Six Types of Inner Stillness

Dear Integral Meditators,

This weeks article looks at the topic of stillness and how we can cultivate it, both in general and specifically in meditation. Even when we are busy, there is  a certain stillness present in each moment of our life that we can tap into if we know how!

For those interested in the Meditations for Connecting to the Greenworldworkshop, a quick reminder that the early bird price is still available up until this Thursday 6th February.

Finally, I’ve placed a sample feedback from a 1:1 coaching client beneath the article below, just to give those who may be interested an idea of the sort of experiences and results that come from the sort of coaching work that I do with people.

Yours in the spirit of stillness,

Toby


Classes For February at Integral Meditation Asia:

Thursday 13th February, 7.30-8.30pm: Advanced and Intermediate Integral Meditation Class and Coaching

Sunday 23rd February, 2.30-6pm: Meditations for Connecting to the Green World – An Introduction to the Path of Nature Mysticism

Tuesday 25th February, 7.30-8.30pm: Monthly Meditation Skills Class and Coaching Session


Six Types of Inner Stillness

We talk about meditation as a way of stilling the mind, but how many different types of stillness are there? Like the proverbial cake you can cut stillness up in different ways, but here are six that I find experientially useful.
The first three can be experienced and cultivated by anyone, the second three take a little bit of work in meditation to get a handle on, but they are worth being aware of even if you aren’t quite there yet, so that when you do get there you can recognize them!

  1. Stillness after activity – This is the stillness that we notice when we cease doing a busy activity, or when we pause in between tasks during the day. Normally we experience these stillness’s as incidental and perhaps don’t pay them much attention, just going onto the next activity. However by acknowledging these spaces and relaxing into them when they occur, we can actually increase our daily experience of stillness quite dramatically without any extra effort.
  2. The stillness we find in landscape – When we sit outside with the sky above us and a landscape around us, even if there is activity in that landscape there is a space of stillness that comes from simply becoming aware of an extended horizon around us, the solidity of the earth beneath us, the life of the world around us and the space of the sky above us. Just sitting in the still point within these four aspects of our surroundings.
  3. The stillness between thoughts – You could also call this the stillness that arises from the absence of thoughts. We connect to this mental stillness by simply noticing the spaces in between our thoughts, relaxing into them and extending them. When we become good at this we create a space in our mind where there is an relaxed, open stillness undisturbed by thoughts.
  4. Luminous stillness – This is a stillness that comes from resting in the experience of stillness for a while in meditation. If for example you were to rest in the stillness between thoughts for a time there starts to be a feeling within the body initially, then the mind, of bliss and light. The quality of the stillness becomes an stillness pervaded by a tangible energy of bliss in the body and mind. It is a kind of living stillness. Needless to say this is very relaxing and regenerative.
  5. Primal stillness – This is an experience of stillness that lies beyond luminous stillness. When the physical and mental bliss subsides you are left with a primal experience of stillness where you feel you are in an ‘empty’ place, outside of time and space. (See stage three of the five levels of meditation practice).
  6. Non-dual stillness – This type of stillness simply means that you have gotten to a stage where you can recognize and be partly resting in any one of the six types of stillness above whilst also engaged in some form of activity. So activity and stillness begin to come together to form a single, non-dual experience as you go about your life.

So, why cultivate stillness? I’d like to end this article with a quote from Herman Hesse that I think answers that question: “Within you there is a stillness and a sanctuary to which you can retreat at any time and be yourself”.
© Toby Ouvry 2014, 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


Sample feedback from Meditation and Shadow coaching client in 2014:

“The lovely, simple techniques you shared have enabled me to be honest with, and about, myself in such a way that is really liberating. I’ve been surprised at how quickly I’ve experienced the benefits….  I love the honesty and practicality of this process and the fact that it’s leading me towards a better understanding and acceptance of myself and ultimately (I hope) to tapping into my full creative potential – in whatever form that may take.”

Q: Would you recommend coaching with Toby to other people, and for what reason?
“Yes, definitely. You created a safe, supportive environment, were willing to share your own personal experiences, were able to listen and tune into what I was struggling to articulate. I felt like you allowed the sessions to take the form they needed to take rather than sticking to a pre-set formula, which was really helpful because it gave me the opportunity to share and ask questions without feeling that I was scuppering an agenda. The fact that you record the sessions is very helpful.”

