Connecting to your circle of strength

“Open to the feeling of being supported as you go about your day; recognizing that you are not alone in the world, and that you have genuine support available to you at all times”


Dear Integral Meditators,

Mindfulness in and with your relationships can be genuinely transformative.  This weeks article looks at one way to start tapping into its power!

Reminder that the Men’s group re-starts next Monday, and of this Saturday’s Monthly Full Moon Meditation & Manifestation Session from 6.30-7.30pm!

In the spirit of supporting each other,




Article: Connecting to your circle of strength

On a very primal, mammalian level, we draw strength from the feeling of belonging to a group, a family or a tribe. Being mindful of who your ‘core circle of support or strength’ is in your life is a simple but profound practice that, once we start it becomes a reliable source of strength and stability as we navigate life’s ups and downs.

Giving and receiving: Two basic aspects of relational health
Before we get to our core circle, I want to mention two aspects of relational health that are kind of like you left and right hand; they are fundamental. The first is knowing how to receive; to receive support and love from others (and yourself), to let it in. the second is knowing how to give; to give love and support to others (and yourself). By knowing how to both give and receive we set up a mutually re-enforcing loop of good energy between ourself and others that is deeply conducive to psychological health and wellbeing. Too much or not enough of either can move us into a state of imbalance. You’ll probably find you are better at one or the other, but you need both!

Identifying your core circle
So then, if you consider your life now, who are the 3-5 core people around you that you trust? These are people who you can rely upon to support you/extend love to, and vice-versa. Take a while to identify who they are, and then visualize them around you or beside you. As you do so see them smiling at you. Feel the support and trust that lies between you and them.

Building strength
As you breathe in, see if you can open your heart and body to receiving the love and support from your core circle. Do this for a while, then, as you breathe out, practice giving your love and support to them. You can then practice giving and receiving as you inhale and exhale, setting up an energetic loop of trust and support between you and your group.

Creating a variety of circles
If you like you can create different groups that you work with at different times. One could be based specifically around family, one around friends, one around professional colleagues and so on. You can even create imagined ones where you invite your heroes from literature or from history to surround you, and build a relationship with them!

There is no need to try and do it alone!
During the day, try and keep in mind your ‘Core circle of support’. Try and get used to the feeling of being supported as you go about your day; recognizing that you are not alone in the world, and that you have genuine support available to you at all times. Not feeling alone, even if we are physically alone can really help us to navigate our challenges more easily and with less stress. For the vast majority of people, their core circle already exists, its just a matter of leveraging upon it mindfully!

All upcoming classes and workshops for January 2020

Ongoing 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)

Tuesday 12.30-1.30 – Integral Meditation classes at Space2B on Stanley Street

Tues 7th & Weds 8th January – 2020 New year releasing and inviting meditation

Saturday 11th January, 6.30-7.30pm – Monthly Full Moon Meditation & Manifestation Session

Starts Monday January 13th, 6.30-8pm – The Men’s group, the path of conscious manhood

Saturday 18th January, 10.30am-12pm – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Tues 21st & Weds 22nd January, 7.30-8.30pm – Lunar New Year Meditation 2020: Developing your inner-resourcefulness & practical wisdom in the year of the Rat

Friday, Sat, Sunday 7,8,9th February & Friday, Sat, Sunday 21,22,23rd February – The Qi Gong Foundation Program & Program for coaches and trainers 

Begins Monday 13th January – The Men’s group – The Path of Conscious Manhood

How can you move from coping to thriving as a man? What are mindful the skills needed to build, emotional, and personal freedom as a man that enhances relationships, work and well-being? Find deep support from a community of men committed to bringing out the very best of what they are capable!
Click here to find out more…


Integral Meditation Asia

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