Tag: inner growth

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A Mind of Ease Awareness and insight creative imagery Enlightened Flow Inner vision Insight Meditation Integral Meditation Integrating Ego, Soul and Spirit Life-fullness Meditation techniques Presence and being present Primal Spirituality The Essential Meditation of the Buddha

Watching, then dropping the watcher

“Gently drop the sense of there being an observer in your field of awareness so that: Your senses simple arise as themselves, desires are experienced without a desirer, conflicting energy is simply itself & ideas arise free of an owner”

Dear Integral Meditators, 

In last weeks article I looked at the contrast between single-pointedness & field-awareness. In the article below we look at and distinguish two types of field-awareness, the basic building toward a more ‘advanced’, richer, but also more minimal position. 

Quick heads-up; as well as this months Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat, I’ll also be doing a full-day  Taoist Breathwork Day Meditation Retreat on June 24th. 

In the spirit of dropping the observer, 
 
Toby 

Watching, then dropping the watcher
 
This short article explains a way to progress in your witnessing and observing meditation. It aims to show you how to go from holding the position of the observer to then forgetting the observer and simply being that which arises, with no self observing.
These two stages are encapsulated quite nicely by this quote from the Hua Hu Ching chapter Ten (Brian Walker translation):

“Let the senses go.
Let desires go.
Let conflicts go.
Let ideas go.
Let the fiction of life & death go.
Just remain in the centre, watching…
And then forget you are there”
 
In the first part we set up our basic observation position; letting go of explicit identification with our desires, conflicts, ideas, senses and so on, and simply watching them come and go. There can be movement, even plenty of movement within our awareness, but we are still meditating as long as we are holding this central observation position. As things get calmer, we can also be watching the inner space of our consciousness, like watching clear sky gradually emerge from clouds.
The first stage is a meditation in and of itself, but once we have a certain degree of competency, you can then ‘forget you are there’. What this means is you gently drop the sense of there being an observer in our field of awareness so that:

  • Your senses arise as themselves
  • Desires are experienced without a desirer
  • Conflicting energy is simply itself
  • Ideas arise free of an owner

This is quite a radically different way of experiencing consciousness. In everyday awareness there is always a sense of observer and observed, possessor and possessed, event and the experiencer of the event. By dropping the observer, we move into a unitive, singular or non-dual state, where the subject-object divide within our mind collapses. We experience things directly, without an ‘I’ getting in the way, interfering or judging. With this experience we can then move quite rapidly and effortlessly into deeper meditation, as the main obstacle to that (the self!) drops away and stops getting in the way.
A final quote from the musician Deuter on this process that illustrates the experience quite nicely:
 
“We sit together, the mountain & me,
Until only the mountain remains”
 
This is a meditation you can do informally when you travel, when resting or spending time with yourself. Sitting meditation is only a part of it, and it really comes into its own when we play with it in daily life.
 
Related article: Dropping the self &
Integrating field awareness & single-pointedness in daily life

© 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 Tues/Weds, 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course
 

Tues 30th/Weds 31st May – Wesak meditation

Saturday May 27th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Saturday June 24th, 9.00am-5pm – Taoist Breathwork Day Meditation Retreat

Integral Meditation Asia

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

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Concentration creative imagery Enlightened Flow Inner vision Integral Awareness Integral Meditation Life-fullness Meditation techniques mind body connection Mindful Confidence Mindful Resilience Mindful Self-Leadership Mindfulness Presence and being present Zen Meditation

Integrating field awareness & single-pointedness in daily life

“The effective integration of field-awareness & single-pointedness enables us to become ‘mindful warriors’ in the face of our life challenges, able to pace ourselves patiently through our victories and defeats with grace and stamina”

Dear <<First Name>>, 

This weeks article looks at how to integrate fundamental meditation methods into your daily life in a way that makes a real difference.. If you enjoy it, then do consider coming along live or online to this Tuesday & Wednesdays Integral Meditation class, where we will be taking it as our object of meditation. 

This Saturday morning is thePsychic & Psychological Self-defence half day workshop . If you want to “Building your personal foundation of psychic positivity, resilience, self-esteem , energy and renewal”, then this is definitely the workshop for you!

