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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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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 readingWitnessing 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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Essential happiness – Accepting & receiving

“To breathe and know you are alive is a form of inner richness that is like a stream or river; you can just tune into the flow of it and immerse yourself, breath by breath”

Dear Integral Meditators,

For those of you celebrating it a beautiful Christmas. This weeks article & meditation is a nice way to relax into the year end space and enjoy what is present there for you to enjoy!

In the spirit of  accepting & receiving,

Toby


Essential happiness – Accepting & receiving

I titled an article earlier this year ‘happiness as acceptance’. In it I proposed that a lot of ‘being happy’ is not so much an act of explicit creating new things to be happy about in your life. Rather it is about the acknowledgment and acceptance of the things that are already there in your life that can act as a cause of happiness/wellbeing/contentment/richness. In this sense then happiness is an act of opening to and receiving; letting the good things in our life really ‘land’ in our direct experience. For example, today:

  • To have the leisure to write on the morning of Christmas eve
  • To have slept and dreamed well
  • I am in the presence of family
  • I have had a successful business year (by and large) in 2022
  • I have many stimulating ideas for adventures in 2023

These are all things that are right here that, in order to receive good energy from I just need to recognise and open to, to accept. If I can do this then I immediately connect to a source and a sense of wellbeing in a simple, non-complex and visceral way.

Why do we resist?

Its an interesting question to ask ourselves why exactly do we withhold from accepting the happiness that is ours for the taking? I suspect each one of us might have slightly different reasons for doing so according to our different histories. The main thing however is to start to see what is there. If we can do this then we can begin to open gradually to receive the richness that is, quite simply ours for the taking.

Essential happiness

Meditatively-speaking we can start to go beyond ‘reasons to be happy’ by understanding that there is a direct form of happiness that comes from being connected to life-in-the-moment. If as I breathe in, I can open to and receive the essential aliveness of myself, relaxing into that as I breathe out, I can connect myself to something non-verbal and experiential that you could call ‘experiential’ or existential happiness. To breathe and know you are alive is a form of inner richness that is like a stream or river; you can just tune into the flow of it and immerse yourself, breath by breath.

As a meditation you can do this in two stages if you like:

  1. Look for reasons that, if you recognize, acknowledge and receive them give rise to a feeling of happiness, as in the first paragraph above. Breathe and open to these for a while
  2. Then move on to working with receiving your aliveness as you breathe in, relaxing into it as you breathe out. Practice tuning into and immersing yourself in the essential happiness of bring alive and connected to life

With this meditation there need be very little striving, its 85% opening to and receiving and letting that be enough!

Related readingNatural happiness

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

Integral Meditation Practice (IMP) is a different kind of mind-body training, that aims to provide optimal inner peace, centeredness, energy and insight for the contemporary meditation practitioner. It combines eastern and western forms of practice, as well as ancient and modern ones into a series of integrative practices. The practices enable the meditator to remain resilient, energized and creative in the face of the multi-faceted challenges of modern life. These eight classes give an introduction to IMP, in a simple, accessible manner…see full details


Tues 3rd & Weds 4th January, 7.30-8.30pm – 2023 ‘Beginners mind’ meditation

This meditation session is focused upon setting up the 2022 new year energies in a way that invites the best possible experience moving forward. We will be:

  • Releasing and letting go of energies, events and experiences from the past year that may hold us back from moving into our full potential
  • Developing a flexible, soft, ‘beginners mind’, renewed and ready to be ‘born again’ with energy and enthusiasm in 2022

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)

Wednesday Dec 21st, 7.30-8.30pm – Free Winter solstice balancing & renewing meditation (Online only)

Tues 3rd & Weds 4th January, 7.30-8.30pm – 2023 New year ‘Beginners mind’ meditation

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

Saturday January 28th, 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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Trees, birds & Octopuses – Achieving harmony by letting be

“If you imagine your body and breathing in the present moment are like a beautiful, strong tree. You could then think about the thoughts and distractions in your mind as like birds coming and going from your branches”

Dear Integral Meditators,

This article is a short reflection on the pre-conception that you have to let go of thoughts to be in harmony and balance during your meditation. If you enjoy the article then  do consider joining us live or online for the this weeks The Wisdom of Awakening Series: Meditations for bringing integration, depth & vividness to your life, on Tuesday or Wednesday. The theme of the session will be on the experiential-self and mindful charisma.

