“Imagine yourself on the side a mountain looking at the sky. For a time simply try and keep 90% of your attention on the sun, the clear sky and the bright clouds. You are not denying the dark clouds, you are just acknowledging the large expanse of “beautiful sky”, and giving yourself time to take it in and enjoy it”
Dear Integral Meditators,
The article below looks at how you can transform your life (miraculously) by transforming your attention. If you enjoy it, do come along to one of the The Wisdom of Awakening series: Meditations for ‘instant awakening’ and playful wisdom classes this week, either on Tuesday or Wednesday, where we shall be focused on this subject!
In the spirit miraculous attention,
Toby
The miracle of attention
The basic proposition of mindfulness is that the world that appears to you can be changed by the way in which you pay attention to it. The art of mindfulness is paying attention to your reality in this moment in the right way, so it gives you the result you want in terms of feeling effective and empowered, as well as ‘happy’ in the way you choose to define that term.
You can think of mindfulness as being ‘miraculous’ in the sense that you can change your experience through your attention in this way. You can literally re-work your reality, transform it and create something else through your focus, kind of like Jesus turning water into wine. It’s not as outwardly explicit as transforming water into wine, but its more miraculous than that in the sense that it offers a genuine, do-able method to grasp control of your perception and experience. The exercise below is one example of how you can start ‘working miracles’ in your life.
Looking out from a mountain side
Imagine you’re sitting on the side of a mountain, looking over a landscape. There is a broad horizon and a big sky in front of you, perhaps with the sun halfway towards setting. There are some clouds in the sky, and some clear patches where the blue and gold of the sky and sun dominate. About 10% of the sky is dark with rainclouds, but the rest is basically a varied and beautiful sky-scape that you can sit and enjoy watching from your mountain-side. As well as the blue and gold, there are lots of other colours, the white of the clouds, and the pinks, oranges and reds when the sun filters through them. On top of this there is also the beauty of the ground level, where there might be fields, lakes and trees.
The sky of your life
Let’s say what Winston Churchill said about worry is true: “When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened”.
So, most of our worries don’t happen, but maybe 10-15% do. So then, let’s say we have sixteen waking hours a day. We can allot 10% of that time to either:
- Thinking and strategizing about our worries intelligently or
- Just outright worrying!
If 10% of our day is 90mins, then the rest of our day, fourteen and a half hours, we can focus on:
- The good things in our life
- Things that help us feel safe and confident
- Attention to things that help us to relax, regenerate and calm down when we want
- Attention to things that that help us to feel excited, empowered and energised
- Things that cause us to grow and learn
If your inner and outer life are like the ‘sky’ in the image above, then during your average day, 90% of your attention should be on the good things, and 10% on your worries. The hypothesis is then that, if you do this, then you are going to have a very different experience of your life. You will have affected a ‘miracle’ in your life, simply by paying attention in a different way.
Trying it out
For 10-15mins, sit quietly, and if you like visualize yourself on the side a mountain looking at the sky as described above. For that time simply try and keep 90% of your attention on the good stuff. You are not denying the dark clouds, you are just acknowledging the large expanse of “beautiful sky”, and giving yourself time to take it in and enjoy it.
If you train in this way regularly, you train your attention to gradually shift from where it is now towards 90% of it being on the things that energise and feed your wellbeing. In this way, gradually, you effect a miracle in your life.
Related article: Meditation as a positive mindfulness game
Article & content © 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 www.tobyouvry.com
In case you missed this article last week: ‘Head in the Sun’ meditation
This is a simple meditation that combines cultivating a thought-free state with environmental awareness. Specifically, we use brain-relaxation in combination with awareness of the suns light to create the desired experience.
Finding the sun – This first stage is nice to do, and enhances the experience, but is not essential. Glance outside and locate the sun, physically in the sky. Get a sense of where it is in your current landscape. If the sun has gone down already, get a sense of where it is beneath the horizon.
Sitting in landscape – Then take a seat (this can also be done standing or lying and, when your used to it, walking) Send your awareness out to the horizon line in the landscape around you. Get a feel for the curve of the earth’s surface extending around you from your feet, the sun in the sky above, and the living planet beneath you. Breath and relax with this for a short while.
Read full article
Starts Tuesday 16/Wednesday 17th November – The Wisdom of Awakening series: Meditations for ‘instant awakening’ and playful wisdom
In a sentence: Learn the art of ‘instant awakening’ and playful wisdom through integrative meditation
Overview: The Wisdom of Awakening series is an ongoing series that looks at different ways to ‘wake up’ and live your life fully and playfully through meditation. The premise of the sessions is that inner wholeness and wisdom are not something that are far away, rather they are something that we can awaken to ‘instantly’ through certain types of mindful attention. In this four class series we take instant awakening, miraculous-ness, independence and sensitivity as our doorways to awakening….read full details
Saturday 20th & 27th November – Environmental meditation masterclass & mini-retreat – Working consciously with the forces of nature
In a sentence: Learn to work consciously with the forces of nature and your environment as well develop powerful meditation states.
There is much concern and talk today about the state of the environment and the relationship of humankind to nature. These sessions cover methods to:
- Attune to the energies of our immediate and larger environment
- Build a living relationship to the landscape around us
- Access meditation states based upon our environment that provide deep powerful peace, as well as increasing our energy in an harmonious manner
- Increase our sense of being a participant in the miracle of nature
- Inspire us to live an embodied life in tune with the living Earth and Universe around, above and below us
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?
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)
Starts Tuesday 16/Wednesday 17th November – The Wisdom of Awakening series: Meditations for ‘instant awakening’ and playful wisdom
Saturday 20th & 27th November – Environmental meditation masterclass & mini-retreat – Working consciously with the forces of nature
Integral Meditation Asia
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