In the spirit of the big & the focused picture, 
 
Toby 

Integrating field awareness & single-pointedness in daily life
 
Basic meditation technique has two main types of awareness:
Single-pointedness: When you are trying to narrow your focus onto one single thing, such as the breathing or a visualized object in your minds-eye
Field awareness: Where you are trying to take in the ‘big picture’ of all that is in your field of awareness, you are trying to observe it as a whole.
 
If you think about field awareness as like sitting on a balcony looking at a whole landscape, letting your eyes range across the totality of it. Then single pointedness is like zeroing in on a blade of grass, or a leaf, or a rock in the landscape, and staying with just that one thing.
In formal meditation you can train in one or the other in any given meditation, or you can combine them together. For example, in a 20-minute meditation you could do:

  • Five minutes single-pointedness
  • Five minutes field awareness
  • Five minutes single-pointedness
  • Five minutes field awareness

That would give you a pretty good ‘basic workout’!
 
However, these two practices really start to come into their own when you use them effectively in daily life. During your day you are trying to spend your time mostly either:

  • Focusing on doing one thing or
  • Panning back, taking in the big-picture, assessing and relaxing before you identify and zoom in on the next task single-pointedly

If you spend your day really working on this format, you will find it is very conducive to relaxed effective productivity, a healthy degree of peace of mind. It also helps you tend toward good/better decision-making skills.
 
Lost in the cracks
Much of our anxiety and stress inwardly speaking comes from being ‘lost’ in between focused and observational states. We are not particularly focused, we are thinking in an anxiously about a number of things in a personal, non-objective manner. In this state we are easily unbalanced, easily experience insecurity, and lack confidence in our capacity to guide ourself effectively and reliably through the day. Getting good at daily combining of field-awareness and single-pointedness is a recipe for confidence in getting through the day effectively, even when there are stresses and uncertainties tugging at the edges of our attention. We become ‘mindful warriors’ in the face of our life challenges, able to pace ourselves patiently through our victories and defeats with grace and stamina.

Related reading: Single-pointedness & going with the flow
Working samadhi – The way of the mindful warrior

© 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


Integral Meditation Asia

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

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A Mind of Ease Energy Meditation Enlightened Flow Inner vision Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation techniques mind body connection Mindful Resilience Mindful Self-Leadership Motivation and scope Presence and being present

Hopeless relief & the brightness of optimism

“With hopelessness in place, we can then cultivate it’s ‘bright twin’, balanced optimism. It is remarkable how coming back to and centering yourself in a state of optimism can change your sense of how your life is going, and your sense of what is possible”

Dear Integral Meditators

This weeks article pairs hopelessness and optimism into a dynamic partnership that we can cultivate together to increase our energy levels, and also to make our energy more balanced and consistent. If you enjoy it, then do consider coming along live or online to this Tuesday & Wednesdays Integral Meditation class, where we will be taking it as our object of meditation. 

In the spirit of hopeless optimism, 
 
Toby 

Hopeless relief & the brightness of optimism
 
Appreciating hopelessness
Hopelessness for most of us has a strong negative connotation, and exists in our mind along with things like despair, depression, giving up and so on. As an object of meditation, we can clarify what we are working with here by defining hopelessness as simply ‘the absence of hoping for anything’. Understood this way, the practice of hopelessness then becomes the discipline of not hoping for anything, and therefore allowing our mind and energy to rest, relax and become fully present, absolutely at ease in the not-wishing/hoping to be somewhere else.
If you reflect upon it, much of the ups and downs in our life, the anxiety, the dis-ease comes from the hopes that we have in the face of the ongoing uncertainties. Often-times we get most hurt or have the most trouble recovering when one of our dearest-held hopes is not fulfilled. So, with hopelessness we are learning not to be beholden to our hopes, and also the fears that come from our hopes. We relax into the present and a type of genuine liberation that comes from strategically putting down our hopes for a while and becoming a hopeless person! Once you get a taste for how balancing hopelessness can be, you will start to feel real enthusiasm for it as an object of mindful attention.
 
Balanced optimism
With hopelessness in place, we can then cultivate it’s ‘bright twin’, balanced optimism. Here are a few of the basic characteristics of optimism, taken from my past article on ‘mindful optimism’:

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

It is remarkable how coming back to and centring yourself in a state of optimism can change your sense of how your life is going, and your sense of what is possible.
 