Reminder of this Saturday morning’s  Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat where amongst other things boosting your liver and bone qi, as well as your energy of acceptance and equanimity

In the spirit of  harmony,

Toby

 


 

Trees, birds & Octopuses – Achieving harmony by letting be

You don’t have to clear your mind to be in meditation

This article is a short reflection on the pre-conception that you have to let go of thoughts to be in harmony and balance during your meditation. If you think about meditation as being the space between being lost in thought and being asleep, then you can see that it is possible to be in the presence of thoughts, but not lost in them, and thereby be in a state of meditation.

In order to not get lost in thoughts that come up inside, or distractions that come from outside, we simply need to let them be, to accept them as they are without indulging in them or trying too hard to get rid of them.

Birds in the garden

If you think about your field of awareness as a garden, and let’s say you are sitting on a bench there. There are birds coming and going as you sit and watch, and you just let them do that. This is like the thoughts and feelings that come and go in your mind in meditation; simply sit on the bench and let them come and go like birds.

Be the tree, let the birds come and go

A variation on the above image, if you imagine your body and breathing in the present moment are like a beautiful, strong tree. You could then think about the thoughts and distractions in your mind as like birds coming and going from your branches. Here you focus on being the tree and branches, not the birds. You simply let the birds be, and by doing so you allow your body, mind and heart to harmonize in meditation without any special effort to clear your mind. Your mind may clear as a result of this exercise, but you don’t need it to in order to experience a sense of harmony.

Be the octopus, your legs moving around your centre

If you watch an octopus moving across the ocean floor, you will see it moves gracefully around the body, which is at the centre of the movement. Its eight legs can be doing quite complicated things and going in different directions, but they all move around the central hub of the body. I find this quite a useful ‘active meditation’ image for remaining in harmony whilst busy in daily life. As you physically move, speak, think and interact in the world, you are trying to keep your basic sense of centre in the present moment, like an octopus moving across the ocean floor. You can be busy and doing a lot of things, but it all flows around a centre, and so there is a sense of harmony amidst the busyness and chaos.

So, there you go, in meditation let be and move into harmony by being the tree and not the birds, and in daily life make like an octopus!

Related article: Cloud-watching: Primarily present, secondarily thinking

 

© 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

Overview: The Wisdom of Awakening series 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


 

Saturday December 17th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Experience unique Qi gong and Taoist breathing techniques to improve your immune system, energy level, psychological wellness and enhance your meditation.

In this mini-retreat and clinic: Toby will lead a series of practices over two hours.

  • The first hour will focus on yang/dynamic movement and breathing forms for creating energy and removing blockages.
  • The second hour focuses more upon gentler, yin forms designed to increase harmony in the body-mind, stimulating physical recovery and inner peace

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

Saturday December 17th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Wednesday Dec 21st, 7.30-8.30pm – Free Winter solstice balancing & renewing meditation (Online only)


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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 articlesMindful 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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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 articlesMeditating 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
A Mind of Ease Awareness and insight creative imagery Integral Awareness Integral Meditation Life-fullness Meditation techniques mind body connection Presence and being present

Three Simple Creative Awareness Forms

“One of the things that we learn when we take up meditation is to appreciate how pleasurable the simple act of awareness can be”

Dear Integral Meditators,

This article explores three ways of stimulating your capacity for meditative awareness. They are practices in themselves, or they can be practiced together in combination.
If you enjoy them, the practices will be a part of this Tuesday and Wednesdays’ meditation class, you’d be welcome to join us, live or online.

Final call for this weekend’s Shamanic meditation workshop!

In the spirit of the pleasure of awareness,

Toby

 


 

Three Simple Creative Awareness Forms

Here are three simple meditation forms that you can do anytime, either as a short 1-5 minute practice in a spare moment, or as a longer meditations when you have more time.

