Category: Energy Meditation

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Energizing stillness – Regenerating within your energy body

“You could consider your energy body as being essentially the biological life-force that flows through and radiates from your physical body, but then includes the emotional, mental and consciousness dimensions within you”

Dear Integral Meditators, 

This weeks article looks at how to use meditation as a way of regenerating your energy pro-actively, with minimal effort! It part of an ongoing train of exploration in my own practice around how to build energy in meditation ergonomically and effectively. 

My monthly Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat on 25th February is now full, waiting list only. I have added an extra session on Sunday the 26th for those who may want to participate.

In the spirit of regeneration, 
 
Toby 

Energizing stillness – Regenerating within your energy body
 
The below meditation is a way to regenerate your energy more powerfully when you are feeling tired or low energy. It is designed to be low-intensity and relaxing, as well as ‘plugging you in’ to sources of energy that can start to percolate through your body and energy system as you relax. It’s based around principles of Qi gong (eastern) and Tree of Life (western) meditation practices that I have done for many years, but you don’t need to know anything about these practices the meditation. Once you are familiar with it, you can set it up at the beginning of your meditation session, and then go onto do your main meditation, whatever that is. If you do this then the energy flow will continue in the background as you do your meditation. The exercise can be done standing, sitting or lying down.
 
What is your energy body?
For the purposes of this meditation, consider your energy body as being essentially the biological life-force that flows through and radiates from your physical body, but then includes the emotional, mental and consciousness dimensions within you. It can be imagined simply as a body of light, same shape and size as your physical body, and occupying the same space. You can also imagine it as having an energy field around your body, like an egg or sphere of light. Beginning the meditation includes simply relaxing and gently sensing into your energy body, getting a feeling for it as you breathe.
 
Connecting your energy body to the Earth’s field
After centring in your basic light body, in your minds eye look down through the surface of the earth beneath you all the way down to the solar core of the planet.
Visualize beneath your body a ball of light about a meter in diameter. At the bottom of the ball see a line of light like a rope dropping down all the way into the centre of the planet.
From that line, energy from the Planetary being flows up and into the ball, filling it with Earth-light. Now imagine your body sinks down 3-5cms into the ball beneath you, so that the energy from the Earth starts to flow into your energy body from below. Just feel and allow that to happen without any special effort, this is a gentle, yin energy body exercise.
 
Connecting it to sky and stars
Imagine there is a ball of light about the size of a golf-ball, half way in, half way out of the crown of your head. Imagine it to be a little bit like an antenna. Be aware of the huge dome of sky and stars above and around you. Feel a gentle flow of subtle energy from the sky and stars descending and connecting to the crown of your head, from there gently flowing down into your energy body.
 
Practicing non-striving
Once you have set up the circuit then simply practice relaxing your body-mind as deeply as you can into a state of non-striving, do as little as possible and allow the energy from above and below to start to circulate gently through your energy body, organically and without forcing anything. Stay with this for as long as you have decided to meditate.
 
Everyday awareness
Once you are familiar with this meditation you can do it walking around or in the bus. You can even do it lying in bed at night whilst you wait to go to sleep. Without forcing anything, this practice connects you to the meta-energies of the Planetary being beneath and the sky and stars above, letting the flow of their energies enter, balance and exchange in a regenerative way with our own energy body.

 © Toby Ouvry 2023, 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


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 – Introduction to Integral Meditation & Mindfulness Practice – An eight-week course

Saturday & Sunday February 25/26th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Tues 21st & Weds 22nd March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Sat & Sunday 1st, 2nd April – Two day integral meditation retreat
 

Integral Meditation Asia

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

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Energy Meditation Life-fullness Meditation techniques Mindful Breathing Mindfulness Presence and being present

Breathing through your skin

“Once we have improved our breathing habits, we can use our breathing in a way called ‘still-point breathing to slow down both our mind and body, and move toward a state of meditative stillness”

Dear Integral Meditators,

I hope that those of you that are celebrating the Lunar New Year are having a great time!
This weeks article looks at three simple breathing methods to improve our overall habitual breathing, to use the breathing as a way of moving into stillness, and then finally how to access a special type of breathing called ‘pore breathing’.

