Month: September 2022

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Mindfulness, productivity, self-regulation & the 85% rule

“Mindfulness in its pure form is essentially enhanced reality orientation. It involves involves specific forms of attentional & awareness practices that are designed to release our natural intelligence & our potential for experiential learning in the moment“

Dear Integral Meditators,

This weeks article essentially points out how mindfulness and productivity go together to help you enjoy your life and realize your goals, or to go from coping to thriving, I hope you enjoy it!

In the spirit of  enhanced reality orientation,

Toby

 

 

 

 

Mindfulness, productivity, self-regulation & the 85% rule

Basic reality orientation – Coping well enough to perform
In order to hold down a job, or maintain a harmonious social and family existence we all need a degree of mindfulness. We all need to be taking social cues, focusing on our work, and making appropriate adjustments well enough to do these things acceptably. Failure to meet our reality with this basic level of mindfulness would lead to:

  • Inability to hold down a job
  • Lack of stable relationships
  • Continuous instability within the family unit
  • Being considered unstable and even ‘insane’ by the conventional measures by which it is assessed in society

Enhanced reality orientation – Moving from coping to thriving
Mindfulness in its pure form is essentially enhanced reality orientation. It involves  specific forms of attentional & awareness practices that are designed to release our natural intelligence & our potential for experiential learning in the moment.

  • By paying attention in a high-quality manner to our work we can be more successful at it without necessarily working harder (aka working smarter)
  • In our leadership and relationship life we can create high functioning interactions that lead to great teams and stable friendships
  • We can learn to pick up on inner cues and signals from our body-mind, and learn to regulate our energy in a way where we feel well and thriving not just in the short term, but in the medium and long term.

With the students that attend my mindfulness sessions at INSEAD, one of the things that I am trying to teach them is how to arrive at 50years old (my age) from where they are (30+) in a way where they feel they have energy, enthusiasm and are ready to leap into the next life-project. This is as opposed to what they see in may of their seniors who are exhausted, stressed out and cynical. To do this they (and you!) need to self-regulate effectively. Below is a simple exercise around the 85% rule that is one example of this.

The 85% rule
This rule basically states that, if you are 85% exhausted, and then you stop and rest, your body-mind will recover reasonably fast and you can then continue where you left off. If you go substantially beyond the 85%, you move your energy levels move more and more ‘into the red’. Moving beyond 85% means that you really are exhausted, and it takes a much longer time to recover effectively from that type or level of exhaustion. So, in this practice the object of mindful self-regulation is to not go beyond 85% exhausted in any given activity in your work or life. By doing this you can actually become more productive in the medium to long term and in a way that is sustainable and enjoyable. The key here is:

  1. To know what the signs that you are approaching the 85% marker are
  2. To recognize and accept those signs
  3. To stop what you are doing and focus on the (enjoyable) discipline of recovery
  4. Recognizing the signs of recovery, and getting back to it with enthusiasm!

If you can do this then this simple way of orienting yourself mindfully around the reality of your energy levels gives you one of the keys to mindful thriving and productivity.
What are your own personal inner signs for points 1-4 above? How can you start orienting yourself around these signs mindfully today and begin plotting your own path of mindful thriving?

© Toby Ouvry 2022, 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

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreatLearn how to practice the fundamentals of the most ancient meditation tradition on the planet in a clear, practical and concise manner, and understand its relevance and value to you and the challenges that you face in your life.

The workshop will give an overview and introduce some simple but profound shamanic practices on day one, with a deeper dive into Shamanic meditation practices on day two…read full details

 


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)

Starts Tues 16th /Weds 17th August – An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practice

Saturday October  8th, 9.30-12noon –  Zen deep-dive mini-retreat

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreat

 

Integral Meditation Asia

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

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Health meditation: Mindfully building strong bones

“The bones also sit in the structural center of many parts of our body. By focusing on the bones, you are really allowing your awareness to penetrate into the core of your physical being, and by doing so the energy of your life-force will follow“

Dear Integral Meditators,

This weeks article is a method to strengthen your bones, and why bone health is important. If you enjoy it this Saturday 24th we have the Monthly Qi gong & Taoist Breathwork clinic & retreat, where we will be working with the bones, the heart and the kidney Qi in particular.

The subject of  this weeks Tuesday & Wednesday meditation class, is the Autumn Equinox balancing & renewing meditation,  a special meditation for this time of year.