1. Developing appreciation of simple awareness.
One of the things that we learn to appreciate when we take up meditation is to appreciate how pleasurable the simple act of awareness can be.
Take a minute now and just allow your mind to rest on an object. It could be the sounds as they come and go in the moment, or the play of the light across the landscape or cityscape as you look out of the window. Just allow your awareness to rest on that single area for as long as you want. As you do so, feel your mind and body moving into a state of rest and regeneration. Feel how pleasant the simple experience of relaxed, open awareness is.

2. Observing yourself in the third person
We habitually view our daily life and the events that happen in it in a first person, subjective manner. This awareness exercise offers another perspective on our life that we can work on integrating.
Sitting down, imagine that, rather than seeing life through the eyes of your physical body, imagine that you are outside your body, maybe two or three meters away observing yourself. Recall the events of the last 24 hours, and mentally see yourself engaging in your activities. As you observe yourself, you may find that feelings and emotions come up. If so, that is fine, just allow them to. The thing that you want to try and avoid as you are watching yourself is to start analyzing it or making judgements about what you are seeing. Simply be an objective observer and try and experience as fully as possible what it is like to be free from an obsessive first person experience of your life.

3. Finding your inner light by relaxing into the darkness of your mind.
Relax your mind as much as possible, as if you are falling asleep. Allow your awareness to be enveloped by the deep, silky darkness that is normally experienced as you start to drift into unconscious slumber. The key here is to ALMOST fall asleep, but NOT to actually fall asleep! Keep a part of your mind alert and awake as the main part of your mind and body relaxes deeply.
Think of the darkness that you experience as you are relaxing in this way as being like the darkness that a baby experiences in the mother’s womb, or like the darkness of deep night when we are all asleep. Rest in this darkness as fully as you can without losing that small element of aawakeness!
After a while imagine that you sense within the darkness a point of light. A little bit like the first rays of sun as it is still beneath the horizon at dawn. Focus on this point of light and allow it to become gradually stronger and more pervasive, like the rays of the sun spilling across the horizon as it rises. Gradually, without trying too hard, let the inner light within your mind begin to fill the darkness until your mind feels bright and radiant like a morning sun.
The key with this exercise is to relax as fully into the darkness before you attempt to find the light, and not to try too hard to find the light. If you relax deeply into the darkness, the light will actually start to emerge in its own time. However, you can stimulate it a little bit by imagining the point of light emerging from the darkness as described above.

© 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)

Ongoing – 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
Integral Awareness Integral Meditation Life-fullness Meditation and Psychology Meditation techniques mind body connection Mindful Resilience Presence and being present

Why am I doing this? Mindfully self-regulating your energy

“Mindful self-regulation. When you are about to engage in an activity or a meditation, it’s good to be clear about which mode you are going to be in, and what the objective is. Are you trying to achieve something but expend energy, or trying to restore energy, or something that is a bit of both?”

Dear Integral Meditators,

Too much output of energy without enough input leads to a burnout. This weeks article explores how to start regulating your energy levels and manage them better by being more mindful.
The subject of the article is also the subject of  this weeks Tuesday & Wednesday meditation class, if you enjoy the article, then do feel free to join us either online or live!

In the spirit of  self-regulation,

Toby

 


Why am I doing this? Mindfully self-regulating your energy

There are three types of activity essentially:

  1. Energy expending – Where you are doing an activity that involves expending energy in order to achieve something
  2. Restorative – When you are doing something relaxing in order to regenerate and build your energy
  3. Net neutral – When you are doing something that is both taking a moderate amount of effort, but also giving back some energy to you in some way, so maybe you might say it is a ‘net neutral’ activity

In any given day, you want to be monitoring these so that, overall you are doing enough restorative activities to not run out of energy. Too many days (running into weeks, months and years) of energy expending without recharging essentially leads to burnout.
This is also true for your meditation

  • You can do meditations that involve visualization, emotion and thought that are actually quite hard work, but that lead to an achievement or capability. This type of meditation takes effort and energy
  • There are some meditations that are relaxing, but require some focus and work
  • There are others that really emphasize relaxation, regeneration and minimum effort/energy expenditure and creating energy for recovery

So, when you are about to engage in an activity, or a meditation, it’s good to be clear about which mode you are going to be in, and what the objective is, are you trying to achieve something but expend energy, or trying to restore energy, or something that is a bit of both?