If you enjoy the article then do consider joining us for the Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat this Saturday morning, 28th January, where we will be working with techniques just such as these. 

And final call for the Lunar New Year Meditation 2023: Developing your self-assurance & gracefulness in the year of the Water Rabbit this Tues & Weds evening, all welcome!

In the spirit of life & living, 

Toby 

Breathing through your skin

From bad breathing habits to good breathing habits
Many of us have bad breathing habits. If you do a little bit of superficial research on the web you can find basic information on this, some of the characteristics and consequences of this are:

  • We breathe shallowly and through the mouth, only using the middle and upper sections of our lungs, which keeps our center of gravity high in the body and reduces the amount of oxygen intake per breath
  • We neglect to use our lower lungs and diaphragm, which means we loose out on the massaging effect of the inhalation on the stomach and abdominal organs
  • The effect of the above two breathing habits is that we keep our body locked in the ‘fight or flight’, ‘sympathetic’ mode of our nervous system, making us often stressed and uptight by habit

So, the first move with our breathing is to work towards better breathing habits. Some characteristics of good breathing includes:

  • Breathe in through the nose, out through the mouth, or in thru the nose out through the nose
  • Regularly aim to breathe 5-10% deeper and longer, to 65-70% of your lung capacity
  • Start your inhalation by sending the air down to the bottom of your lungs, filling them from the bottom up. Notice movement of the belly when you do this.
  • Make the pace of the inhale and exhale smoothly and even

You can find my full article here on Basic deeper breathing – How to and the benefits.

Still point: From good breathing habits to meditative breathing
Once we have improved our breathing habits, we can use our breathing in a way called ‘still-point breathing to slow down both our mind and body, and move toward a state of meditative stillness. Here is a simple description of the technique:

  • As you follow your breathing, insert a short pause at the bottom of the exhalation before you start to inhale.
  • Within this pause, observe that there is a natural point of balance and stillness.
  • As you breathe, be aware of the point of balance and stillness within the pauses at the bottom of the breath. As you reach the bottom of the out-breath allow your mind to abide momentarily in stillness before you begin to inhale.
  • Stay with this pattern of breathing for a while. Gradually allow the sense stillness in your mind and body to grow deeper with each round of breathing.
  • You may find that your breathing starts to slow a little. Just let the pace of breathing follow its natural impulses, pausing only as long as is comfortable, without getting out of breath.

Pore breathing
At a certain point in the still point breathing, you will really start to notice the pace of your breathing slowing as the body moves deeper and deeper into relaxation. At this point you can then switch the emphasis from deeper and still point breathing to changing the physical breathing itself. You might find yourself taking only 3-4 breaths per minute, and those breaths are shallow and small. At this point your body will be starting to breathe through the pores of the skin quite naturally.
If you like you can enhance this process with a simple visualisation:

  • Feel and imagine all the pores of your skin to be open and respiring gently with your inbreath and outbreath
  • As you breathe in imagine the pores of the skin taking in fresh energy and oxygen from the surrounding air into your body
  • As you breathe out feel your body releasing stagnant energy, stress and toxins through the pores of the body, like steam or smoke

This process can be gentle and need not be forced to feel effective and refreshing.

A simple ten-minute practice
If you started with three minutes of basic deep breathing, then did another three minutes of still-point breathing, then three minute of pore breathing, with a minute or two at the end just to relax and enjoy the effects this is a nice, simple way to get started here.

Related reading: Breathing like a baby – Six breathing meditations

 © Toby Ouvry 2023, 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. Image of Mou’aputa mountain, Moorea (Tahiti) by Natalie Seisser.

