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The basic meditation state, functional breathing & flow training page

Dear Integral Meditators,

Welcome to the basic meditative presence, breathing & flow training page. In it you will learn how to do this integral meditation combination effectively, & you can then use the meditation recordings & readings below to practice. Scroll down below to

  • Watch the video
  • Listen to the studio quality guided meditations. There is a 20minute & an 8 minute version
  • Read the related articles

Each of these practices are fundamental to good meditation technique. Once familiar with them, they will continue to help you in your other meditation practices almost continuously!

In the spirit of meditative presence,

Toby


Intro to the practices:

Guided meditations:

Listen to the Twenty minute meditative presence, breathing & flow meditation

Listen to the eight minute meditative presence, breathing & flow power meditation

Listen to the building strengths through mindful flow 10minute meditation

Original articles

Meditation – Not missing your life (Your basic meditation state or space)

The foundational pillars or ‘goal-posts’ of meditative presence

Using mindful flow to train in strengths-building

Functional breathing – four meditations

The Integral Meditation Training pages are a free resource, but if you feel you have benefitted, & would like to donate to the Integral Meditation training pages & project, you can do so via PayPal or if in Singapore you can do so directly by PayNow on +6596750279. Thanks!

​All content © Toby Ouvry 2024, you are welcome to use or share this page content, but please cite Toby as the source and include reference to his website www.tobyouvry.com


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Integral Meditation Asia

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

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Integral Meditation Integral meditation training pages Life-fullness meditation and creativity Meditation Recordings Meditation techniques Mindful Resilience Videos

Simple, aware, positive creative training page

Welcome to the simple, positive, creative & aware training page. In it you will learn how to practice this integral meditation combination effectively, & you can then use the meditation recordings & readings below to practice.

As I said in the original article on this meditation: “I outline four ways of paying attention that, if you get really good at will render you largely impervious to intimidation from any of the current challenges in your life.”

In the spirit of the journey,

Toby

Intro to the practice:

Listen to the Twenty minute Simple, positive, creative, aware meditation

Listen to the eight minute Simple, positive, creative, aware power meditation

Original article: Simple, or aware, or positive, or creative

The Integral Meditation Training pages are a free resource, but if you feel you have benefitted, & would like to donate to the Integral Meditation training pages & project, you can do so via PayPal or if in Singapore you can do so directly by PayNow on +6596750279. Thanks!

​All content © Toby Ouvry 2024, you are welcome to use or share this page content, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Follow Toby onLinkedInYouTubeInstagram

Integral Meditation Asia

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

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Energy Meditation Enlightened Flow Integral Awareness Integral Meditation Life-fullness Meditating on the Self meditation and creativity Meditation and Psychology Meditation Recordings mind body connection Mindful Confidence Mindful Resilience Mindful Self-Leadership Presence and being present Uncategorized

Overcoming passivity

 

“Part of the benefit of an engaged mindfulness practice is that, because we are more centered, we tend to feel less intimidated by our challenges, and by the anxiety that they stimulate within us.”

Dear Toby,
Mindfulness, well practiced should make us calmer, but not more passive. In the article below I explore a bit of the process whereby we can become more dynamically engaged in our life by being more mindful.
Quick practical note, the timings for the Psychic Self-Defence Masterclass and Mini-retreat have now been adjusted to be both on Saturday 27th March, from 10.30-12.30, and then 1.15-4.15.

In the spirit of pro-activity,

Toby

 

 


Overcoming passivity (Centered, responsive, creative)

Uncentered, anxious, passive
When we feel off balance mentally and emotionally, we naturally become more vulnerable to anxiety. When we are anxious, the tendency to avoid problems, challenges and stress instinctively causes us to avoid thinking about them, or to think fearfully. When we do this we become passive, non-creative and procrastinate. We then only act when we have to, as a reaction at the last minute, that we may not have thought through.

Part of the benefit of an engaged mindfulness practice is that, because we are more centered, we tend to feel less intimidated by our challenges, and by the anxiety that they stimulate within us. As a result, it is easier for us to turn toward our challenges, to face them directly, and respond consciously, creatively and dynamically to them. This in turn increases our sense of positive participation in and enjoyment of life. It becomes a playground for us to learn, develop and get stuck into, rather than a frightening, intimidating trap waiting to get us!