To conclude, here are three sample meditation techniques. The first is a net neutral one, the second energy expending, the third restorative. If you were feeling you had energy on any given day, you could do mainly one and two. But if you were feeling really exhausted at the end of a hard day, you could do mainly or exclusively the last (links to further details of each technique are included).

  • Free form breathing
  • Visualizing yourself as an adventurer in life
  • Relaxing into safety & brain relaxation

Free form breathing means to just allow your body to breathe as it wants to breathe in order to release stress and move towards balance. All you need to do is allow your body to do what it needs to do, and keep your mental attention on the breathing as the body goes through its process.
Visualize yourself as an adventurer in life, meaning confident in the face of your challenges, feeling enthusiastic, energetic, strong, courageous. Visualize yourself for a few minutes like this, viewing from the first person (in your body as the adventurer) and third person (as an observer). Build the feelings and visuals clearly and specifically! This should feel good, but it takes some effort
Relaxing into safety and brain relaxation. For the final section, recognize that you are safe in the moment (no immanent threats to your wellbeing), and relax your physical brain. Imagine it goes into sleep mode, like a computer – Still switched on but functions minimized! Try and make yourself as relaxed as possible, almost asleep but still a degree of awareness. Less effort more ease and regeneration…

So, there you go, that’s an example of the three types of meditation that you can try.
One final point here is that you can also do one meditation in three different ways. For example, you can do the free form breathing in a way that is really emphasizing focus and clarity, or you can do it in a more relaxed way, not worrying so much about effort, just emphasizing release and flowing into restfulness.

© 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

Ongoing – 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

 



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

 

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?
Read full details

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

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

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

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


 

Integral Meditation Asia

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

Categories
creative imagery Integral Meditation Life-fullness Meditation techniques mind body connection Mindful Confidence

Adventuring with attention (What is a Meditator?)

 

“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”

Dear Integral Meditators,

To be a meditator can be considered in a number of different ways, in the article below I outline two ways of thinking about being a meditator that I hope you will find enlightening!

If you enjoy the article, then do consider joining 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 adventuring,

Toby


Adventuring with attention (What is a Meditator?)

What is a meditator? Why do you meditate? Here are two definitions of what a meditator is or can be, and some simple practices relating to them.

Definition 1: An adventurer in consciousness – 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 and outer values.

Definition 2: A practitioner of the primary life-skills of awareness & attention – A meditator is someone dedicated to the practice of conscious, intentional awareness & attention. If you want to get good at anything in your life, the art of being aware and paying attention is a foundational pre-skill that you need. Said another way, if you know how to be aware and pay attention well, you can learn almost anything. Learning a sport, taking care of your health, being a competent professional, looking after relationships all require good quality attention and awareness. Meditation and mindfulness are the art of paying attention and being aware. If you get good at these, your chances of being successful in your chosen endeavours in life increase substantially.

Practices based upon these definitions:

Position 1 – Adventuring with confidence: To be an adventurer in life and in your consciousness is to be fundamentally confident. Adventurers don’t shy away from life; they open themselves to it and to the possibilities that it offers. Experiment with simply sitting in a posture that describes confidence, and that helps you to feel confident. Some features might include:

  • A tall crown, an open chest, shoulders relaxed off the neck
  • Relaxed hands, arms and hands
  • A relaxed face and warm facial expression

Sit with confidence and just hold the experience of it in your body mind. Let it become a part of your fundamental way of engaging life in the moment.
The quote by Dion fortune is quite a good contemplation for this position “Life may be difficult, but it is not bewildering. Meanwhile we have to endure.”* A meditator sits, stands and holds her/himself with confidence that endures in the face of life’s ups and downs.