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 10th, Weds 11th January – Introduction to Integral Meditation & Mindfulness Practice – An eight-week course

Tues 24th & Weds 25th January – Lunar New Year Meditation 2023: Developing your self-assurance & gracefulness in the year of the Water Rabbit

Saturday January 28th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Saturday 11th February, 9am-12.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership workshop
 

Integral Meditation Asia

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

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Energy Meditation Inner vision Integral Awareness Life-fullness Meditation and Psychology Meditation techniques mind body connection Mindful Breathing Presence and being present Uncategorized

Making it easier to focus deeply

“Our unresolved feelings and emotions in our body are like a spiky outer layer that repels our awareness, and prevents our mind form using the most obvious ‘landing place’ for attention to stabilize in the present. In this way we become alienated from our body and ‘locked out’ of stability in the present”

Dear Integral Meditators,

Why is it really so difficult for us to stabilize our focus? There are a number of reasons, but the article below outlines one and a method that we can use to make focusing much easier, quite quickly, with all the benefits that follow from it!

If you enjoy the article, then this weeks meditation classes on Tuesday & Wednesday will be focusing on it. You are welcome to join us, either live or online.

In the spirit of  warmth, 

Toby 

Life-fullness – The Integral Life-Coaching Program with Toby

Special offer until 21st January: 15% off all 3 or 6 month programs!

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…

Article: Making it easier to focus deeply

Sensory meditation, the gateway to stability
In general, the stable-est and easiest way to build basic mindful focus is to use your body and senses. Whenever your attention rests on your senses, by default your mind becomes less busy. This is because your body, breathing and senses are non-conceptual objects. They are always in the present moment and so, to the degree that we can get our attention on them we can become more naturally focused in the present.

The challenge with the body and senses as an object of meditation
So, in theory, simply focusing on your body and breathing should make it easy to become more present-focused quite rapidly. However, one reason that we find it quite (even very) difficult to focus on our body and breathing is because our body is where we store all our feelings and emotions on an energy level. If we have a lot of stress, conflicting emotion and tension in our body, then to become more present to our body means to become aware of all of these things. So, often unconsciously people avoid awareness of their body in order to avoid awareness of uncomfortable feelings. Our unresolved feelings and emotions in our body are like a spiky outer layer that repels our awareness, and prevents our mind form using the most obvious ‘landing place’ for attention to stabilize in the present. In this way we become alienated from our body and ‘locked out’ of stability in the present.

Committing to acceptance, warmth, friendliness
When we come to mindful awareness of the body then, we need to be ready to work with the feelings that we find in the body. The simplest way to do this is simply to commit to extending warmth and support to whatever feelings that we find in the body, even if they are uncomfortable. This way, rather than running away into our thoughts, we can relax into the body, even if some of the things that we find there are not always pleasant.

At home in the body, easy to focus
By extending warmth to the body and feelings in the body we can make it like a home; a place that we came back to and find rest and relief from the challenges of our daily life. Not only this, but we find that our mind becomes clearer and easier to focus, because it has a point of stability in the present. Overall, we start to feel stronger and clearer in the face of life and the things that it throws at us.  

Practical: Witnessing the body, like the sun
In meditation turn your attention specifically to the body in, let your attention rest upon and within your body like the sun shining its light. In this context the sun has two qualities:

  • It shines its light impartially and unconditionally
  • The light is warm

You can imagine this as if you were sitting outside with the sun shining down from outside you in the sky. Or, if you like you can imagine it sitting in your chest, shining light from within.
As you encounter your body with your sun like awareness, feel it melting away stress and uncomfortable feelings with its warmth. As you are doing this, some of the feelings will take a while, so don’t be in a hurry. Try and make your body a place that, even there are difficult feelings within it, you can come home to and be present in, finding stability, focus and warmth there.