Putting them together
In a meditation you can practice putting these two together as a complementary pair. For example, if you had a twenty-minute meditation you could spend:

  • Five minutes putting down all hopes and relaxing into hopelessness
  • Five minutes opening to optimism, both the feeling in general, and also specific areas and instances in your life where you want to cultivate it as a supporting state
  • Five minutes return to hopelessness
  • Ending with five minutes back to optimism

As you go about your daily life, you can use them both to help each other; balanced presence through hopelessness, bright optimism to balance it out.
 
Related reading: Hopefully hopeless
Mindful optimism
Optimistic stoicism

© 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

Saturday 13th May 9am-12.30pm – Psychic & Psychological Self-defence half day workshop

Overview: This workshop aims to answer the following questions: 

  • 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?
  • How can I cultivate awareness of the way environments and places affect my energy & protect myself from unwanted influences?
  • Is it possible to develop my own ‘psychic faculties’ & ‘inner senses’ in a way that is experiential, useful & genuine without having to buy into any form of ‘new age metaphysics’?

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 Tues/Weds, 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

Saturday 13th May 9am-12.30pm – Psychic & Psychological Self-defence half day workshop

Tues 30th/Weds 31st May – Wesak meditation

Saturday May 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
Energy Meditation Inner vision Integral Meditation Life-fullness Meditation techniques mind body connection Mindful Resilience Presence and being present

Opening & closing yourself to energy

“‘In what way have I been exchanging energy with people places and things today, and have I found it energizing or draining?’ is a useful question to ask at the end of the day and reflect upon”

Dear Integral Meditators, 

This week’s article continues the theme from the last few weeks regarding awareness of your energy body. Below we look at ways of opening and closing your energy to other people and what is around you.
If you enjoy it do consider coming along to the Tues or Weds class this week, as it will be part of the subject of the session.
On the subject of energy generally,  heads up for this Saturday’s Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat.
Specifically around managing difficult or chaotic energy, heads up for next months Psychic & Psychological Self-defence half day workshop.

In the spirit of opening & closing, 
 
Toby 

Opening & closing yourself to energy
 
Awareness around energy exchange
We are exchanging energy with other people, our environment, other living creatures all the time, and on many different levels. Simply becoming aware of this noticing this exchange is a way of being mindful that reveals many insights when we do it. ‘In what way have I been exchanging energy with people places and things today, and have I found it energizing or draining?’ is a useful question to ask at the end of the day and reflect upon.
 
Open and closed as a temperament
People are by temperament a little more ‘open’ or ‘closed’. If you are open and someone gives you a complement, likely you will enjoy and feel energised by it. However, if someone criticizes you or bad mouths you, you will likely be quite affected too. Conversely, someone who is more closed will not get much out of a complement, as they aren’t so receptive to it. However, the closed person is less affected by criticism and attacks than the open person.
 
Opening and closing your energy field
Ideally it is good to be able to ‘open’ or ‘close’ your energy field at will. This way when you have good energy coming your way you can enjoy it, whilst also being able to close to and ‘block’ difficult or chaotic energy when it comes your way. This way we can say ‘yes’ to energy exchange when we want, and ‘no’ when we don’t, creating a clear boundary between our energy and the energy around us.
 
Solidifying & brightening your energy field
If you imagine your energy body as being the same shape and size as your physical body, inhabiting the same space, and radiating an aura like an egg or sphere, perhaps a meter/half-a metre around you. See two energy centres in this body:

  • One in your lower belly, around your sacral plexus. Feel this centre to contain mainly the energies of the earth and water elements. Feel this centre to also be connected to the energies of the earth and moon.
  • In the centre of your chest, visualize the second centre. Feel it to contain mainly the elements of fire and air, and to be connected to the energies of the sun and stars.

Breathe for a while with both energy centres. As you breathe with the lower energy centre, feel your energy body becoming strong, stable and ‘dense’. As you breathe with the upper energy centre, feel it to becoming bright and energetic. The effect of working with them both is that you have an energy body and field that is both stable and strong, as well as bright and energetic.
 