Position 2 – Heightening awareness & attention: As an illustration for this practice, consider this Anthony De Mello short story entitled ‘Spirituality’:
‘Even though it was the Master’s Day of Silence a traveller begged for a word of
wisdom that would guide him through life’s journey.
The Master nodded affably, took a sheet of paper and wrote a single word on it:
“Awareness.
The visitor was perplexed. “That’s too brief. Would you please expand on it a bit?”
The Master took the paper back and wrote: “Awareness, awareness, awareness.”
“But what do these words mean?” said the stranger helplessly.
The Master reached out for the paper and wrote: “Awareness, awareness, awareness
means AWARENESS.”’

Try simply being 10-15% more aware, either as you sit, or as you go for a walk. You can actually be practising this in any activity you like, but it is good to set some time aside just to sit and be aware as a meditative exercise. Simply notice what is around you, what is going on within you. For the duration of the practice, try to stay merely with awareness and attention, nothing more, nothing less. The proposition would be that, if you start to notice what IS in any given moment, your chances of making effective choices around the situation are increased the more you are paying attention!

I hope you enjoyed these two definitions and their attending practices; this is the first of two (or maybe three) articles covering this subject of what is a meditator, see you next week for the second!

*The Magical Battle of Britain page 8

In case you missed my previous article: Dealing mindfully with worry and anxiety at work – Five positions

© 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
A Mind of Ease Life-fullness Meditation and Psychology Meditation techniques mind body connection Mindful Confidence Mindful Resilience Mindful Self-Leadership Mindfulness Motivation and scope Presence and being present

Dealing mindfully with worry and anxiety at work – Five positions

 

“I trust and have confidence in my capability and ability to solve the problems that come up today”

 

Dear Integral Meditators,

Its good to be specific about developing your applied mindfulness skills, this weeks article focuses on how to use mindfulness to deal with worry and anxiety at work. I hope you enjoy it!

This weeks Tuesday & Wednesday class is on ‘vigilance and presence’, it’s the last one in July, we shall be re-starting third week in August.

In the spirit of thriving,

Toby

 


Dealing mindfully with worry and anxiety at work – Five positions

If you think about your worries and anxieties, the domains of work and family/relationships will definitely be present, and often dominate. This article aims to give some mindful pointers for dealing with worries around work. The principles apply to worry and anxiety in general, but its good to be specific in our understanding of these methods, and really get to know how to apply them to our professional life (if you’re a student, then your student life). Each one of them is a domain in itself, but the idea here is we are putting these positions together into a combination where the sum is greater than the individual parts. Practiced in sequence it is designed to give you deep confidence in dealing with habitual worry at work.

Position 1– Understanding what worry is: If we define worry and anxiety here as “Thinking about your problems without confidence or trust in yourself” this means that underlying the symptom of worrying about work, there is often an implicit lack of fundamental trust in yourself and your capability to solve problems that come up. “I trust and have confidence in my capability and ability to solve the problems that come up today” is a great starting mantra for worrying less.

Position 2 – Sitting, standing and walking with confidence: How you hold your body sends messages to your brain about your situation and world. Don’t let your shoulders slope and your chest cave in. Hold your body as if you were confident, and you will find your mindset changes for the better around your work worries.

Position 3 – Support your worried self: Direct warmth, understanding and support to the part of you that worries and is anxious, and in particular the part of you that get worries about issues relating to work. Don’t let this part of you feel alone, rejected or abandoned.

Position 4 – Be specific: Bringing to mind particular situations at work that you find worrying and would like to experience differently. Think and plan about what can be done on a practical level. Identify things that you can do today to move forward positively. If there is nothing that can be done today, then accept that, and identify when you are next going to be pro-active. Until then be conscious around accepting and keeping relaxed around waiting. Letting go of what cannot be done for now

Position 5 – Create context: Balancing your problem shooting with appreciation for what’s good at work and excitement about the present and future possibilities for you there. Don’t let worry dominate your perception and experience of work, there is plenty going on there that is not that!

I hope you have enjoyed reading about these four positions. If you can now keep them in mind and focus on applying them in your daily life, then you will start to notice your worry and anxiety going down, and your self confidence and trust going up around your challenges at work.

Related articleHow to Mindfully Develop Your Self-Confidence

© 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

Ongoing– 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)

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

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