Related reading: Witnessing like the sun
Your body of presence – Sitting sumo style

 © Toby Ouvry 2023, 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

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Integral Meditation Asia

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Cultivating your positive imperfectionist

“Even when inactive our positive imperfectionist is a benevolent and supportive feeling/atmosphere in our psyche, encouraging us to get stuck in to the activities that we feel motivated around and not to live in fear of trying”

Dear Integral Meditators,

This weeks article explores some ways to begin freeing yourself from the ‘negative perfectionist, with the help of a new friend, the ‘Positive Imperfectionist’. Quite a lot of my coaching work with people relates to this area. With your PI in place it becomes surprisingly possible to do difficult and very worthwhile things. I hope you enjoy it! If you do, then then this weeks Tuesday & Wednesday class will be focused on this subject. You are welcome to join us, live or online!

Next week sees the beginning of the final class series of the year: Tues /Weds 23/24th November – The Wisdom of Awakening Series: Meditations for bringing integration, depth & vividness to your life , do check it out!

In the spirit of positive-imperfectionism,

Toby

Cultivating your positive imperfectionist

The prevalence of negative perfectionism
If you have been around any kind of inner-development circles; meditation groups, psychotherapy, coaching etc, one of the phenomena that you may have come across will be the ‘negative perfectionist’. This is a part of many people’s psyche that is obsessed with doing things ‘correctly’ or flawlessly. This part of us is also very inclined to judge us quickly and harshly for any perceived failures flaws of mistakes that we make in our life. There are different forms of uncomfortable and sometimes excruciating psychological pain that it subjects us to as it points out the stupidity of our actions, the inappropriate things that we said, the things we could and should have done better. Even when inactive, it lives within our awareness as an ever-present threat, causing us to live in fear and discouraging us from doing things that be ‘risky’, might go wrong or otherwise expose our imperfection and how generally inadequate we are (!)

Some of the narratives of the negative perfectionist:

  • If you can’t do it right first time you may as well give up
  • You are your actions, if you mess one or more up, you are an idiot
  • People around you are judging you just as harshly as I (the negative perfectionist) am judging you, look how stupid you are making us look!
  • You are guilty until proven innocent, I’m expecting you to mess this up somehow
  • Why do you always find something for me to dislike about you
  • Don’t expose yourself to risk, better to hide than to fail
  • No matter what you achieve, it will never be enough for me
  • You are neither likable nor competent
  • You are isolated and alone

Do any of these sound familiar?

Your positive imperfectionist
For most people then it is well worth cultivating your positive imperfectionist. This is the inner voice within you that is ok with messy and imperfect. It encourages incremental improvement. It urges us to keep going even if we are not very good at something to begin with. It is forgiving and light, and quick to point out progress or improvement we make. It sees the value in failure, and sees mistakes as learning opportunities. Even when inactive it is a benevolent and supportive feeling/atmosphere in our psyche, encouraging us to get stuck in to the activities that we feel motivated around

Working on the narratives of the positive imperfectionist

  • If at first you don’t succeed, try again, having learned from the last attempt
  • You are not your actions, your fundamental value is secure
  • You have friends and encouragers around you, listen to them, feel supported
  • You are innocent until proven guilty! You are accountable for your actions, but don’t think failing sometimes makes you weak!
  • I believe in you
  • Keep trying, no risk no reward
  • You are already enough, try and see how much more you become
  • You are likeable
  • You are not alone

Any one of this last set of sentences can be an object of meditation. Internalizing them one by one will help you recognize and consolidate the voice of your positive imperfectionist. What are you waiting for?