Centering yourself 
One simple way to mindfully center yourself is as follows:

  • Sitting of standing comfortably, locate the approximate center of your torso, somewhere between the heart and the solar plexus, mid-way between the front and back, left and right halves of the body. Don’t worry to much about exactness, just find the approximate literal physical center of your body.
  • As you breathe in, breathe your body energy into your center, feel your life-force and energy gathering there. As you breathe out, relax from this central point, feeling your life-force flowing from the centre of your body to the periphery.
  • Take a few breaths like this to physically, psychologically and energetically center. Relax into the solidity of this feeling

Turning and facing 
From this position of centre, being to mind a challenge that you are facing, one that might normally cause you to move into a state of avoidance, anxiety and passivity. Turn and face this issue, being mindful to stay centered, even as different emotions come up. Be curious, caring and courageous, what do you notice as you then amd face?

Responding pro-actively
Think to yourself ‘How can I engage in this challenge benevolently, creatively and pro-actively? What can I try? What can I offer?’
Your answers to these questions is your invitation to overcome your passivity, and get stuck in!

Watch Toby’s 45 Second mindfulness video  – Overcoming passivity:

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


In case you missed this article: Mindful Optimism

Finding optimism 
What is the state of optimism like? Here are a few characteristics that occur to me:

  • Joyful-ness, enthusiasm
  • A sense of being supported by tangible and intangible forces in the world
  • The feeling of a bright and possibly exciting future ahead
  • The reasonable expectation good things are going to happen to you, both now and in the future
  • An expansive, bright and comfortable feeling in the body, as if you belong in the world, and you can operate there with ease
  • Read full article  

Saturday 27th March, 10.30-12.30 & 2-5pm – Psychic & Psychological Self-defence Master class & retreatIn a sentence: Learn how you can effectively defend yourself from negative people, energies and places outside of yourself, as well as the fears and problematic emotions that you feel present within yourself using simple & specific mindfulness & meditation techniques.Overview:

  • How can I keep myself strong, directed & happy when other people around me are negative, unhappy or even consciously or unconsciously verbally/psychologically attacking me?
  • When I am under stress and can feel my own negativity, anxiety, depression, anger & so on surfacing, how can I defend myself effectively?

Read full details


Tues 23rd & Weds 24th March – Spring Equinox balancing and renewing meditationThe Spring Equinox in the northern hemisphere marks the mid-point between the cooler, darker seasons of the year and the lighter, warmer ones. The forces of day and night, light and dark are of equal strength. As such it represents time to emphasize balance and harmony, both in our life and meditation practice.It is also good time to attune the life-force in the earth and creative energies within ourselves. We will be taking the time to get in touch with the new ideas, energies and creativity within ourselves as they emerge like new plants and flowers in spring…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 for at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Starts Tuesday/Wednesday evening February 23rd/24th – Meditations for thriving and energy creation amidst Covid – A seven week course

Saturday 27th March, 10.30-12.30 & 2-5pm  – Psychic & Psychological Self-defence Master class & retreat

Tues 23rd & Weds 24th March – Spring Equinox balancing and renewing meditation

Tues 23rd & Weds 24th March – Full Moon Meditation & Manifestation Session


Integral Meditation Asia

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

Categories
Life-fullness meditation and creativity Meditation Recordings Meditation techniques mind body connection

Two meditation recordings (& all events for November)

Dear Integral Meditators,

This newsletter has two free meditations for you, the first is a 15min meditation to help deal with overwhelm and cognitive overload  called the unsharpened blade. The second is a meditation on how to unify your body-mind by imagining that you meet your already-integrated self.
I have placed the related articles below, enjoy listening!

Beneath the articles are details of all meditation classes, workshops and sessions for November, starting with this Saturday’s Full Moon Meditation & Manifestation Session.