In the spirit of being strong boned,

Toby

Health meditation: Mindfully building strong bones

In Qi gong philosophy it is asserted that the real or deep strength of our body comes not from the size of our muscles, but from the health and strength of our bones, particularly in the energy, or qi that we build and store in our bone marrow. The meditation that I describe below is one that can be done for short periods, or longer, and that is designed to direct regenerative energy to our bones and bone marrow. It might be said to belong to the set of Qi gong meditations that are called ‘smiling to the internal organs’, except this meditation is focused on the bones rather than an organ group.
The bones also sit in the structural center of many parts of our body, so by focusing on the bones, you are really allowing your awareness to penetrate into the core of your physical being, and by doing so the energy of your life-force will follow.

Position 1 – Relaxation and posture: Sit or stand in an upright position, crown high, chest open, shoulders relaxed down and back off the neck. Take a few slightly deeper breaths, breathing in noticing any tension in the upper part of the body, breathing out inviting that tension to flow down into your lower belly area. Over a few breaths feel your center of gravity settling at the belly level of the torso, and your upper body becoming pleasantly relaxed.

Position 2 – Smiling & breathing from the belly: With a gentle, warm half smile on your face, breathe in and out of the belly. Imagine a warm smiling energy building gently in the belly, and then positively radiating out from the belly into the rest of the body.

Position 3 – Being present to the bones: With this warm qi or energy now in your body, focus on the bones. Scan thru your body building awareness of the basic bone structures, feeling their solidity and stability. Start to extend your warm smiling energy to them as you breathe.

Position 4 – Energizing the bones, building marrow strength: Either focusing on your bone structure as a whole, or on a particular set of bones (Eg: Thighs and knees), imagine them to be strong and healthy, with the marrow in the center of them glowing with health and vitality. If you like, as you breathe in, see qi and energy in the form of light flowing into the bone marrow, as you breathe out feel them warm, strong and glowing.
If you like you can add in a mental affirmation such as ‘My bones are strong, healthy and full of life-force’. For some people this type of affirmation really enhances the practice, for others not, so just try it and see what works for you.

Example: Injury recovery
The above meditation is one that I integrate regularly into my own Qi gong meditation practice and do in my Qi gong classes, but it is also one I have been using specifically for a knee sprain and ankle twist that I sustained in a squash game. Essentially I have been applying the above technique to my knees and ankles for the last month or so for about 5mins each day, and then organically thru-out the day. In this case it is specifically the knee joints and ligaments/meniscus that I include as well as the bone structure:

  • I relax the knees and ankles
  • I visualize the knee and ankle joints filling with warm Qi/healing energy, glowing with light and health
  • I affirm in two ways: ‘My knees and ankles are strong and healthy’ and ‘My knees and ankles heal quickly and easily’.
  • I enjoy!

So, this type of mindfulness work doesn’t replace rest, mobility rehab and strengthening work, but in my experience, it plays a significant pat in the healing process. It also makes me feel me feel that I have a living and enjoyable relationship with my biological being and a direct role in the creation of my own health and wellbeing!

PS: Its can also be powerful to combine bone meditation with simple Qi gong standing postures

© Toby Ouvry 2022, 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

Tues & Weds 20th/21st  September – Autumn equinox balancing & renewing meditation

The Autumn Equinox in the northern hemisphere marks the mid-point between the warmer, lighter seasons of the year and the cooler, darker ones. The forces of day and night, light and dark are of equal strength. As such it is a great time to emphasize balance and harmony, both in our life and meditation practice…read full details

Saturday September 24th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

In a sentence: Experience unique Qi gong and Taoist breathing techniques to improve your immune system, energy level, psychological wellness and enhance your meditation…read full details

 

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreatLearn how to practice the fundamentals of the most ancient meditation tradition on the planet in a clear, practical and concise manner, and understand its relevance and value to you and the challenges that you face in your life.