Related articles: Mindful Optimism

​© 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

 

Starts Tues /Weds 23/24th November – The Wisdom of Awakening Series: Meditations for bringing integration, depth & vividness to your life

Dates and titles:
Tues 23/Weds24th November, Class 1 – Everyday depth: being in the world but not of the world
Tues 6/Weds 7th November, Class 2 – Going within: The cave of the heart
Tues 13/Weds 14th June, Class 3 – The experiential self: Meditation, vividness, charisma, ego
Read full details…

Saturday November 26th, 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


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 – An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practice

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

Starts Tues /Weds 23/24th November – The Wisdom of Awakening Series: Meditations for bringing integration, depth & vividness to your life

Saturday November 26th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

 

Integral Meditation Asia

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

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Energy Meditation Life-fullness Meditation techniques mind body connection Qi gong

Working mindfully with your stomach energy

Dear Integral Meditators,

Meditating with your internal organs is a tradition of mindfulness that comes primarily from Qi gong, however there is good reason for everyone to be interested in it as the benefits are so extensive both physically, psychologically and spiritually.
The article below explores some of the focus points and benefits of the practice, and how to start. Enjoy!
Beneath the article are all the events for November, starting with this week’s Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors, on Tuesday & Wednesday.

In the spirit of strength-in-your-centre,

Toby

Working mindfully with your stomach energy

Acknowledging & appreciating your stomach
Our body is working hard for us all the time, different organs doing different jobs. All of them depend upon the energy that our stomach and digestion make available to us by processing our food. Reflecting on this naturally brings us into a state of appreciation for our stomach, and the importance of it as a lynch pin that enables almost everything we do in our life. Like our other organs however, we often only notice our stomach when it stops working or becomes ill. If we start to acknowledge our stomach, extending some warmth and cherishing to it we discover that we can look after and build the strength of the stomach through mindfulness, thus avoiding it becoming imbalanced in the first place. Health is something that we can co- create with our organs, as they respond to our care and attention.

The importance of the location and psychological energy of your stomach
The anatomical location of our stomach is right in the literal centre of our torso. The way in which our stomach feels affects our overall sense of strength, out posture, our confidence. Quite often we store our stress and anxiety in our stomach, hence the expression “I have butterflies in my stomach” when nervous for example. If our stored stress and anxiety is sitting right in the centre of our being, this can be a substantial dis-advantage. Regularly checking in with the stomach can help us to take care of and release the anxiety, and replace it with balanced, confident energy. This in turn can affect all sorts of things:

  • Our physical posture
  • Our emotional range
  • Our comfort in our own skin
  • The way we think and relate to the world

Clearing out your stomach energetically
As well as extending appreciation to the stomach as described above, we can also work with it energetically. Here is an example:
Focusing on your stomach, imagine it surrounded by a bright yellow ball of light. As you breathe in imagine this ball becoming bright and powerful. As you breathe out, feel its energy cleansing your stomach, helping it to relax and release anxiety and other stored inbalanced energy. After you have done this for a while, then do the same breathing pattern, but imagining building the energy of confidence, self-trust and resilience in your stomach. This makes the centre of your torso feel strong and robust, so that your body and posture has a centre-point that it can rely on. Try this for a week for five minutes per day and notice for yourself the difference that starts to manifest within you.

Other area that benefit from working on your stomach
Work on your stomach also affects your pancreas, gall bladder and digestion as well, so any focus on the stomach also works implicitly on these particular organs.

Concluding thoughts
Mindfulness of the body is a foundational practice for many traditions of meditation. Working with particular organs specifically can make the practice both more varied and increase the range of benefits. Working with the stomach is one example of starting to access the potential of this type of work.

Related articles: Meditating with your internal organs
Lighting up your pathways – Helping your brain to help you

​© 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 1st & Weds 2nd November, 7.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Samhain (Aka All hallows eve, or Halloween) is the time in the northern hemisphere when we enter the darker months of the year & winter. Traditionally it is said to be the time when the veil between the world of the living and the inner world of our ancestors is said to be thinnest. Consequently, it is an ideal time for us to commune with our ancestors in meditation. In this meditation, we shall focus upon… 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)

Ongoing – An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practice

Tues 1st & Weds 2nd November, 7.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

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

Tues & Weds 25th/26th October, 7.30pm – Deepavali Meditation – Connecting to your inner light

Saturday November 26th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

 

Integral Meditation Asia

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

Categories
creative imagery Energy Meditation Life-fullness Meditation and Psychology Meditation techniques Presence and being present Qi gong

Lighting up your pathways – Helping your brain to help you

Dear Integral Meditors,

This article explores ways of being mindful to help develop an appreciation toward your brain. I hope you enjoy it. If you do them it will be a part of this Tuesday and Wednesdays’ meditation class, you’d be welcome to join us, live or online.