Click HERE to find out more about Toby’s 1:1 Coaching Services

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Five Inner Skills we develop Through Meditation

Dear Toby,

What skills are you trying to develop as a meditator, and how would you measure your meditation practice as successful or not? In the article below I outline five fundamental skills that need to be developed equally in my opinion in order to make our meditation practice successful and qualified.
Although it is only my opinion, these five skills are those that I have observed are common to virtually all forms of meditation school, and hence they can act as a kind of template for building our own meditation practice making it as balanced and rounded as possible.

Enjoy!

Toby


Five Inner Skills we develop Through Meditation

This weeks’ article is kind of the companion version to last weeks on theFive Stages of Meditation Practice . Whereas the five stages focuses on the general development of a meditation practice from beginners to advanced, the five skills outlined below are generally developed together in tandem with each other as one progresses through different levels of meditation practice.

Skill 1: Stilling and focusing the mind
This is perhaps both the first and the last of meditation skills; learning to still the thinking mind and moving into a space of inner stillness. From this stillness we can then move into a state of focused activity in meditation. Stilling the mind forms the basis of any subsequent meditation practice and gives us access to temporary peace of mind whenever we wish to find it in our daily life.

Skill 2: Developing ones creative imagination skills
This means developing the ability to consciously and deliberately create and visualize meaningful images so that we can see, feel, smell hear and taste them within our inner vision.
It also means sensitizing our inner vision to any spontaneous images, thoughts and information’s that  may start to pop into our mind during meditation that have some form of meaning. This second aspect of developing our creative imagination means learning to distinguish between random, meaningless distractions and images that have meaning and value.

Skill 3:  Healing and regeneration
This is the skill of being able to connect to that which is wounded, damaged and in need of healing within ourself and help it to become well.

Skill 4: Directing energy
This is the skill of learning to be sensitive to the subtle energy in our own body and within our environment. By becoming sensitive in this way we can gradually learn to consciously direct this energy in ways that is beneficial to ourself and others.

Skill 5: Mediation
This skill means developing the capacity to connect to ‘higher’ or ‘deeper’ energies within our consciousness and learn how to mediate that deeper positive, creative energy into the outer world through our own body-mind.
Actually, we are all mediating some form of energy into the world all the time (positive or negative according to our mood, emotional state, use of words etc…). Meditation gives us the capacity to start mediating energy in a conscious way from the inner world into the outer world by learning to embody certain primal energies, for example love, creativity, wisdom and so on…

All of these five skills start by being developed formally in our sitting meditation practice, but over time they increasingly become a part of our everyday awareness. As we go about daily life we

  • Remain in touch with a sense of stillness even when active
  • Make conscious, positive use of creative images
  • Act to heal and regenerate that which is damaged within ourself and others
  • Direct subtle energy appropriately and mediate positive energy into the world through our conscious daily activity with others

© Toby Ouvry 2014, 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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The Five Stages of Meditation Practice from Beginners to Advanced

Dear Integral Meditors,

With so many different types of meditation practice around, how do you identify what the stages of meditation training common to all systems really are? This weeks article is an attempt to answer that.

At Integral Meditation Asia I am trying to develop systems of meditation that are easy to follow and practice, and yet include ways of developing these five stages in authentic ways. This article is basically a map that, if you have it in your head as a template you can learn to recognize these stages as your practice develops.

 

Toby


The Five Stages of Meditation Practice from Beginners to Advanced

Meditation and mindfulness practice covers a large and diverse spectrum of activity, from simple stress management to the quest for spiritual enlightenment. What I want to do in this article is outline five stages of meditation practice that covers this whole spectrum of meditative activity in a summarized but hopefully practical format.
These five stages are perennial in nature. That is to say that they are common to all traditions of meditation, eastern or western. In any particular tradition (Buddhist, Kaballistic, Hundu, Christian etc..) the particular form and explanation differs, but these stages exist just the same.