The workshop will give an overview and introduce some simple but profound shamanic practices on day one, with a deeper dive into Shamanic meditation practices on day two…read full details


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)

Starts Tues 16th /Weds 17th August – An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practice

Tues & Weds 20th/21st  September – Autumn equinox balancing & renewing meditation

Saturday September 24th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Saturday October  8th, 9.30-12noon –  Zen deep-dive mini-retreat

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreat

 

Integral Meditation Asia

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

Categories
creative imagery Energy Meditation Integral Meditation Life-fullness Meditation and Art meditation and creativity Meditation techniques Mindful Resilience

The spectrum of mindful freedom and limitation

“If I understand freedom of awareness then gives freedom of choice, then I understand that I myself and am the creative agent that lies between the freedom of my awareness, and the current limitation of my life”

Dear Integral Meditators,

One of the great pleasures of meditation is the discovery that, wherever you are and whatever else is going on in your life, by sitting in a state of relaxed awareness you can be free, absolutely free, even if it is only for a few  seconds. This weeks article explores how to enjoy your freedom creatively, even amidst the apparently ‘fixed’ limitations of your life….

In the spirit of  inspiration while working,

Toby

The spectrum of mindful freedom and limitation

The freedom and joy of awareness
One of the great pleasures of meditation is the discovery that, wherever you are and whatever else is going on in your life, by sitting in a state of relaxed awareness you can be free, absolutely free, even if it is only for ten seconds. Of course, when you build your competency, you can drop into this space of freedom for much longer than 10 seconds. It can be extended into minutes and even hours. In the longer term it leads to the realization that, on the level of awareness itself we are absolutely free, even (and especially) when we are surrounded by limitations in our life.

The freedom of choice
The freedom of awareness then gives rise to a second freedom, the knowledge and capability to choose our attitude to life, as per the famous Viktor Frankl quote:
“We who lived in concentration camps can remember the men who walked through the huts comforting others, giving away their last piece of bread. They may have been few in number, but they offer sufficient proof that everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.”
By developing stable freedom of awareness, we can then remain free, even under pressure, to choose our attitude to what is happening to and around us. By taking responsibility for our choices we then generate the power to create our experience, by choosing our attitude to what is, and proceeding from there.

The daily path of necessary and appropriate limitation
So of course, in daily life we operate within the context of limitation and non-freedom. By choosing one career I sacrifice many other career paths. By choosing a partner I forgoe an indefinite number of other possible relationships. I operate within a finite body that is ageing. Initially this can look almost antagonistic toward the freedom of awareness, but if we understand freedom of awareness then gives freedom of choice, then I understand that I myself and am the creative agent that lies between the freedom of my awareness, and the limitation of my life.

The birth of creativity between these two
We can then start to see ourselves as artists whose life is a creative act; Our inherent freedom of awareness dancing with the inherent limitation of our life. From these two we sculpt our own work of art; the limitation giving shape and form to the absolute freedom of awareness itself. Our lives are always a combination of different fortunes and misfortunes, sufferings and joys. Whatever that combination, if we are willing to experience the freedom of our awareness each day, and then own our choices, we can create our own work of art from whatever limitations we have to operate in.

Meditating on the freedom of awareness
You can begin practising the dance of freedom and limitation in your own life by:

  1. Sitting and acclimatizing to the freedom of awareness in meditation. As the quote from the Warriors Creed goes: “I have no freedom : I make awareness my freedom”.
  2. Build a healthy acceptance and if possible, appreciation of the limitations that exist in your life.
  3. With a sense of your freedom of your awareness, and reflecting on the power of your freedom to choose your attitude to a challenge in your life, ask yourself “What is the most creative use of my freedom to create something beautiful from my current limitation?”
© Toby Ouvry 2022, 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

Saturday September 24th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

In a sentence: Experience unique Qi gong and Taoist breathing techniques to improve your immune system, energy level, psychological wellness and enhance your meditation…read full details

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreatLearn how to practice the fundamentals of the most ancient meditation tradition on the planet in a clear, practical and concise manner, and understand its relevance and value to you and the challenges that you face in your life.

The workshop will give an overview and introduce some simple but profound shamanic practices on day one, with a deeper dive into Shamanic meditation practices on day two…read full details


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)

Starts Tues 16th /Weds 17th August – An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practice

Saturday September 24th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Saturday October  8th, 9.30-12noon –  Zen deep-dive mini-retreat

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreat

Integral Meditation Asia

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

Categories
Concentration Inner vision Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindful Confidence Mindful Self-Leadership Mindfulness Motivation and scope

Mindfulness for enhancing productivity & creativity in your work

“Don’t wait for inspiration. It comes while working.” – Henri Matisse

 

Dear Integral Meditators,

“Productivity” is a word that always needs to be held in context to do well in my opinion. In this weeks article I explore seven mindful positions to improve your work and creative output (for me work and creativity are very closely linked).
The subject of  this weeks Tuesday & Wednesday meditation class, will focus on a practical exploration of meditation and inner healing.  Feel free to join us either online or live!