In the spirit of a bright brain,

Toby

 

 

 

Lighting up your pathways – Helping your brain to help you

This article explores ways of being mindful to help develop an appreciation toward your brain. My experience over the years is that you can significantly change the health of the different internal organs and zones of the body using meditation. Since your brain is such an important aspect of our body-complex, time spend in mindful appreciation of your brain is well spent.
Like other areas of out body, often we only notice our brain when it starts to go wrong or malfunction. It doesn’t take too much wisdom to see the benefit of not waiting to that point before we start to look after it!

Caring attention to your brain
You can start mindfulness of the brain simply by noticing it sitting there in your skull, and paying attention the feelings and sensations that you have in and around it. Any areas of tension or ‘brain-fog’ that you notice there you can gently encourage the brain to release. Awareness itself is a healer, and just this opening stage can be quite powerful if done with reasonable quality attention

Smiling to your body and brain
In the Qi gong tradition of meditation there is a practice called ‘smiling to the internal organs’ which is a form of health meditation. This can be easily applied to the brain as follows:
Step 1: Relax your facial muscles. Then raise the corners of your mouth a few millimetres, so the expression on your face is that of a gentle half smile. Notice the natural warmth of the energy that is generated from this.
Step2: Imagine the warm energy of the smile as a miniature sun that gathers in the space between your eyebrows, maybe about the size of a golf ball. Then imagine that mini-sun moving to different parts of the brain. Focus your smiling energy in each area for a short while seeing it radiate its healing and energizing there. For example, you could move it:

  • First to the prefrontal cortex at the front, just behind the forehead and temples
  • Secondly to the mid-brain or limbic-zone, responsible for much of our emotional and social processing
  • Finally to the back, the primal/reptilian zone of the brain and the brain stem where our fight or flight responses are located

Move the smiling energy back and forth into each area for a while, and then finish by relaxing your attention and letting your brain absorb the effect of this process.
As well as being good for your brain, you’ll also notice that this meditation has a soothing effect on your thoughts, making it quite easy to feel mentally calm.

Mindfulness and brain density
Evidence has shown that regular meditation increases the gray matter in the:

  • Insula – which is linked to interoception; self-awareness; empathy for emotions. (Holzel et al.,2008; Lazar et al., 2005)
  • Hippocampus – associated to visual-spatial memory; establishing context; inhibiting amygdala and cortisol. (Holzel et al.,2008; Luders et al., 2009*)
  • Prefrontal cortext (PFC) – related to executive functions and attention control. (Larzar et al., 2005; Luders et al., 2009*)
  • Regular meditation reduces: Cortisol thinning linked to aging in insula and PFC. (Lazar et al.,2005)

The experiments above were just measuring the effects of a very general mindfulness practice, nothing brain specific. The proposition would be that the meditation that I describe above would have a rather more explicit and positive effect on the brain than the one done in the research.
Actually, I find that doing the brain meditation itself and the good feelings that come from it is rather more motivating than research. But if it motivates you to get practising, then by all means use it to get up and running!