Protecting the boundary, a visualization
Now imagine your energy field has a boundary, like a bubble of light around it. You can visualize it as having two features to help you open and close your energy:

  1. At the front of the bubble is a point that can open and close, like the iris of an eye. When you are with someone/a group of people that you feel comfortable exchanging energy with, you can visualize it opening to let in their energy as you interact with them. If you are with a group/individual where you are not comfortable, you can close it, gently but firmly blocking the energy exchange.
  2. Subtle energy might be thought of as consisting of five subtle aspects of the five elements, earth, water, fire, air and consciousness. If you are in a place or neighbourhood where you don’t feel comfortable you can visualize five-pointed stars spinning around the surface of the bubble of light around you, blocking any negative or imbalanced energy from entering your field. The stars have five points symbolizing the five elements, and you can direct them to any part of the surface of your bubble that you want. You can also visualize them ‘cutting’ any cords of energy from people or the environment that have attached themselves to your filed.

Ok, so there are a few pointers and practice points to bear in mind around opening and closing your energy. You may or may not be familiar with the concepts and ideas used, but do try them out. Sometimes we learn to understand how something works by doing it!
 
Related article: Finding energy through meditation – Aspects of meditating with your 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)

 Tues/Weds, 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

Saturday April 29th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Saturday 13th May 9am-12.30pm – Psychic & Psychological Self-defence half day workshop

Tues 30th/Weds 31st May – Wesak meditation

Integral Meditation Asia

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

Categories
A Mind of Ease creative imagery Energy Meditation Enlightened Flow Inner vision Life-fullness meditation and creativity Meditation techniques mind body connection mindful dreaming Presence and being present Primal Spirituality Qi gong Tree of Yoga

Meditating with the energy of trees & plants

“Trees & plants have a living presence that is almost entirely unpolluted by any kind of thinking or conceptuality. As a result, contact with them helps us get out of our head and into our being”

Dear Integral Meditators, 

Trees and plants are aspects of our environment that can really help us with our meditation practice, and our discovery of good quality presence. This weeks article looks at different ways of relating to trees and plants in a meditative way. 
If you enjoy it do consider coming along to the Tues or Weds class this week, as it will be part of the subject of the sessions.

In the spirit of plant allies, 
 
Toby 

Meditating with the energy of trees & plants

The peaceful allies in your neighbourhood and on your balcony
In your neighbourhood there will be people. They will be thinking quite a lot, you can talk to them, some of them might make you happy, some might be irritating. Not many of them help you to be still and connect to peace. In your neighbourhood and garden, you will also find trees and plants. If you make the time to connect with them, sitting nearby them, sensing their energy, getting a sense of their presence, you may be surprised to find how quickly they help you to find a sense of inner stillness. All of them have a living presence that is almost entirely unpolluted by any kind of thinking or conceptuality. As a result, contact with them helps us get out of our head and into our being. As Eckhart Tolle says:
 
‘Look at a tree, a flower, a plant.
Let your awareness rest upon it.
How still they are, how deeply rooted in being.
Allow nature to teach you stillness.
When you look at a tree and perceive its stillness, you become still yourself.
You connect with it at a very deep level.
You feel a oneness with whatever you perceive through stillness.
Feeling the oneness of yourself with all things is true love.’
 
Creating a tree grove
As well as connecting to trees in the immediate vicinity, you can also connect to trees and plants inwardly. When I was doing my Druid training, one of the central practices that we had was to create an inner tree grove where we would imagine sitting in meditation before doing our studies or engaging in other meditation exercises. This grove can be one that you know in the outer world and you imagine yourself traveling there in meditation. Alternatively, it could be one that you create with your imagination, or that you take from a dream experience. Either way, sitting within a grove or group of trees in meditation can be a very powerful way of moving into a deeply still and yet energising state. You can either do it as a meditation in itself, or you can use it as a preparation for a subsequent meditation.
 
Meditating with the energy bodies of trees and plants
You can meditate with the energy bodies of trees in a way that is also very strengthening. It can be done either sitting outside with trees of plants, of in an imagined group of trees as in the grove practice above. Here are a few pointers for how it can be done:

  • Begin by simply acknowledging the presence of the tree/s or plants, either in the physical or inner world
  • Sense your own energy body, same shape and size as your physical body, inhabiting the same space, but made of light and energy. Sense the light body of the tree/s you are with. Feel their roots reaching down into the earth, drawing light and energy from the body of the earth up into the trunk of the tree. Feel the light and energy from the earth rising into your body also.
  • See and feel the branches of the trees reaching up into the air, drawing down the energy of the sky and stars into the trunk. As they do so, feel the energy of the sky and stars flowing down into the crown of your head, lighting up and energizing your light body.
  • Let the flow of energy in the trees and the flow of energy in your body enhance each other as you breathe and relax. You can move the energy wherever you like in your body, according to the part you feel might feel healing or balancing.

