight Insight Meditation Integral Meditation Meditation techniques mind body connection Shadow meditation The Essential Meditation of the Buddha Using the Energy of Negative Emotions

How to Stop Painful Feelings Becoming Negative Emotions

Dear All,

Normally in conversation we use the word feelings and emotion as if they were the same. This weeks article looks at the distinction that can be made between emotions and feelings, and how this can be used in order to prevent difficult emotions arising from painful feelings. I think you will find it useful!

Many thanks to those of you who signed up fro and attended the first of the Integral Meditation Practice Six week course, it was great to meet and spend time with you last Wednesday, you can read details of this coming weeks class below.

Yours in the spirit of awakened feelings and emotions,

Toby

 

Stopping Painful Feelings Becoming Emotional Suffering

This is a continuation of the exploration of Insight Meditation that I began in last week’s article entitled “Insight Meditation – Improving Your Subjective Experience by Developing Your Objective Perspective” – Toby

The difference between feelings and emotions 
One of the most useful distinctions in Buddhist insight meditation that I have found is the distinction between feelings and emotions. Broadly speaking feelings are simply the experience of that which is pleasant, unpleasant or neutral. By contrast emotions arise from a psychological process that involves thinking in a particular way about a feeling. Here are two simple examples:

  1. I see a person who has wronged me in the past, instinctively an unpleasant feelingarises. I then start to reflect on the harm that they have caused me and develop anger or resentment. This anger is the emotion, arising from the psychological process of paying attention to the harm done in combination with the initial unpleasant feelings.
  2. I am sick, giving rise to unpleasant feelings in my body. I start to think about how this sickness is ruining my only two weeks of holiday in the year and I start to develop the emotions of frustration, despair and sadness.

From these two examples we can start to see the basic distinction; pain is simply the feeling arising within the moment. Emotion is that which we experience when we combine a feeling with a psychological process of focusing on the feeling in a particular way.

With regard to painful feelings, quite often we compound the pain they cause us by focusing on them in a way that causes us to experience emotional suffering, as in the examples above. The key therefore in preventing painful feelings becoming full blown emotional suffering is to avoid thinking about them or focusing on them in such a way that negative emotions are caused to arise.

Some sources of painful feelings
The five sources of painful feelings below are a non-exhaustive list, but it gives an idea of the variety of different sources that can cause painful feelings within us. Any of them if focused on in the wrong way can cause negative emotions to arise:

  1. Physical pain arising from sickness or injury
  2. Pain or irritability arising from hormonal or other biological or energetic imbalances within the body
  3. From people who say or do harmful things to us or have done so in the past
  4. From psychological and/or existential anxiety, eg: Worried about not being good enough, fear of dying, fear of stepping out of comfort zone etc…
  5. From spiritual crisis; for example when the old elf or ego structures are collapsing in order for a new level of self sense to arise.

So, what to do?? An Insight Meditation Form for acknowledging and releasing negative feelings 

Here is a brief insight meditation form that we can use to prevent difficult feelings turning into negative emotions:

Stage 1: Breathing in I am aware of my painful feelings,
Breathing out I acknowledge those feelings fully.

Stage 2: Breathing in I experience my tight grasping at those painful feelings,
Breathing out I relax my grasping at those feelings,

Stage 3: Breathing in I detach from those feelings,
Breathing out I extend compassion and understanding to those feelings.

In stage one as we breathe in we become consciously aware of any painful feelings we may be experiencing, as we breathe out we acknowledge them fully. Often we try and repress or deny negative feelings, which in turn allow them to build and transform into negative emotions. Here we are fully acknowledging what is there and giving them the attention they need in order to be addressed.

In stage two we observe how we are clinging to these painful feelings, grasping at them tightly. Then, as we breathe out we consciously release that tight grasping, energetically relaxing our body and mind.

In stage three we detach from those painful feelings, at the same time as extending a feeling of compassion and understanding toward them. We combine the objective experience of detachment with the positive emotional tonalities of compassion and understanding.

Suggestions for Daily Practice
The essential point in this article is that feelings can be distinguished from emotions, and we can prevent negative emotions from arising by avoiding focusing on painful feelings in the wrong way.
The brief meditation technique I describe above can be done as a two minute exercise oras an extended meditation, taking a few minutes to focus on each of the stages. It is a meditation that is worth doing sometimes even if we are not fully aware of any negative feelings inside us, as often it will bring to light negative feelings within us the need a bit of tender loving care, and spending a little time just breathing with them and paying them benevolent.
Of course if there are also practical things that we can do to alleviate the negative feelings, like taking medicine, or having a conversation to clear the air with our partner about a hurt we have then this should be done to!

© Toby Ouvry 2012, 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