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Taking the weight off your chest (Transforming sadness)

Running from difficult emotions is a way of coping with them, turning and facing them is a way of learning to thrive off them”

Dear Integral Meditators,

This weeks Tuesday & Wednesday evening classes will be on transforming sadness and connecting to courage, which is the subject of the article below.

The article also touches on some of the principles of Taoist qi gong meditation, which I’ll be exploring on some depth on the 15th of May in my Qi Gong for Improving your Health and Energy Levels and for Self-Healing Masterclass & Mini-retreat

Finally, if your interested in meditation and sound technology, my favorite brain entrainment meditation track of all time is Digital Acupuncture is on 20% special offer for the next couple of days. Check it out if your interested, you can read a bit more about the principles on me ‘meditation technology page‘.

In the spirit of the courage to transforming sadness,Toby


Taking the weight off your chest (Transforming sadness)

Effecting transformation
In order to transform our difficult emotions, we need to be able to turn and face them. Our instinctive response to them is often the opposite; to run and hide from them, repress the, deny them or avoid them. Running and hiding from emotions we can’t face is a coping mechanism, turning and facing them is a way of learning to thrive off them. In this article I’m going to talk about this in terms of sadness and grief as an example.

The physical location of sadness and grief
We often talk about sadness as ‘heaviness of heart’, and it’s certainly true we feel often feel it as a heaviness in the chest. In the Taoist tradition the emotions of sadness and grief are said to sit in the lungs, which is also true from all of our experience in the sense that, when we feel sad, we ‘sigh’, which is a particular way of breathing that holds the sadness. The chest area in general then holds a lot of our sadness physically.

Acknowledging and feeling the weight
In order to start working with your own sadness, just bring to mind the words ‘my sadness’ and or ‘my grief’. Just let yourself free associate around these words. Allow your mind to bring up memories and subjects of sadness for you, and notice your bodily response to the sadness. In particular focus on the weight of the feeling in your lungs and chest area. As you breathe in allow yourself to feel the sadness, as you breathe out relax into the sensation of it, gently allowing it to be there.

Releasing the sadness
As you breathe in extend care and understanding to your lungs, and to the sadness there. As you breathe out smile to the sadness, inviting it to gradually brighten and be released (you can combine this section with the inner smile meditation in my previous article). Without being in a hurry, allow the energy of the emotions embedded in your lungs and chest area to start to change and transform.

Opening to joy and courage
Once you have effected a sense of release in your lungs and chest, you can begin to invite the positive emotions associated with these areas; joy and courage, to fill up the space. The energy that was previously locked in the patterns of sadness and grief can be re-calibrated into these positive emotions and qualities. Smile, relax and feel joy and courage filling your lungs as you inhale. Feel your whole chest area becoming strong and resilient, both physically and emotionally healthy.

So, there is the basic pattern. Of course, I’m describing a process that will take more than just one session to effect deep change. You also need courage to persist and consistently turn and face the layers of sadness that come up when you start to release years’ worth of it! With skillful and wise consistency, you can deeply change the energetic dynamic of your chest and lung area, and the inner emotional landscape that goes with it.

Related article/recordingSmiling to the inner organs meditation 

Article © Toby Ouvry 2021, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website

20% Special offer Until May 12th – DIGITAL ACUPUNCTURE
Qi-Encoded Nature Sounds for Healing, Renewal, and Releasing Stress

Digital Acupuncture (formerly called Audio Acupuncture), a part of iAwake’s Energy Alchemy Series, contains soundtracks embedded with a unique energetic signature of the human acupuncture meridian map which optimizes the healthy flow of qi through all the acupuncture meridians.
See full details

Saturday 15th May – Qi Gong for Improving your Health and Energy Levels and for Self-Healing Masterclass & Mini-retreatQi-gong is the science of working with the body’s energy field. Literally translated into English it means ‘energy work’, or ‘energy skill’.  In this workshop Toby will be teaching the art of moving subtle energy and life force into and around our body using a series of simple and easy to apply techniques that will enable you to:

  • Re-establish your body’s natural bio-rhythms
  • Strengthen your immune system
  • Balance the energy in your body and mind, leading to inner peace and wellbeing

Read full details here

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 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)

Ongoing Tues/Wednesday – Meditations for physical, emotional & environmental health & regeneration – A 7-week course

Saturday 15th May – Qi Gong for Improving your Health and Energy Levels and for Self-Healing Masterclass & Mini-retreat

Tuesday 25th & Weds 26th May – Wesak Full Moon Meditation

Integral Meditation Asia

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