If you like you can combine this meditation with elements of the Linking your energy body to environmental energies from my previous article. There is plenty of room for play, improvisation and enjoyment.
 
Related article: Standing like a tree

© 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)

Starts Tues/Weds April 11th/12th , 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

Saturday 15th April 9am-12.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

Saturday April 29th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Saturday 13th May 9am-12.30pm – Psychic & Psychological Self-defence half day workshop

Tues 30th/Weds 31st May – Wesak meditation

Integral Meditation Asia

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

Categories
Energy Meditation Integral Awareness Life-fullness Meditation techniques Mindful Resilience Presence and being present Primal Spirituality

Finding energy through meditation – Aspects of meditating with your energy body

“It’s really worth spending time being present to and mindful of your physical body. If our sense of our physical body is as ‘low resolution’ and disconnected as many peoples are, then awareness of the energy body is going to feel quite abstract“

Dear Integral Meditators, 

My series on Meditations for thriving and energy creation – An eight week course starts this week. It looks at key states of mind and body that we can cultivate in meditation to create more energy consistently. The article below is a way of beginning work on your ‘basic energy body’. If you enjoy it do consider coming along to the Tues or Weds class this week, as it will be the subject of the sessions.

And final reminder of the Meditations for Developing the Language of Your Shadow Self Workshop this weekend!

In the spirit of energy, 
 
Toby 

Finding energy through meditation – Aspects of meditating with your energy body (part 1)
 
Working on and with an awareness of your energy body can be one of the most transformative and catalytic aspects of a meditation practice. In the sections below I outline some basic pointers for meditation on your energy body. Each is a domain by itself, but put together integrally these body offer a rich way of working with your energy body.
 
Cultivating awareness of your physical body
Before trying to become aware of your energy body, which is a relatively subtle object, it’s really worth spending time being present to and mindful of your physical body. If our sense of our physical body is as ‘low resolution’ and disconnected as many peoples are, then awareness of the energy body is going to feel quite abstract.
 
Basic awareness of your energy body
To quote directly from my previous article on ‘Regenerating within 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”.
Once familiar with with your basic energy body, you can then work on awareness that other people and the objects in your environment have energy bodies, and practice working with an awareness of these. You can also do this as a walking meditation form, not just as a sitting one.
 
Linking your energy body to environmental energies
Essentially, we live our life within four ‘spheres’ of energy, the spheres of the earth, moon, sun and stars. Linking our energy body to these four can be done as follows:

  • Be aware of the energy of an ocean of light and energy in the centre of the Earth beneath you, where the solar core is located. Visualize a stream of that light and energy flowing up towards you, and connecting with you through the soles of your feet, or point of contact with the earth
  • Feel this earth light flowing into your legs and feet, energising and relaxing them as it does so. Think to yourself ‘My feet and legs are in the earth’. Have a sense of your body being connected too and in relationship to the living earth beneath you. Feel also the earth element within your body coming into balance.
  • Feel the light from the earth rising into your hips and belly. See a ball of moon-light building in your sacral-plexus; centre of the belly just above your hips. Think to yourself ‘My hips and belly are in the moon’ Have a sense of your hips and sacral plexus being connected too and in relationship with the living moon orbiting around the earth. Feel also the water element within your body coming into balance.
  • Feel the light from the earth rising into your heart & chest. See a ball of solar-light building in your heart centre. Think to yourself ‘My heart and chest are in the sun’ Have a sense of your heart and chest being connected too and in relationship to the living sun around which we are orbiting. Feel also the fire element within your body coming into balance.
  • Feel the light from the earth rising into your head. See a ball of star-light building in your head centre, middle of the brain. Think to yourself ‘My head is in the stars’ Have a sense of your head and neck being connected too and in relationship to the living stars and universe of which our own earth, moon and solar system partakes. Feel also the air element within your body coming into balance.

 
When you have finished, simply see the energy of the star, sun and moon centres in your body reducing as you gently re-orientate around your physical body and bring the meditation to a close, the duration of the meditation can be as short as 2-5 minutes to connect you to and activate your energy body. It can also be done as a longer form where you are combining energy body awareness with stillness.
Once you have done this a few times in a static position, you can try doing it outside, and even as a walking meditation. This can be powerful as you are interacting more explicitly with your direct environment when you walk in it.  
 
