Month: December 2018

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creative imagery Energy Meditation Enlightened Flow Greenworld Meditation Life-fullness meditation and creativity Meditation Recordings Meditation techniques mindful dreaming Mindful Self-Leadership Motivation and scope Presence and being present Primal Spirituality

Relaxing into your potential – Renewal meditation & recording

Dear  Integral Meditators,

I hope your winter Solstice and Christmas breaks are going great! We’re now in that little pocket of time between Christmas and the new year. Here’s a half hour meditation on renewal that I recorded in class recently (click to listen and/or download). It’s one that I really enjoy and find useful. A basic description of the meditation is below.

In the spirit of renewal,

Toby

Renewal

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

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

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

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

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

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

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

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

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

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

Integral Meditation Asia

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

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Awareness and insight Concentration creative imagery Integral Meditation meditation and creativity Meditation techniques Mindful Breathing Mindful Resilience Mindfulness Presence and being present

Stabilizing your pyramid of consciousness

Dear  Integral Meditators,

What is the simplest, stabl-est and most basic way to stabilize your mind and attention? The article below explores one answer to this in a practical way.

In the stability,

Toby

Stabilizing your pyramid of
consciousness

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

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

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

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

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

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

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

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

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

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

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

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

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

Integral Meditation Asia

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

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Inner vision Insight Meditation Integral Awareness Life-fullness Meditation and Art meditation and creativity Meditation and Psychology Meditation techniques Mindful Self-Leadership Mindfulness Motivation and scope

Mindful of your moods, emotions and dispositions

Dear  Integral Meditators,

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

In the spirit of moods and atmospheres,

Toby

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

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

Mindful of your moods, emotions and dispositions

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

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

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

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

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

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

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

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

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

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

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

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

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

Integral Meditation Asia

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

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Integral Awareness Integral Meditation Meditation techniques mind body connection Mindfulness One Minute Mindfulness Presence and being present

Access your brain’s ‘zero space’

Dear  Integral Meditators,

Article below four practical ways of clearing and calming your perception using awareness of the body and brain. They’re very simple to use, and once you know what they are, you can use them to good effect anytime!

In the spirit of clear perception,

Toby

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Integral Meditation Asia

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