In the spirit of restoring & integrating,

Toby


Not over-sharpening your blade (the three ‘uns’)

‘Keep sharpening your knife
and it will blunt.’ – Tao Te Ching chapter 9

The fear of being left out and left behind
It seems like there is a lot of pressure upon us these days not to ‘get left behind’ or ‘loose our edge’. In terms of work, in terms of parenting, in terms of our body, health and fitness, looks, education and being educated, pretty much everything. It’s all too easy to find ourself unconsciously running after goals in our life simply because of this fear, without even asking ourselves if it is really serving us to keep running in this way…read full article

Listen to meditation on the unsharpened blade


The First Task (and Achievement) of Meditation

The first task and result of a decent meditation practice is to create a unified body-mind. This means to become aware that our mind and body are in continuous relationship with each other. When we have a thought in our mind, this translates into a physical energy and posture in our body. For example when our body feels tired or refreshed this easily and often affects the dialog that we are having in our mind… read full article

Listen to meditation on imagining that you meet your already-integrated self


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 for at IMA in November:

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 31st October @ 7-8pm – Live & Online Monthly Full Moon Meditation & Manifestation Session

Tues 10th, Weds 11th November, 7.30-8.30pm – Deepavali Meditation – Connecting to your inner light

Saturday 14th November, 3-5pm – Mindfulness masterclass: Liberation & creativity through the observer self (Finding freedom in your roles)

Sunday 15th November, 6-7pm – New moon health visualization and envisioning sessions

Saturday 21st November 2.30-5.30pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Ongoing – The Men’s Group – The path of conscious manhood


Integral Meditation Asia

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

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Awareness and insight Integral Meditation Life-fullness Meditation and Psychology Meditation Recordings Mindful Resilience Mindful Self-Leadership Mindfulness One Minute Mindfulness Presence and being present

Optimizing your experiential learning – Article & video

What do I notice about this situation right now? Is a good question to ask yourself. It helps differentiate what’s actually going on from your mental projections. This then helps you to stay ‘reality oriented’, and build confidence in your capacity to deal with any presenting challenge.”

Dear Integral Meditators,

This weeks article looks at the relationship between mindfulness and learning in the moment. Its an area that I have found particularly useful over the years!

The High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing  is still on a 10% early bird price....

In the spirit of the journey,

Toby


Optimizing your experiential learning

One of the main aims of mindfulness is to optimize your capacity for learning in the moment by being more present. It aims to help you see more clearly what is happening right now, as opposed to what you think is happening.

What do you mean ‘what you think is happening’?
Normally when we experience something, we assume that our perception is accurate and related to what is actually happening. Actually, what’s happening and what we are experiencing are two different things. This is because our mind projects its idea of what is going on on top of the actual event. Three things are generally happening in any given situation:

  1. What is happening in the moment
  2. Our projection of what we think is happening based upon our past experience and ‘story’
  3. Our idea of what is happening based upon the ‘mental models‘ of reality that we have learned from our education, culture, society, religion and so on…

Good mindfulness practice aims to help us stay with position 1, what is happening in the moment, without confusing it with points 2&3. Positions 2&3 can help us, but only as secondary advisers.

An example; the crying baby
This example is current for me right now, having a three-month year old in the house! If you can understand it with this example, then you can apply it to your own circumstances. So, its 4am and I have a crying baby. Examined from position 1, I notice she is upset, possibly hungry. I notice I am tired, and so on. This source is literally what I experience in the moment
From position 2 my mind will be projecting images and emotions from the past, for example;

  • How much the baby has been crying in the recent past
  • My idea of what sort of parent I would like to be/think I should be
  • Ideas from my own experience of being parented as a child
  • My past experience of babies

From position 3, my mind will also be projecting ideas, for example:

  • Psychological models I may have learned at University
  • Religious worldviews I may have picked up at the church or mosque
  • Books I’ve read on parenting and baby care

As a mindfulness practitioner, I aim not to get lost in positions 2&3. I aim to be primarily focused on position 1, learning from what I am seeing and experiencing in the moment. Ideas I have from my past, or from learning models are helping me as a support, but are never leading the operation. They are secondary rather than primary.
Working like this I aim to try and solve the situation at hand, based on its own unique merits and circumstances, rather than confusing it with a mental projection of what I think is going on.

“What do I notice about this situation right now?”
…is a good question to ask yourself when you’re trying to learn and work experientially with a challenge. It helps differentiate what’s actually going on from your mental projections. This in turn helps you to stay solidly ‘reality oriented’, and build confidence in your capacity to be as adequate as possible to any presenting challenge!