Related article: Aspects of environmental meditation

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 April 11th/12th , 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

Saturday 15th April 9am-12.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

Saturday April 29th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Tues 30th/Weds 31st May – Wesak meditation

Integral Meditation Asia

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

Categories
Biographical Insight Meditation Integrating Ego, Soul and Spirit Life-fullness Meditating on the Self Meditation and Psychology Motivation and scope Presence and being present

Relaxing into who you are – Mindfulness around reputation

“Generally, I’ve noticed that caring less and caring appropriately about reputation doesn’t harm it in ways that really matter too much, and that good people are often drawn to me turning up authentically and offering something genuine”

Dear Integral Meditators, 

This weeks article looks at reputation as an object of mindful attention, if you enjoy it, do feel free to join us for this week’s Tuesday & Wednesday meditation class, where we shall be taking it as out subject for meditation.

Heads up for two events next week: Starting Tues/Weds April 11th/12th , 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course & Saturday 15th April 9am-12.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

In the spirit of the life-eternal, 
 
Toby 

Relaxing into who you are – Mindfulness around reputation

‘PROPHECY’ By Anthony De Mello
“I wish to become a teacher of the Truth.”
“Are you prepared to be ridiculed, ignored and starving till you are forty-five?”
“I am. But tell me: what will happen after I am forty-five?”
“You will have grown accustomed to it.”
 
The above story is one of my favourites, I mention it quite often in my trainings and coaching sessions. Over the years it has really helped my to relax into who I am, do the work that I want to do and, based upon that invite others to participate in a way that I can make a living
 
Are you prepared to be ridiculed, ignored and starving till you are forty-five?
With reputation, its worth looking at the attachments and anxieties that we have around it. Naturally we don’t want to be ridiculed or thought of as stupid, we want affirmation from others. Naturally we don’t want to be ignored, we want to feel that we have value and that that value is recognised. The thought of not having enough resources to survive haunts us, and we feel we need to make friends and allies to help us avoid that ( even though for the most part we are well beyond the point of completely running out of food and money). All of this is understandable, but it becomes a problem when we start to change ourself and divert from our own basic authenticity in order to gain or sustain a ‘good reputation’ with others and in our community.
I stated relating this story when I was around 40 years old (I misread the age in the text). When I told it I told it in relation to the work of being an independent mindfulness and meditation teacher, outside of the mainstream plying my trade and encouraging participation. I had struggled somewhat up to that point with the task of being happy to stick to my guns in terms of my work, and not be too bothered who liked it, disliked it or just wasn’t interested. I wanted to be thought well of, be recognised and rewarded when I set out my stall and made an offering. By the time I hit 40 however it had started to be more of an amusing game to me, ‘rejected’ or ‘ignored’ had become something I had accepted as a normal part of things. There was a real liberation that came from this in two ways:

  • Firstly, my peace of mind and equanimity in the face of reputational concerns increased
  • Secondly, I felt free-er to simply turn up and be myself, offer what I had to offer and relax into the effects/consequences of that

Another couple of effects were:

  • I started enjoying my work more, and engaging with more enthusiasm
  • I noticed that, when people did like what I did, or connected with what I offered, it felt stronger; what I gave out tended to come back

 
Letting go of over-concern won’t harm your reputation
I’m not suggesting here that you completely don’t give a sh*t about what others think of you, just that you:

  • Recognize and release over-concern around reputation
  • Don’t compromise yourself for the sake of your reputation
  • Make the cultivation of your reputation an aspect of your curiosity, creativity and ethics, rather than neurosis and insecurity
  • Value your reputation with the people that you value, and that value you, rather than ‘everyone’
  • Become good at affirming your own fundamental value and worth instead of needing that affirmation from what others think of you

Generally, I’ve noticed that caring less and caring appropriately about reputation doesn’t harm it in ways that really matter too much, and that good people are often drawn to me turning up authentically and offering something genuine.
Back in my Tibetan Buddhist days reputation was amongst four domains to cultivate even-mindedness around:

  • Pleasure and pain
  • Loss and gain
  • Praise and blame
  • Good reputation bad reputation

Even-mindedness around of them has substantial rewards, ‘reputational even-mindedness’ is a base for types of happiness and confidence that cannot be had when we are at the mercy of the opinions of others. And you probably won’t starve, either.

