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mind body connection

Breathing from your belly, ducking under your thoughts

Dear Integral Meditators, Effective meditation can often be based around a simple technique. In the article below I describe one practice that has delivered enduring value for me over the days, months and years. Enjoy trying it out! For those in Singapore, a heads up for the Integral meditation & mindful walking deep dive half day retreat on […]

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Meditation as an act of being rather than doing

Dear Integral Meditators, How can meditation help us improve the quality of our life? The article below explores this topic in a practical way. In the spirit of being, Toby PS: For those in Singapore, reminder that tonight (Tuesday) & also Wednesday evening there is are meditation classes on Creating inner space & insight through witnessing, click […]

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Mindfulness, beauty & slowing the effects of ageing

Dear Integral Meditators, Youthfulness and ‘staying young’ is something that a lot of people are concerned with for many different reasons. The article below explains how mindfulness can help us age slower, more gently and more gracefully. In the spirit of beauty, Toby PS: If you are in Singapore and want to practice some mindfulness due […]

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Finding inner strength through softness

Dear Integral Meditators, I’ve had a couple of conversations this week with friends and clients about how much effort it is to meditate and still the mind. The article below explores how to work on stilling the mind with as little effort as possible, using the softness of the body. In the spirit of softness, […]

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Two meditation gateways

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

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Body-heart-mind scanning

Dear Integral Meditators, Is it possible to release physical, emotional and mental stress in a single practice? This weeks article is principally a description of a meditation technique for doing just that, and implicitly building a stronger, more resilient body-mind connection within yourself. Until the 26th I-awake technologies has a 50% sale on all their meditation […]

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Practical Rapture (On rapture, beauty and mindfulness)

Dear Toby, Rapture is a state of mind and body that we all experience sometimes, the article below explores how we can build our experience of it through mindfulness, and then start putting it to use… In the spirit of rapture, Toby Practical Rapture (On rapture, beauty and mindfulness) Rapture –  a state or emotion of […]

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Moving From Anxiety to Excitement

Dear Integral Meditators, What would happen if you could respond to the uncertainty and absence of control that you sometimes have in your life with excitement rather than anxiety? The article below explores how you can mindfully start going about doing this… Yours in the spirit of opening to excitement, Toby Moving From Anxiety to […]

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The Way to Deal With Feelings is to Feel

Dear Integral Meditators, Our relationship to our feelings is one of the dominant factors that determines our quality of life. The article below offers a few mindful pointers for how we can develop a good long term relationship to the way we feel, even in the face challenging and difficult emotions. Yours in the spirit […]

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Locating Your Deep Centre

Dear Integral Meditators, If you are in the centre of the energy of your life, then you are general going to be and feel in control. If you are on the edge of the energy in your life, being pushed around and buffeted by its currents, then things can really feel like a struggle. This […]

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