 Watch Toby’s video on this Subject: 

Related article:  Mindfulness – Facilitating Your Own Experiential Learning

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com


Starting Monday September 14th – The Men’s Group – The path of conscious manhood

How can you move from coping to thriving in your life as a man?
Much is asked of men in their traditional roles as fathers and sons, partners and husbands, students and teachers, employees and employers. The men’s group is a professionally moderated and confidential forum for men. A forum is a safe place for exploring, learning and sharing the successful perspectives, skills, and strategies needed to address and manage the unique issues, problems, and triumphs in our community.

This is a six-session live weekly program starting Monday, September 14th, 7-8.30pm.
Full details


Sunday 13th September, 3.30-5pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever

This is a truly practical and super short (90min) workshop that teaches you:

  • What meditation is and how it works
  • How to start your own effective daily meditation practice with just a five minute a day commitment
  • Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.

Read full details


Starts September 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

EARLY BIRD OFFER: SIGN UP BEFORE SEPTEMBER 9th  AND GET 15% OFF!

The course can be participated in live or online.

In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice. Learn to:

  • Thrive rather than survive under pressure
  • Develop and sustain higher energy levels
  • Improve your learning mindset as you face the challenges of work and life

Is this course for me?

Do any of these scenarios sound familiar?

  • You head into work feeling stressed and sleep-deprived before your day has even begun.
  • Your need to make sharp, insightful decisions but you have trouble focusing.
  • You experience low energy and volatile emotions throughout the day.
  • You often sacrifice personal time for more time at work, and yet you never feel like you have enough time to complete your never-ending to-do list.
  • You don’t feel like the way you work is sustainable.

If you’re tired of feeling like you’re constantly forced to choose between work and your well-being, it’s time to restore balance to your life. Learn that the relationship between the two is not a zero-sum game; there exists an alternative that will boost your productivity without you relinquishing peace of mind or personal time….
Click here for 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


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


At a glance: All upcoming classes and workshops for 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)

Sunday 13th September, 3.30-5pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever

Starting Monday September 14th – The Men’s Group – The path of conscious manhood

Saturday 19th June, 3.30-5.30pm – Mindfulness masterclass: The Power of Presence – Dealing mindfully with anger and conflict in your relationships

Tuesday 22nd & Wednesday 23rd  September @ 7.30-8.30pm – Autumn equinox balancing & renewing meditation (Live & online)

Starts Sept 30th & October 3rd – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing


Integral Meditation Asia

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

Categories
Energy Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation Recordings Mindful Self-Leadership Motivation and scope

Mindful of emotions: 2 short videos (& Summer solstice medi this weekend)

“Relax into your stress, rather than contracting away from it” 

Dear Integral Meditators,

Below are two short videos (1 minute each) on how to use mindfulness to increase your emotional intelligence, enjoy!

A final reminder of this  Saturday’s online Emotional Intelligence Masterclass  in the afternoon, 3-5pm.
On Sunday 21st, 6-7pm there will be the annual Summer solstice balancing and renewing meditation, & before that  Qi gong workout.

In the spirit of feeling well,

Toby

In case you missed it, here is this weeks article on emotional intelligence!


Video 1: On mindfulness and emotional intelligence – 4 steps

 

Video 2: Relaxing into emotional stress and tension

 



Saturday 20th June, 3-5pm
 – Mindfulness for emotional intelligence masterclass

This masterclass will lead you on an experiential journey to:

  • Understand what feelings, moods and emotions are and how to build an effective relationship to them
  • How to consolidate and expand your existing emotional strengths
  • How to deal with difficult and challenging emotions, and even turn them to your advantage
  • How to increase the diversity/range of emotions that are available to you for enjoyment, pleasure and life-effectiveness!

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



Saturday 20th June, 10.30am-12noon
 – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

This is a truly practical and super short (90min) workshop that teaches you:

  • What meditation is and how it works
  • How to start your own effective daily meditation practice with just a five minute a day commitment
  • Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.

