“To create singularity, strongly imagine that the past and future have ceased to exist, or have disappeared. All that remains is our experience of the immediate present; what appears to our senses, and the sensations on the body”
Dear Integral Meditators,
What if you were able to bring the energy of your body-mind into a focused, singular whole at will? What opportunities and possibilities might that open up for you? This weeks article focuses on how we can start to do just that through meditation.
Quick heads-up for next weeks Spring Equinox balancing and renewing meditation, and if you know someone looking for a beginners meditation workshop then I’ve scheduled Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever for Saturday 10th April,
In the spirit of Singularity,
Toby
Creating singularity through imagination
As I often say, one of the main goals of meditation and mindfulness in any form is to create an integrated body-mind. Put another way it is to create a state where our mental, emotional, physical and spiritual energy are in the same place at the same time, in this moment. The following are two techniques that I have been using in combination recently and have found to be particularly effective, both in mediation, when trying to sleep after having been woken, or when my mind has been scattered and I want to gather it again.
Dropping the past and future
The first technique begins as an act of imagination. We strongly imagine that the past and future have ceased to exist, or have disappeared. All that remains is our experience of the immediate present; what appears to our senses, and the sensations on the body. Whatever is still appearing mentally we just experience as a present moment phenomenon, rather than allowing it to create a movement into the past or future. In this way we gather our energy into the present moment, into a singularity where our body-mind are present to each other.
Breathing and relaxing from center
As you engage in the first technique, you may notice the energy in your physical body becoming quite uncomfortable, almost like your mental energy, that would normally be moving around elsewhere feels a little ‘trapped’. If you then find the approximate physical center of your torso, (somewhere around the level between your heart and solar plexus) you can then use the following technique to relax into and sustain the integration of your body-mind:
As you breathe in, breathe your awareness and energy into the centre of your body. As you breathe out, relax from that centre point, feeling your energy flowing outwards. Flowing out towards the surface of your body, and out into your energy field surrounding you. Continue this pattern of breathing, inhaling into centre, exhaling relaxing from centre. Allow the energy of your body-mind to integrate together more comfortably.
An optional addition to this second technique is to imagine in the centre of your body (where you are breathing in and out of) there is a point of light and energy. Imagine that this point of light and energy is your fundamental life-force and consciousness. As you breathe in, see it glowing brightly with power and energy. As you breathe out, imagine that light and energy expanding from your core out into the rest of your body, harmonizing and calming your body-mind.
Combine the first and second techniques, using them to hold the energy of your body-mind in a state of integration and singularity in the present moment. You can rest in this state, gather your power in it, and then depart in a focused way to your next activity when you are ready.
Article © Toby Ouvry 2021, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com
In case you missed it: Representing your values – Mindful self-trust
The feeling of trust invites integrity – The more we are able to access the innate feeling of trusting ourself, the more relaxed and confident we will then tend to feel about our ability to represent ourself and our values consistently and capably; we feel we are in integrity with ourself. It becomes a mutually enhancing circle of integrity and trust that we can use to feel energised and enthusiastic about our life, even and particularly when we are under pressure or navigating uncertainty.
Read full article…
Saturday 27th March, 10.30-12.30 & 2-5pm – Psychic & Psychological Self-defence Master class & retreat
In a sentence: Learn how you can effectively defend yourself from negative people, energies and places outside of yourself, as well as the fears and problematic emotions that you feel present within yourself using simple & specific mindfulness & meditation techniques.
Overview:
- How can I keep myself strong, directed & happy when other people around me are negative, unhappy or even consciously or unconsciously verbally/psychologically attacking me?
- When I am under stress and can feel my own negativity, anxiety, depression, anger & so on surfacing, how can I defend myself effectively?
Tues 23rd & Weds 24th March – Spring Equinox balancing and renewing meditationThe Spring Equinox in the northern hemisphere marks the mid-point between the cooler, darker seasons of the year and the lighter, warmer ones. The forces of day and night, light and dark are of equal strength. As such it represents time to emphasize balance and harmony, both in our life and meditation practice.
It is also good time to attune the life-force in the earth and creative energies within ourselves. We will be taking the time to get in touch with the new ideas, energies and creativity within ourselves as they emerge like new plants and flowers in spring…read full details
Life-fullness – The Integral Life-Coaching Program with TobyAre 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?
All upcoming classes and workshops for at IMA:
Ongoing – Weekly Tuesday, Wednesday Online class schedule
Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)
Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby (East Coast)
Starts Tuesday/Wednesday evening February 23rd/24th – Meditations for thriving and energy creation amidst Covid – A seven week course
Saturday 27th March, 10.30-12.30 & 2-5pm – Psychic & Psychological Self-defence Master class & retreat
Tues 23rd & Weds 24th March – Spring Equinox balancing and renewing meditation
Tues 30th & Weds 31st March – Full Moon Meditation & Manifestation Session
Saturday 10th April, 3-4.30pm – Get Your Meditation Practice Started Now (Live & Online) – The Shortest and Most Time Effective Meditation Workshop Ever
Saturday 17th April 11.30am-1.30pm & 2.15-5.15pm – Mindfulness meditation for mastering & stilling the mind – Masterclass & Mini-retreat
Integral Meditation Asia
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