Stage 1: Balancing the gross body-mind
When we begin meditation the first task is to bring our everyday body and mind into a state of balance and focus, so that they can function effectively in daily life to give us greater happiness, enhanced focus in our tasks, greater appreciation of our enjoyments, as well as improve our awareness of emotions and relationships.
Even at this first stage there are many levels, but they are all centered around developing calmness, focus and self-knowledge on an everyday level (for more info on this stage see my article “The First Task of Meditation”)

Stage 2: Balancing and activating the subtle body-mind
After meditating for a while we start to become more and more aware that there exists within us a subtle level of bodily and mental energy that lies behind our physical body and everyday thinking-mind. Working with awareness of this subtle, deeper level of our body-mind leads gradually over time to the  activation of  the abilities of our subtle body-mind, such as greatly enhanced intuition, greater empathy and compassion, psychic sensitivity, capacity for energetic healing and so on…

Stage 3: Recognizing and resting in the formless-timeless dimension of existence
After developing competency at stages 1&2 we start to become increasingly aware of a formless-timeless dimension of awareness that lies behind, around and within our body, mind and world.
Initially we sense this as a kind of witnessing awareness. Then, over time as we move deeper and deeper into this formless-timeless dimension it acts more and more as a state which we identify as our deeper self, or true self; a place where we can go to rest and regenerate our energies at any time, and that is a source of both deep inner peace and almost infinite creativity.

Stage 4: Developing ones inner-world communication skills
The “inner worlds” are the subtle worlds of energy and intelligence that lie beyond the physical, everyday world. Having developed stages 2&3 in our meditation practice we start to develop greater conscious awareness of how we are interacting with this inner world.
In our outer word we have work colleagues, friends, places we visit to relax and so forth. In a similar way at this level of meditation practice we start to build a network of working partners, friends and connections that are the equivalent on the inner world level.

Stage 5: Developing and integrating a non-dual experience of stages 1-4.
Having built our experience of stages 1-4 in our meditation practice eventually when we sit down to meditate we experience all four dimensions of our meditation as an organic and integrated whole. For example as we rest in the formless-timeless dimension (stage 3) we may be aware of how our gross and subtle body-minds are coming into a state of energetic balance and harmony (stages 1&2). Occasionally we may have flashes of insight and creativity that arises in our mind stimulated by some form of inner world communication (stage 4).
At the level of stage 5 we are comfortable with all the preceding stages, and our meditation mostly “does itself”. As the Thai teacher Ajahn Chah said, our mind becomes “Like still water that moves, and like moving water that is still”.

A martial arts analogy:
If you think about progressing to basic mastery of levels 1-4 in meditation as being like becoming a black-belt at Aikido, you become a basic level meditation master.
After you achieve your black-belt in Aikido there are a further seven “dans” or advanced levels that you then start to work on. So if you imagine stage 5 is the meditation training equivalent of working on your “dans”; you are focusing on turning your basic mastery into a fully integrated, fluent functional whole.
© Toby Ouvry 2014, 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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The First Task (and Achievement) of Meditation

Dear Integral Meditators,

At its best meditation is a practice that leads over time to a personal, direct and stable experience of enlightened awareness that is not defined by any religion, theory or philosophy. This weeks article explores the first step…

Toby


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.

For most people this relationship, whilst intellectually understood is not seen and experienced in reality; when we are caught up in our mind we become unaware of the posture and energy of our body. When we are focused on our bodily feelings our mind often gets left out.
So then the first task of meditation is to use awareness and mindfulness to see how our mind and body affect each other and to help them to communicate and work together as a single unit or partnership, rather than working against each other and causing each other friction.
When through awareness and meditation we are able to create a unified body-mind then two positive results come:

  1. Our unified body-mind starts to perform at a level that is far greater than our body and mind could ever do as individual units. As a result our capacity for creative growth in all areas of our life increases. Whether in our work, our relationships, sports or spiritual development the capacity to develop and maintain a unified state of body-mind dramatically increases our potential and performance.
  2. The harmony created between our body-mind creates a space of concentrated stillness.  This stillness and harmony gives us a deeper inner peace and stability within which we can start to access higher, deeper and more subtle levels of consciousness that lie beyond our everyday body-mind. Thus it acts as a doorway to the next level of meditative or consciousness development.

An image of the unified body-mind
In integral literature the unified body-mind is sometimes called the Centauric level of development. A centaur is a mythical creature with a human head and torso with the lower body of a horse, half animal, half human. Thus the centaur symbolizes the unity of our animal body and rational mind, our instincts with logic, our conscious mind with our unconscious mind.

How to work on unifying your body-mind each day.
Take a topic in your life. It could be to do with work, relationships, any area you want to investigate.
Bringing to mind the subject and allow in your mind to explore it with thought and emotion. Observe the principal patterns of thought/emotion that arise.
Now turn your attention to your body. Be aware of the energy that arises in your body whilst you have been generating the thoughts and emotions in your mind together with the posture that your body has adopted. Observe how thought and emotions create a language of feelings and postures within the body.