Read full details



Sunday 21st June, 6-7pm
 – Summer solstice balancing & renewing meditation (Livestream)

The Summer Solstice (Called by the Celts ‘Alban Hefin’, or ‘the Light of Summer’) is the high point of summer in the northern hemisphere, the point of the Suns maximum power in the year, & the longest day. It is a good time to attune the life-force in the earth & creative energies within ourselves. We will be taking the time to get in touch with our own inner power, solar confidence & expressive self.

Full details of session



Saturday 27th June, 2.30-5.30pm
 – Breathing meditation livestream masterclass

Learn a multi-faceted breathing meditation practice that helps you grow and learn in the face of life’s challenges, and connect you to deep inner stability.

Many mindfulness and meditation techniques use the breathing. However, with only superficial understanding meditation on the breathing can easily become stagnant, mechanical and, after a while boring! This masterclass teaches six complementary breathing techniques that will help you to…
Full details of session



Sunday June 21st & 28th, 5-5.50pm
 – Online Qi gong workout class

This is a Qi gong session that begins with movement, breathing and energy work to thoroughly energize and refresh your body, nervous system and energy meridians  and regenerate your physical, energetic, mental and spiritual being…read full details

 


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


All upcoming classes and workshops for at IMA:

Weekly 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)

Tuesday’s at 12.30-1.20 – Ongoing Tuesday Lunchtime meditation class @Space2B

Ongoing Sundays 6-6.50pm –  Qi gong energy body activation meditation (Livestream)

Saturday 20th June 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Saturday 20th June, 3-5pm – Mindfulness for emotional intelligence masterclass

Sunday 21st June, 6-7pm – Summer solstice balancing & renewing meditation (Livestream)

Saturday 27th June, 2.30-5.30pm – Breathing meditation livestream masterclass

Sunday June 21st, 28th – Qi gong workout class

Sunday 5th July, 6-7pm – Online Monthly Full Moon Meditation & Manifestation Session

Categories
creative imagery Integral Meditation Meditation Recordings Meditation techniques mind body connection Qi gong Stress Transformation

Qi gong energy medi recording (Plus Wabi-Sabi & Full moon meditations)

Qi gong meditation transforms the energies both of our physical body and consciousness, resulting in improved physical health, greater mental and emotional balance, and, for those that wish it, access to deeper levels of awareness and spiritual insight.

Dear Toby,

This weeks meditation recording is an 8 minute power meditation on the microcosmic orbit . It is the classic health and well-being meditation found within the Qi gong tradition, and we do an extended class of this type every Sunday at 6pm: Qi gong energy body activation meditation (Livestream).

Final call for this Saturdays – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop , and don’t forget that next weeks Tuesday & Wednesday classes are an early Online Full Moon Meditation & Manifestation Session!

In the spirit of energy & balance,

Toby


Article: Meditation on the Microcosmic Orbit
“The Qi gong meditation known ans the “Microcosmic Orbit transforms the energies both of our physical body and consciousness, resulting in improved physical health, greater mental and emotional balance, and, for those that wish it, access to deeper levels of awareness and spiritual insight.”
Read full article, or listen to the 8 minute power meditation on the microcosmic orbit


In case you missed it here is this weeks article: Wabi-Sabi mindfulness – Appreciating uncertainty and change 


Tues 2nd & Weds May 3rd, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

This meditation, done on or around the full moon capitalises on the heightened lunar energies at this time of the month to:

  • Bring energy and health to our physical body
  • Increase benevolent, life affirming emotions such as appreciation, joy and gratitude
  • Release patterns of energy, thinking and feeling that are no longer serving us
  • Focus on clarifying our intentions and manifesting our current life-goals

Read full details!


Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

  • Enhancing physical health and healing
  • Increased emotional wellbeing and mental balance
  • Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

Read full details


Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential.  Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi.
Full details of the workshop


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 

 


All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm –  Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Sat 23rd 6-7pm, Tues 26th 7.30-8.30pm, Weds 27th 7.30-8.3pm May  – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

Tues 2nd & Weds May 3rd, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Saturday 20th June 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever


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

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creative imagery Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation Recordings Meditation techniques mind body connection Mindful Resilience Mindfulness Presence and being present Primal Spirituality

Beginners mind recording (& New moon visualization sessions)

Dear Integral Meditators,

Here is a 20 minute beginners mind meditation that I recently recorded. Actually it is morel like a beginners body, mind and heart meditation. In it we use the image of a new moon, and a new-born baby as a way to re-invigorate ourselves with new life and new possibilities. Enjoy!