Related reading: The experiential self: Meditation, vividness & charisma

© 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)

Sat & Sunday 1st, 2nd April – Two day integral meditation retreat

Starts Tues/Weds April 11th/12th , 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

Saturday 15th April 9am-12.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

Saturday April 29th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Tues 30th/Weds 31st May – Wesak meditation

Integral Meditation Asia

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

Categories
Inner vision Insight Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindful Self-Leadership Presence and being present Stress Transformation Using the Energy of Negative Emotions

Discovering the pleasure of alone

“Enjoying your alone time then offers a whole new experience of being in the company of others. You can enjoy humans and other living beings for what they have to offer, and for the joy of connection, rather than the fear of loneliness”

Dear Integral Meditators, 
This week’s article explores our relationship to being alone, and how to move from being lonely to enjoying being alone. 
This Tuesday & Wednesday is the annual Spring Equinox balancing and renewing meditation , with the Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat on the Saturday. You are welcome to join either or both, live or online.

Finally, heads up for the next major weekly meditation series starting mid-April: Starts Tues/Weds April 11th/12th , 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

In the spirit of alone not lonely, 

Toby 

Discovering the pleasure of alone

In this article I want to focus on a few points that lie between going from feeling lonely to the pleasure of being alone. It’s a huge advantage to feel comfortable being alone, and is entirely complementary to a real and deep enjoyment of being in the company of others.

Mammalian and existential loneliness
As humans we are naturally a fairly lonely lot. On the mammalian level we crave the security of the pack, and tend toward a primal nervousness and vulnerability when alone because of this. We also have a natural and understandable desire to be seen and appreciated by others as an affirmation of our fundamental value. On a deeper existential level there is also the challenge of knowing that we are all alone in our experience, no one can truly know us and what we are going through. This is something that we tend to resist, trying very hard instead to been seen, heard and recognised by others.  All of this becomes particularly acute if our self-image, and therefore or basic sense of our value and capability is shaky.

Avoiding alone because of loneliness
For all the reasons above we can find ourselves avoiding being alone in order to avoid having to confront our loneliness. This then means that we miss out on all the opportunities to experience what you might think of as the joy of being alone. After all, people can be quite bothersome, and this can be compounded by our own neediness of them. These two together often results in us seeking people out, and then at the same time disliking being in their company, which is a bit of a lose-lose situation!

Reframing alone

  • Being alone is a way to re-connect to yourself, and make your own inner connection to yourself warm, healthy and stable
  • It’s time to catch up with yourself, heal your wounds and return to wholeness
  • Being alone is freedom to enjoy your own company and not be obligate to others for that time
  • It’s time to enjoy your creativity and imagine new possibilities
  • It’s time to recover your energy
  • It’s time to connect to silence, or at least less inner noise
  • It’s time for you to arrange your thoughts and thinking in a way that sets you up for success in life
  • And of course, it’s time to meditate and pursue your other interests

What other reasons can you think of to help you start looking forward to the next time you are alone?

Meditation and the freedom of alone
Meditation of course is, at least in part the art of enjoying being alone. Before you start to really enjoy being alone, meditation is a great place to start learning how to enjoy being alone, to notice and make peace with your loneliness, and the other reasons that compel you to seek out company as a way of avoiding yourself. If you sat for five-ten minutes each day for the next week, oriented your mindful attention around the ‘reframe list’ above you might find yourself enjoying it faster than you think.

Happy alone, happy in company
Enjoying your alone time then offers a whole new experience of being in the company of others. Rather than being there because you need to be, you can be there because you want to be in their company. You can enjoy humans and other living beings for what they have to offer, and for the joy of connection, rather than the avoidance of loneliness.

Related article: Independent interdependence

© 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

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)

Tues 21st & Weds 22nd March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Saturday March 25th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Sat & Sunday 1st, 2nd April – Two day integral meditation retreat

Starts Tues/Weds April 11th/12th , 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

Saturday 15th April 9am-12.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

Tues 30th/Weds 31st May – Wesak meditation

Integral Meditation Asia

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

Categories
A Mind of Ease Enlightened love and loving Inner vision Insight Meditation Life-fullness Meditation and Psychology Motivation and scope Using the Energy of Negative Emotions

Wisdom around forgiveness 

“How many of the things that we have done or others have done to us were as a result of not knowing any better, or out of ignorance? If it was out of unknowing, then perhaps these are the things that we can start our forgiveness practice with”

Dear Integral Meditators,

 
This week’s article looks at forgiveness as an object of mindful attention and practice. As a state I find forgiveness a very ‘mind-cooling’ experinece, it’s nice just to sit in and feel your inner temperature drifting gently down!
If you enjoy the article, then do come along to this weeks Tuesday or Wednesday class where we will be taking forgiveness as our object of meditation. 