Finally, observe with awareness the co-arising of thoughts/emotions in the mind together with feelings/posture within the body. See how they are a single, unified, symbiotic experience. Take this awareness of your unified body-mind as your object of awareness for the remainder of the time you have set aside.

Working with this exercise even for a short time each day over a period of time will help you to instinctively start to view the body-mind as a unified entity and to experience the benefits that result.

© Toby Ouvry 2014, 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


Upcoming Courses at Integral Meditation Asia:

January Workshops (Below are the dates, times and titles, click on the link for full details)

Wednesday 22nd 7.30-8.30pm – Advanced and Intermediate Level Monthly Meditation Class and Coaching Session with Toby


Special Coaching offer at Integral Meditation Asia for December 2013-January 2014!

Sign up for three 1:1 coaching sessions with Toby (either MeditationStress Transformation or Shadow coaching) for only Sing$435! (Usual price Sing$600).

This is a great opportunity to get some very personally focused coaching for a great price. The only condition is that the three sessions must be completed in the month that they start, so start in December the sessions must be completed in December, likewise start in January the three sessions must be completed in January.

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The Conscious Self in the Landscape of the Mind

Dear Integral Meditators,

I hope the first few days of the new year have been good for you, and that as you gaze into the landscape of 2014  you can feel the potential for new levels of growth and connectivity within your inner and outer life. This weeks article is a contemplation on the power that each of us has to mold and define  our daily experience using the power of our conscious mind.

Yours in the spirit of the courage of consciousness,

Toby


The Conscious Self in the Landscape of the Mind
Imagine yourself in a landscape. It could be within wild nature, it could be in a cityscape,  it could be a mixture of both. Feel the largeness of the sky above you and the landscape around you. Sense the relative fragility and smallness of your physical self in relation to the landscape around.

Now imagine that the landscape around you is the landscape of your mind and consciousness. The sky above is the infinite vastness and (relative) abstraction of your spiritual being. The monolithic structures around you such as mountains, oceans and skyscrapers are well established structures in your subconscious mind. The weather and the coming and going of people and creatures are like the thoughts and emotions that come and go in each moment and in each day. Within the landscape of your mind your conscious self is like the tiny, seemingly fragile physical body.

To be a meditator means to build the power of your conscious mind in the face of forces that seem much larger than it so that it becomes the difference, the defining factor in all your experiences.

Building the power of your conscious self means that in the face of past trauma, physical or mental sickness, difficulties in building a future, temptation, peer pressure, overwhelming emotion or any other challenge it is YOU, small and sometimes insignificant as you may feel remain the chooser and the master of your inner landscape.

The path of meditation and the path of courage are not too different.

© Toby Ouvry 2014, 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


Upcoming Courses at Integral Meditation Asia:

January Workshops (Below are the dates, times and titles, click on the link for full details)

Saturday 11th January, 10am-12pm – Get your meditation practice started now! – A Short Meditation Workshop for Beginners

Sunday 12th January, 9am-1pm  Qi Gong for Improving your Health and Energy Levels and for Self-Healing – A Four Hour Workshop

Sunday 19th January, 9am-12pm – Meditation and Mindfulness for Creating a Mind of Ease, Relaxed Concentration and Positive Intention – A 3 Hour Workshop

Wednesday 22nd 7.30-8.30pm – Advanced and Intermediate Level Monthly Meditation Class and Coaching Session with Toby


Special Coaching offer at Integral Meditation Asia for December 2013-January 2014!

Sign up for three 1:1 coaching sessions with Toby (either MeditationStress Transformation or Shadow coaching) for only Sing$435! (Usual price Sing$600).

This is a great opportunity to get some very personally focused coaching for a great price. The only condition is that the three sessions must be completed in the month that they start, so start in December the sessions must be completed in December, likewise start in January the three sessions must be completed in January.

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The Mothers of God

“We are all meant to be mothers of God…for God is always needing to be born.” ― Meister Eckhart

Normally in meditative literature we are used to seeing ourselves being compared to children, and the Divine being compared to a mother or father figure. But what if we, as Meister Eckhart does in the quote above, reverse that and instead think of God or the Divine seeking continually to be born into the world and express itself through us?

What if we think of ourselves as the Mothers of God? How does this change our perception of who we are and what we might be capable of?

The question to then enquire in our meditations and contemplation’s for the beginning of 2014 and beyond is

  • “What is it that I feel within me that is seeking to be born and express itself through me at this time?”
  • Or alternatively “What will be my labour of love this year?”