Its a great meditation to combine with the new moon cycle each month, and you can join me on Saturday, Tuesday and Wednesday to enjoy some New moon visualization and manifestation meditations around our health, career and relationships. they’re going to be both fun and powerful.

Other classes and sessions are below also!

You can also see below my article on how to combine our beginners mind with our experienced mind!

In the spirit of new beginnings,

Toby


Article: How to combine your beginners mind with your wise mind

“There is an art to combining your beginners and experienced mind that will enable you to be successful in your chosen endeavors, as well as derive more pleasure and enjoyment from them”…
Read full article


Sat 23rd 6-7pm, Tues 26th 7.30-8.30pm, Weds 27th 7.30-8.3pm May  – Monthly new moon, new beginnings visualization and envisioning sessions

These are meditation classes done monthly around the turn of the new moon that enable us to open to new beginnings, new possibilities and make a fresh start with regard to:

  • Our health
  • Our inner growth
  • Our relationships
  • And our life’s purpose and future goals

Read full details!


Sunday May 24th – Qi gong workout class

This is a Qi gong session that begins with movement, breathing and energy work to thoroughly energize and refresh your body, nervous system and energy meridians  and regenerate your physical, energetic, mental and spiritual being…read full details


Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

  • Enhancing physical health and healing
  • Increased emotional wellbeing and mental balance
  • Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

Read full details


Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential.  Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi.
Full details of the workshop


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 

 


All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm –  Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Sat 23rd 6-7pm, Tues 26th 7.30-8.30pm, Weds 27th 7.30-8.3pm May  – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop


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

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Meditation recording on Natural Happiness (and upcoming events with Toby)

Dear Integral Meditators,

Here is this weeks meditation recording: 8 minute power meditation on Natural Happiness You can read more about the practice in my article below!

The Tuesday and Wednesday evening online classes will be on the same subject; natural happiness.

This Saturday (tomorrow) 16th May I’ll be facilitating a spacial two hour Mindful Envisioning – A meditation, visualization & imagining masterclass, as well as the monthly Beginners meditation workshop. All are welcome!

And do check out the Sunday Qi gong light body activation mediation, as well as the upcoming New moon visualization sessions beginning on 23rd May!

In the spirit of mindful imagining,

Toby


Article: Natural Happiness

In meditation, one of the things we are aiming to develop the ability to do is to move our body-mind into a state of open relaxation that feels so good that, even if we had many reasons in the day to not be happy we would still naturally feel connected to happiness anyway.
Read full article…


Saturday 16th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass

A picture speaks a thousand words! Learn how to build powerful meditation states through your imagination and visualization that can be put to many practical uses…
Read more about the workshop


Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

  • Enhancing physical health and healing
  • Increased emotional wellbeing and mental balance
  • Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

Sat 23rd 6-7pm, Tues 26th 7.30-8.30pm, Weds 27th 7.30-8.3pm May  – Monthly new moon, new beginnings visualization and envisioning sessions

These are meditation classes done monthly around the turn of the new moon that enable us to open to new beginnings, new possibilities and make a fresh start with regard to:

  • Our health
  • Our inner growth
  • Our relationships
  • And our life’s purpose and future goals

Read full details!


Saturday 16th May 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever This is a truly practical and super short (90min) workshop that teaches you:

  • What meditation is and how it works
  • How to start your own effective daily meditation practice with just a five minute a day commitment
  • Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.

Read full details


Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential.  Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi.
Full details of the workshop


Online Integral Meditation & Mindfulness classesBuild focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 


All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm –  Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Thursday 7th May, 6.30-7.30pm – Online Wesak Meditation on Compassion

Saturday 16th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass

Saturday 16th May 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Sat 23rd 6-7pm, Tues 26th 7.30-8.30pm, Weds 27th 7.30-8.3pm May  – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop


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

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On mindful visualization & envisioning (And tree meditation recording)

Dear Integral Mediators,

Wishing you a happy and fulfilling Wesak day! If you read this in time you are welcome to join us for the Online Wesak Meditation on Compassion tonight at 6.30pm Singapore time.