Quick reminder of this coming Saturdays Full Moon Zen deep-dive mini-retreat, and heads up for Octobers  Shamanic meditation workshop retreat on the 22nd/23rd!

In the spirit of  inspiration while working,

Toby

Mindfulness for enhancing productivity & creativity in your work

As my own work continues to get busier with the business expanding, the combination of this and a relatively full family life and personal growth program means that being effective with my work time continues to be super important. Consequently, I’m aways looking to get batter at the basics in terms of how to be productive with the time that I have. Below are eight ‘mindful positions’ that I find continue to deliver value with regard to my work.
Applying this to yourself, you could think about them in terms of your paid work, but also and equally any type of work or creative activity that you want to do in your life, and make consistent progress with!

Practice 1 – Sitting with warmth, confidence and calm: whenever you begin a work session, just spend a few moments checking your body energy and posture. The more you can ‘sit well in the face of the next task’ the better you will tend to feel about doing it.

Practice 2 – Sitting with appreciation for what’s good at work right now: Good energy creates good energy. The more you can contextualize your present activity in terms of the other things that are currently good in your work, or other positive things that you have done, the easier it is to spring into action with enthusiasm!

Practice 3 – Going a little deeper into your intention for working: The clearer you can be about why you are doing what you are doing, and commit to the choice to work because of that, the stronger your motivation will be. The motivation could be financial, providing for family, or deeper in the sense of this being a part of your contribution to the evolution of the planet (in whatever way it may be). You need to know what your motivations are, and get them behind what you are doing.

Practice 4 – Acknowledging and accepting what you find difficult at work right now/ what are the obstacles to your productivity: Knowing and accepting what you find difficult in your work gives you the best chance of doing the work despite the challenges. Learn to carry your anxieties & apprehensions well.

Practice 5 – Identifying the most important tasks in the day/period ahead, developing focused intention: This is really a ‘bread and butter’ practice, set up clearly what you want to do, and stay with it! As your going thru your list of ‘to do’s’, your object of mindfulness in the moment is simply the task that you are on. Letting your attention rest on that means you can build some peace of mind as you are doing the tasks itself, rather than waiting until you have completed your tasks to do some mindful calming down…

Practice 6 – Imagining what it’s like when you have completed the work well – the ideal scene: If you imagine yourself at the end of your day having worked well and got what you wanted to do done, then you will notice how good it feels, and how charged with enthusiasm that image makes you feel. A short period of time focusing such a future scene can be a real catalyst for your present creative activity

Practice 7 – Sleep!: This one, like practice five is really something to keep tabs on all the time. Its 100% easier to work when you feel well rested. We can’t always feel well rested, and there are all sorts of obstacles that can get in the way, but to take responsibility for being as well rested as you can consistently will hugely improve your creative output.

So there are seven practices there, if you were to take one a day to focus on explicitly, you could go thru all of them in a week, and do four cycles over a month. Doing that would stimulate a lot of incremental improvements in your productivity, which is really what mindfulness is about; incremental improvement over time that is unstoppably consistent!

© Toby Ouvry 2022, 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

Saturday September 10th, 9.30-12noon – Zen deep-dive mini-retreat

Session overview: These 2.5hour Zen ‘mini-retreats’ are a chance to go into much deeper meditation states than you would be able to in your own personal daily practice, or even if you came to a one-hour class. Using sitting meditation methods in combination with breathing techniques and gentle stretching/mobility exercises Toby will guide you into deep meditative flow states that create the experience of a calm, unified, harmonized, resilient body, mind & heart…read full details

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreatLearn how to practice the fundamentals of the most ancient meditation tradition on the planet in a clear, practical and concise manner, and understand its relevance and value to you and the challenges that you face in your life.

The workshop will give an overview and introduce some simple but profound shamanic practices on day one, with a deeper dive into Shamanic meditation practices on day two…read full details

 


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)

Starts Tues 16th /Weds 17th August – An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practice

Saturday September 24th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Saturday September 10th, 9.30-12noon – Full Moon Zen deep-dive mini-retreat

Sat & Sun 22nd/23rd October – Shamanic meditation workshop retreat

 

Integral Meditation Asia

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