Sit down for a few moments, see yourself as a mother of the divine. Go deep within yourself and see what the Universe has placed there there waiting to be born, wanting to be birthed.

Wishing you all the very best for 2014!

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The Dance of Being and Becoming

Dear Integral Meditators,

The last official Integral Meditations newsletter for 2013. As I look back on the year one thing emerging for me has been a sense of the ongoing dance of being and becoming in life, and that is what this weeks article is about; how to begin working with this idea through image, contemplation and meditation.

 

Yours in the spirit of being and becoming,

Toby


The Dance of Being and Becoming

“They both listened silently to the water, which to them was not just water, but the voice of life, the voice of Being, the voice of perpetual Becoming.”
― Hermann Hesse, Siddhartha

One simple way of understanding meditation is that it is any practice that enables us to rest, focus within our sense of being-ness and prevent us from being stuck in “doing” mode all the time.
Done well, meditation will not only enhance our sense of being-ness whilst we are sitting, it will also give rise to greater fluency and creativity when we do actually get up and start doing something or becoming someone.
Ideally meditational awareness creates a complementary dance between the experience of stillness and the experience of activity/becoming in our life; stillness enhances and emboldens our becoming, and the activity of becoming enriches and informs our stillness.

Getting stuck in either extreme
To engage in the dance of being and becoming means avoiding two extremes:

  • Becoming over-attached to stillness and tranquility, as some meditators do
  • Becoming over-attached and even addicted to over-activity like much of the rest of the world does!

If the being and becoming in our life is to become a beautiful dance, then our being and becoming need to become like dance partners; each aware of the other, responding to each other’s energy and mood, working together, not against each other.

Dancing into the new year
As a meditation image over the coming days, you might like to see the sense of being and becoming within you as being like two dance partners. Together they create a beautiful sense of movement and energy in your life, but within the centre of the movement there is always a point of stillness, balance and stability.
In your daily life, see your activity as a dance, a perpetual moving across the ever present landscape of stillness and being-ness.

© Toby Ouvry 2013, 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


Upcoming Courses at Integral Meditation Asia:

January Workshops (Below are the dates, times and titles, click on the link for full details)

Saturday 11th January, 10am-12pm – Get your meditation practice started now! – A Short Meditation Workshop for Beginners

Sunday 12th January, 9am-1pm  Qi Gong for Improving your Health and Energy Levels and for Self-Healing – A Four Hour Workshop

Beginning Sunday 19th January,  – Meditation and Mindfulness for Creating a Mind of Ease, Relaxed Concentration and Positive Intention – A 5 week online course

Wednesday 22nd 7.30-8.30pm – Meditation training session for advanced/intermediate practitioners with Toby

 


Special Coaching offer at Integral Meditation Asia for December 2013-January 2014!

Sign up for three 1:1 coaching sessions with Toby (either MeditationStress Transformation or Shadow coaching) for only Sing$435! (Usual price Sing$600).

This is a great opportunity to get some very personally focused coaching for a great price. The only condition is that the three sessions must be completed in the month that they start, so start in December the sessions must be completed in December, likewise start in January the three sessions must be completed in January.

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Renewal

Christmas comes around the same time as the winter solstice (northern hemisphere the 21st/22nd December). It is the time when the light of the sun, having reached its lowest ebb begins to gradually become stronger once more, eventually taking us into spring. Here is a simple meditation image that I like to contemplate around this time:

  • Imagine you are a seed in the ground in a winter landscape. Up until now you have been dormant, almost as if dead, but now at this time of the year something awakens deep within you; a spark of light, an awakening of life, right within the centre or core of yourself as a seed.
  • As you meditate on the image of the seed, feel a renewal of light and life deep within your heart of hearts; an awakening of the first seeds of your highest potential as you move forward in to a new cycle of life in the new year.
  • You may not know what this new cycle of life will bring, but for now there is no need to worry about that. For now simply sit quietly and acknowledge the first awakening of this new life deep within you and allow it to nurture and renew you.

Merry Christmas!

