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Awareness and insight

What happens when you take a mindful pause?

Dear Integral Meditators, Where are the places in your day where you could start taking a mindful pause, and what might the results and benefits be? The article below offers a practical reflection on this… For those in Singapore, this Tuesday & Wednesday‘s class will be on the Four ‘lessnesses’ of enlightenment, which should be fun. Also, heads up […]

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Mindfully balancing positive thinking with healthy realism (Steering clear of cynicism and the Pollyanna complex)

Dear Integral Meditation Asia, Is it possible to balance positive thinking with healthy, critical realism? The article below explores some mindful pointers for doing both, together in a mutually supporting manner. The class schedule for June is out, see the schedule below the article. It includes Practical meditations for spiritual awakening , an Integral meditation & mindful walking retreat […]

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How much effort do I need? – Mindful ergonomics

Dear Integral Meditators, Coping with stress, fatigue, getting what we need to do done is a challenge for all of us. One of the ways in which mindfulness can really help us in this regard is by encouraging us to put only as much effort as we need into a task in order to get […]

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Meditation – Life as a positive mindfulness game

Dear Integral meditators, What if meditation was not something so much that you sit down and ‘do’each day as a way of paying attention to your world? The article below looks at this idea in a practical way. Wishing you all a blessed Wesak day and full moon in Scorpio! Toby PS: For those in […]

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Bare attention – developing your inner ‘bird-watcher’

Dear Integral Meditators, Some meditation and mindfulness practices get more complex as we become better at them. Others stay simple, but continue to grow in depth. The practice of bare attention explained below is an example of the latter, a simple practice that stays simple, but grows in depth. In the spirit of mindful observation, […]

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Technology & why mindfulness is now a necessary skill

Dear Integral Meditators, You may have noticed that mindfulness has really caught the public eye over the last few years. One reason for this is that it really is custom-made to help us negotiate the demands of the technological age in a healthier manner. The article below considers why. Beneath the article to will see […]

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On boredom, creativity & ‘mindful fishing’

Dear Integral Meditators, How can being mindful of our boredom make us more creative and enhance the quality of our life? The article below considers the answer to this question in a practical way. In the spirit of ‘mindful fishing’, Toby PS: New schedule of live classes and workshops is out, check out the list below […]

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Breaking the cycle of negative stress with compassion

Dear Integral Meditators, What is the relationship between your stress and your compassion? If you brought a bit more mindful compassion to bear upon your stress, what might change? The article below explores these questions. Enjoy! In the spirit of compassion, Toby PS: If you are in Singapore we shall be doing a class on […]

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The spectrum of mindful attention

Dear Integral Meditators, Not all mindful states require the same level or type of focus. If you understand how you can vary the intensity of your mindful state, you can be more effective in applying it to your daily life. The article below explores how… In the spirit of mindful focus, Toby The spectrum of […]

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Two meditation gateways

Dear Integral Meditators, Wishing all in the norther hemisphere a very happy winter solstice, and those in the southern hemisphere a happy summer solstice! As we sit in the middle space between the solstice and Christmas, you might enjoy exploring the two ‘meditation gateways’ that I describe below. In the spirit of inner doorways, Toby […]

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