Unstructured mindfulness – Turning and facing yourself

Dear  Integral Meditators,

What might happen if you spent 5-10mins each day simply turning your attention within you and becoming more self-aware? The article below explores this question, and how you can start to engage in this form of ‘unstructured mindfulness’ practice.

In the spirit of self-awareness,


Unstructured mindfulness – Turning and facing yourself

“Focus on holding the position of the observer. If you do this you will notice that there is a feeling of stability within you that comes from the discipline of holding this position, and doing nothing more.”

The value of self-awareness
One of the main points of mindfulness is to increase your self-awareness. The more self-aware you are, the more self-knowledge you will have. The more self-knowledge you have, the more likely you are to make intelligent choices that will lead to you both being effective in your life and nurture your wellbeing.
There are many ways of using mindfulness to increase self-awareness, but essentially, it just means spending regular time turning and looking within.

How you do it – turning and facing
Unstructured mindfulness is simply the act of turning your attention inwards and noticing what is going on within your body, heart and mind. You just turn your attention from the outer world to your inner, or interior world, and watch. You are not following a structure or listening to a voice leading you through a process, you are just turning your mental gaze inwards and noticing what is going on within you, in the moment. If you do this, you will start to become aware of things going on in a way that you were not previously. This means that you are increasing your self-awareness.

Stability comes from the position of the observer
As you are doing this, all you need to do is hold the position of the observer. Watch and notice. Don’t try and fix or alter, simply focus gently on holding the position of the observer. If you do this you will notice that there is an increasingly reliable feeling of stability within you that comes from holding the position of the observer, and doing nothing more.

Two anchors for support
The act of turning and facing yourself can be quite intimidating for some people. With this in mind, here are two simply methods or positions you can use to anchor your mind to as you watch:

  1. The non-emergency of the present moment – Recognize that in this moment, right now, there is no immanent emergency. Relax into the recognition that you are safe, and you can afford this time to just turn inward and watch!
  2. Letting your body breath – If difficult or challenging things come up as you watch your mind and body, let your body breathe in a way that helps you to accept and then release what comes up. If you let it, your body knows how to breath in a way that will lead you and it gradually towards balance and equilibrium.

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

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

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

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

Saturday mornings 9-10.15am, 16th & 23rd February – Qi Gong workout and meditation class

Tues & Weds February 12/13th – Monthly astrological meditation – Aquarius: Developing your inner knowing and self-knowledge

Saturday 9th February, 9.30am-12.30pm  – Going from overwhelmed to overwell meditation workshop

Saturday 23rd February 11-12.30pm – Get your meditation practice started now- The shortest and most time effective meditation workshop ever

Saturday 23rd February, 3.30-5.30pm – Developing Your Self-Confidence Through Mindfulness Workshop

Integral Meditation Asia

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


Comments are closed.