Related reading: Meditation Technique For Brain Relaxation, Non-Conceptuality and Falling Asleep at Night.
Access your brain’s ‘zero space’

​© 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

 

Tues & Weds 25th/26th October, 7.30pm – Deepavali Meditation – Connecting to your inner light

About the class: Deepavali is traditionally (amongst other things) the annual celebration in the Hindu Calendar of the triumph of the light ever the darkness, of good over evil. In this session we will be taking some time to connect to our own ‘inner light’ in meditation, as a way of conquering the ‘darkness’ of our own inner confusion and fear….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

 


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

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

Tues & Weds 25th/26th October, 7.30pm – Deepavali Meditation – Connecting to your inner light

Saturday October 29th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Tues 1st & Weds 2nd November, 7.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

 

Integral Meditation Asia

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

Categories
Concentration Energy Meditation Enlightened Flow Inner vision Life-fullness Meditation and Psychology Meditation techniques Mindful Resilience Mindful Self-Leadership Motivation and scope Presence and being present

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

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
Energy Meditation Inner vision Life-fullness Meditation techniques Motivation and scope Presence and being present

Meditation & inner healing

“Sometimes simply to sit with the intention to look within and heal can be a powerful practice in itself. The journey to wholeness begins with mindful orientation around this”

 

Dear Integral Meditators,

To be a meditator can be considered in a number of different ways, in my second article on the subject below we look at a meditator as someone committed to self-healing on a deeper level.

If you enjoy the article, the subject is covered in my latest class series, An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practice that starts on 16/17th August, and can be participated in live, online or using the recordings.

In the spirit of  healing,

Toby

Meditation & inner healing (What is a meditator? Article 2)

In my previous article I outlined two definitions of what it means to be a meditator:

  1. To be an Adventurer in consciousness
  2. A practitioner of the primary life-skills of awareness & attention

In this article I’m going to outline a another; a meditator as someone deeply committed to self-healing. I’ll outline a bit of what I mean by this, and then I’ll suggest come ways to start practicing.

Definition 3: Someone committed to self-healing – A meditator is someone who is committed to looking inward in order to see, take care of and heal the parts of themselves that are injured, wounded or broken and returning them to health. I’m talking primarily about the psychological parts of self here rather than physical self, although meditation can and does have a substantial effect on physical healing.
I’m suggest three practices for self-healing below. The practices can be done as sitting exercises, or taken as principles to be mindfully integrated into your overall approach to your life.

Practices for self-healing

1. Letting old wounds heal – If you keep picking at a scab on your knee, it will keep re-opening the wound, and prevent it from healing. It can be a great approach to inner healing just to acknowledge a particular wound (Eg: A bad relationship from the past that scarred us emotionally), and then leave it alone, let time pass and gently heal the damage that has been done, a little bit like vegetation and grass reclaims land that has been dug up or overused. ‘I choose to relax and let old wounds heal naturally, and in their own time’.

2. Revisiting difficult emotions therapeutically – This second practice involves deliberately invoking the memories and experiences of wounds and burdens, specifically in order to acknowledge, accept and then release them. Unlike the previous method here we are engaging the wound in order to use the knowing and experiencing of the wound as a healing agent. A key to understanding this technique is to know that awareness heals. By mindfully revisiting past blocks and breakages, we can begin a process of tangible movement towards wholeness.

3. Expanding beyond and transcending your wounds – In this section I’m just going to place a Jung quote that explains the principle very well. Essentially to expand and grow broader is, in many ways to heal:
“The greatest and most important problems of life are all in a certain sense insoluble…They can never be solved, but only outgrown. This outgrowing as I formerly called it, on further experience was seen to consist in a new level of consciousness. Some higher or wider interest arose in the person’s horizon, and through this widening of view, the insoluble problem lost its urgency. It was not solved logically on its own terms, but faded out when confronted with a new and stronger life-tendency.”

A final comment here, sometimes simply to sit with the intention to look within and heal can be a powerful practice in itself. The journey to wholeness begins with mindful orientation around this intention.

In case you missed my previous article: Adventuring with attention (What is a Meditator?)