This week’s newsletter features an 8 minute Tree visualization & envisioning form you can just click the link to listen!
We will be exploring this visualization in some depth at this Sunday’s Qi gong energy body activation meditation (Livestream).

The article below is on the importance of visualizing and envisioning well and how to get started. If you enjoy it, then there are two events you can attend relating to it: Saturday 16th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass and the Monthly new moon, new beginnings visualization and envisioning sessions later in the month.

In the spirit of mindful envisioning,

Toby


On mindful visualization & envisioning (And tree visualization & envisioning form)

Visualization is the capacity to create and build clear images in your mind. It’s an important aspect of many meditation practices. For some people it is a more visual process, but for others it can be more about feeling, hearing or even smelling the object that is being visualized.
Envisioning is the capacity to use visualized images in the mind in order to connect to existing subtle energies and forces on the emotional, mental or spiritual level. For example, if you visualize the moon, and imagine it connecting to the energy of the actual moon, then the image will act as a ‘conduit’ or conductor of the lunar energy to you. You can basically use images to connect energetically to anything that you want in the world!

You are doing both all the time
If you look at your mind during the day, you will quickly start to notice that it is actually visualizing and envisioning things all the time. Your imaginative process can produce heaven or hell, it can create a good mood within you or it can make you deeply unhappy.
Conscious use of your imagination (that is to say your process of visualization and envisioning) is a super-power. By choosing to take control of the images that your mind produces, you can learn to influence your health, psychological wellbeing, your future, your relationships. You can use images to connect to energies within ourself and our environment that support, empower and invigorate us.

Combining visualization & envisioning an example: Tree envisioning form

Stage 1: Take a tree that you know, perhaps that is nearby your house or apartment. If you can, take a bit of time to study it physically by going to see it, even take a picture of it for reference.
Stage 2, visualization: Then, sit down and try to picture that tree clearly in your minds eye. By seeing it, sensing it, smelling it, try and build a clear image of it in your mind, and hold that image using gentle focus. Spend a few minutes jut focusing on building your visualization skill.
Stage 3, envisioning: Be aware of the sky and stars above the tree, and the living earth beneath it. Imagine the tree drawing down light and energy from the sky and stars above, and up from the earth below. See this energy as a light rising and descending into the tree, filling it with power, health and energy. Next, imagine yourself AS the tree, with the sky and earth above and below you. Feel the drawing down and rising of the energy through your branches and roots, rising up into your trunk. Notice any energy flow that you experience in your actual physical body as you are sitting, up through your feet, and down from above. Allow it to gently balance, harmonize and energise your body, mind and heart. Conclude when you are ready.

Listen to the recording of this here: 8 minute Tree visualization & envisioning form

Closing thoughts
This is an exercise that you can use to practice your visualization skills, the image of the tree. It then combines it with your envisioning skills, using the image of the tree to connect to the living energy of sky, stars and earth, as well as the tree itself. It’s a visualization form that I have practised versions of in my Qi gong meditations over the years, as well as in various western traditions I have been involved with (Druidic, Tree of Life etc…).
If you understand the basic principles of visualization and envisioning, you can use them to create your own meditations to connect you to qualities and energies that you want to build in your life!


Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

  • Enhancing physical health and healing
  • Increased emotional wellbeing and mental balance
  • Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

 


Re-starts Sunday 10th May – Qi gong workout class

This is a Qi gong session that begins with movement, breathing and energy work to thoroughly energize and refresh your body, nervous system and energy meridians  and regenerate your physical, energetic, mental and spiritual being.


Saturday 16th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass

A picture speaks a thousand words! Learn how to build powerful meditation states through your imagination and visualization that can be put to many practical uses…
Read more about the workshop


Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential.  Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi.
Full details of the workshop


Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

 

 


All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm –  Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Thursday 7th May, 6.30-7.30pm – Online Wesak Meditation on Compassion

Saturday 16th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass

Saturday 16th May 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Sat 23rd 6-7pm, Tues 26th 7.30-8.30pm, Weds 27th 7.30-8.3pm May  – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31st May, 2-5.30pm  – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop


Integral Meditation Asia

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