Toby

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Boomerang – The Mystical Aspect of Kindness


What happens when you throw a boomerang away from you? Of course we all know the answer, it comes back to you. The mystical aspect of practicing deliberate kindness, compassion or any other related positive act is that it tends to come back to you in unexpected but consistent ways. The upshot of this is that if you want to have kindness and compassion expressed toward you, the best way to achieve this is go out there and start practicing it yourself to others.
You might think of it as a form of enlightened self interest where we are creating a win-win situation;

  • Fulfilling the happiness of others by practicing kindness and consideration for them and,
  •  At the same time helping ourselves create the cause to receive similar treatment now and in the future

Perhaps the most important time to pick up this practice is precisely the time when we feel least like doing it; when we are feeling hard done by, upset or alone or uncared for. If at this time we can remember the boomerang of practicing kindness we can make the effort to go out and express caring for others and ourselves, send something positive out into the world so that we are inviting similar energy to come back to us.
Often an act of kindness has an immediate positive effect upon us; the act of caring itself makes us feel better, or invites a caring response from someone else. It also seems to work in more general ways. For example as a bouncer on the Student Union for three years during my University days I was generally calm and caring. As a result I found myself rarely in fights or trouble, and the punches and head-butts that did get thrown at me always seemed to ‘miss’ (and this was not because I was any good at fighting!)
Another example is I have a tendency to leave my wallet, phone and watch in public places (yes, I know, I’m a mindfulness teacher, I shouldn’t’t be leaving things around all the time!); the toilet in Starbucks, dropping money behind me on the pavement, in the changing room at the sports center and so on…yet they always seem to come back to me in the hand of some kind person.
Of course there is no guarantee that tomorrow I won’t have my wallet stolen and get beaten up in the process, but I do have a strong sense of how my own positive intention actively protects me from the worst that life can throw.

Practicing the boomerang of kindness
So, if you want to take this practice up for the week, just imagine that you have the boomerang of kindness in your hand as you are going about your day. Whenever you have the opportunity, throw it at people. Do it as much as you can, safe in the knowledge that every time you throw it out kindness, consideration and compassion will come back to you some way, somehow.

For more reflections on the practice of kindness see last weeks article on “The Tightrope of Kindness”.

© Toby Ouvry 2013, 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


Upcoming Courses at Integral Meditation Asia:

The courses and workshops for January 2014 will be up shortly.


Special Coaching offer at Integral Meditation Asia for December 2013-January 2014!

Sign up for three 1:1 coaching sessions with Toby (either MeditationStress Transformation or Shadow coaching) for only Sing$435! (Usual price Sing$600).

This is a great opportunity to get some very personally focused coaching for a great price. The only condition is that the three sessions must be completed in the month that they start, so start in December the sessions must be completed in December, likewise start in January the three sessions must be completed in January.

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The Tightrope of Kindness and Compassion

The Tightrope of Kindness and Compassion

I think of practicing kindness and compassion as like being on a tightrope, because there are many ways to ‘fall off’! To really practice them consistently and master them takes a lot of discipline and dedication.

How can you fall off?
It’s easy to practice kindness to others (and yourself) when you feel like it, but what about when you don’t feel like it?
Examples of this might be when you have had a tough day, when you are tired, when someone has wounded you with words, when you feel sad or in some way inadequate, when you feel insecure, when the people around us are not demonstrating kindness. These are all situations when it is all too easy to snap at people, to be unkind, to say inconsiderate things, to switch off our capacity to be kind and express kindness and compassion. We all know these types of situation and how easy it is to lapse.

From this we can see that really dedicating oneself to the discipline of kindness is not for the weak of heart or weak of mind. The flip side of this is that one way to build a truly and deeply strong heart and mind is to dedicate ourself to treading the tightrope of kindness each day

Getting on the tightrope each day
Each day you can begin by visualizing the tightrope of kindness and compassion in front of you. The platform at the other end of the tightrope is the end of the day. The game and the challenge is to stay on the tightrope of kindness all day, expressing kindness and compassion in all that you do, without falling off.
The good thing about a visualization meditation of course is that if you do fall off, then in order to get back on you just need to realize that you have fallen off, and mentally ‘get back on’!

© Toby Ouvry 2013, 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


Upcoming Courses at Integral Meditation Asia:

The courses and workshops for January 2014 will be up shortly.


Special Coaching offer at Integral Meditation Asia for December 2013-January 2014!

Sign up for three 1:1 coaching sessions with Toby (either MeditationStress Transformation or Shadow coaching) for only Sing$435! (Usual price Sing$600).

This is a great opportunity to get some very personally focused coaching for a great price. The only condition is that the three sessions must be completed in the month that they start, so start in December the sessions must be completed in December, likewise start in January the three sessions must be completed in January.

Share