© 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

Starts Tues 16th /Weds 17th August – An Adventure in Consciousness – The What, Why & How of integral & engaged meditation practiceOverview: Life is an adventure in the experience of being conscious. To meditate and to be a meditator is to engage in this experience full-bloodedly, with the intention to get the very most out of the opportunity that we have been given, both in terms of enjoyment, and in terms of our potential to achieve worthwhile goals that are congruent with our inner values. This is a dynamic meditation course that covers…read full details

Saturday August 13th, 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

 


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)

Saturday August 13th, 9.30-12noon – Zen deep-dive mini-retreat

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

Saturday August 27th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

 

Integral Meditation Asia

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

Categories
Awareness and insight Concentration creative imagery Energy Meditation Inner vision Meditation and Psychology Meditation techniques mind body connection Mindful Self-Leadership Mindfulness Presence and being present

The nuance of mindful goal vs process orientation

Dear Integral Meditators,

This weeks article focuses on how to increase the quality of your output by increasing the quality of your attention to process, there is a lot to gain from understanding the nuance of the technique!

New Meditation class series starting 14/15th June The Wisdom of Awakening series: Meditations for irreverent clarity & authentic vigilance.

And dates for all events in June are in the ‘Upcoming classes’ section below

In the spirit of process,

Toby

 

The nuance of mindful goal vs process orientation

How can proper mindful application to process improve your capability, confidence and efficiency? And how can you really pay attention to what you are doing, instead of thinking you are paying attention, when in fact you aren’t? This second part sounds funny I know, but you will see what I mean when we get into the examples, it’s a technical problem that means we are focusing, but we are focusing at the wrong point of our process, which sabotages its efficiency. With this in mind, let’s have a look at my two everyday examples of this:

Eyes on the type-pad, not the screen
I’m typing out this article on my phone, which has a very sensitive type pad. If I’m even slightly off it will use the letter next to the one that I mean, and therefore a typo. I can massively reduce my typos by watching the type pad as I type, rather than the letters appearing on the screen. It’s very tempting to watch the screen as I type, because I want to know that the words are coming out correctly. However, taking my eyes off each letter as I type (looking at the desired result), rather than trusting the process and keeping my eyes on my fingers creates a noticeably more error strewn result. So this is a simple example of how orienting more on process helps. Of course this doesn’t mean that I don’t look up and so check for errors occasionally, but at the moment I type my eyes are on the keys.

Watching the ball onto the strings
When I play squash, the first principle I always try and get going in my strokes is watching the ball onto the strings. This means that, at the point where my ball hits the strings of my racket, my head is still, eyes looking at the point of contact. This is real attention to process. A lot of people think they are doing that when in fact what they do is, a fraction of a second before hitting the ball they raise their head and look at the front wall, so they can see where the ball is going to go (the shift to result orientation). That means when the most important moment of the shot is immanent, they are looking in the wrong direction! So of course, that’s something we can be applying to many of our daily activities and interactions; We take our attention away at the crucial moment. We think the process is ‘done’ so we shift attention (often fractionally and without noticing) to the result, which leads to a decrease in quality of execution and often a ‘mistake’.

Conclusion: Finishing the process, then looking up!:
By ‘watching the ball onto the strings’ I can improve the basics of my squash game like length and height of shot by about 10-20% (sounds unbelievable? I know) so then if you were identifying the ‘critical moment of many other activities eg:

  • Listening and talking in a conversation
  • Meditating
  • Stepping as you walk
  • A daily work activity or leisure task
  • A piece of creative writing or art

How much could you improve on your execution by really paying attention in the right way? The nice thing about this is that, but paying attention to the process better, we get a better result.

Related article: The spectrum of mindful attention

Article & content © 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

Starts Tuesday /Wednesday 14/15th June – The Wisdom of Awakening series: Meditations for irreverent clarity & authentic vigilanceIn 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…. 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)

Ongoing – The Way of the Mindful Warrior – Meditating with the Warriors creed

Saturday 11th June, 9.30am-12noon – Zen meditation deep dive mini-retreat

Starts Tuesday /Wednesday 14/15th June – The Wisdom of Awakening series: Meditations for irreverent clarity & authentic vigilance

Tues & Weds 21/22nd June – Summer solstice balancing & renewing meditation

Saturday June 25th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

 

Integral Meditation Asia

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