This week is also the start of a new mini-meditation series: The Wisdom of Awakening Series: Meditations for forgiveness, Eternal life & True inner fortitude. It promises to be a fun and informal way to deepen your meditation practice in unexpected and whimsical ways!

And finally, brief reminder of the Shadow meditation workshop on the 18th March, for the slightly braver and more adventurous….

In the spirit of acceptance & forgiveness, 

Toby 

Wisdom around forgiveness

Before you start reading the article, it might be worth just having a think about your current experience of forgiveness:

  • How would you define it?
  • What sort of feelings and emotions come up for you around forgiveness?
  • Are there people in your life, including yourself that you’d like to forgive?

If we think of forgiveness in broad terms as a ‘willingness or intention to let go of grudges for (perceived?) harm done, and for the anger and resentment accompanying it’. Then this, along with your own reflections gives us a basis for proceeding. Here are three mindful positions that you can take around forgiveness:

Awareness that you aren’t forgiving, haven’t forgiven, haven’t accepted
If you know you have resentment towards someone or yourself, before you start telling yourself that you need to do anything like forgiving, you need to know it is there and acknowledge that fact. If you know you are not ready to forgive, then accepting that is a good holding space. If for me the anger is still rising within me, my experience is that if I can simply acknowledge and flow with it for a while, I’ll start to move into the next stage naturally without forcing.

Accepting without forgiving
Working through your anger and resentment doesn’t necessarily mean you then forgive unconditionally. Sometimes it might feel more appropriate to focus on accepting what happened without necessarily forgiving unconditionally. It may be that you don’t feel it’s appropriate, or not your place to forgive, in which case an appropriate state of resolution and peace can be achieved through acceptance. You can read more about this position in my article ‘Acceptance or forgiveness – The difference’.

Choosing to forgive, choosing to understand
There are certain situations where you may feel that it is appropriate and beneficial to really emphasize forgiving and releasing properly. Sometimes this may be done conditionally, other times unconditionally. To do this involves:

  • Acknowledging the action
  • Accepting our feelings of anger and resentment around what has happened
  • Choosing to understand and forgive the person for their actions
  • Consciously letting go of our grudge, and wiping the slate clean in the relationship

These four stages may be something that we need to do more than once in order to really forgive, and it may be that we need to re-forgive a number of times over a period of time before we really sense that we have let go.
You might also consider that forgiveness has two major dimensions:

  • Applying it to ourselves
  • Applying it to others

Quite often the things we find really difficult to forgive in others are as a result of things that we have judged and not forgiven ourselves for. So if we are looking for a place to start, authentic forgiveness of self is a wise one!

So that’s most of what I wanted to say on the subject for now. Below is a short paragraph from ‘One Minute Wisdom’ by Anthony De Mello. How many of the things that we have done or others have done to us were as a result of not knowing any better, or out of ignorance? If it was out of unknowing, then perhaps these are the things that we can start our forgiveness practice with.

‘UNDERSTANDING’
“How shall I get the grace of never judging my neighbour?”
“Through prayer.”
“Then why have I not found it yet?”
“Because you haven’t prayed in the right place.”
“Where is that?”
“In the heart of God.”
“And how do I get there?”
“Understand that anyone who sins does not know what he is doing and deserves to be
forgiven.”

© 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

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 23/24th March – The Wisdom of Awakening Series: Meditations for forgiveness, Eternal life & True inner fortitude

Saturday 18th March – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Tues 21st & Weds 22nd March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Saturday March 25th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Sat & Sunday 1st, 2nd April – Two day integral meditation retreat

Starts Tues/Weds April 11th/12th , 7.30-8.30pm – Meditations for thriving and energy creation – An eight week course

Tues 30th/Weds 31st May – Wesak meditation
 

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 Mindful Breathing Mindful Resilience Motivation and scope Presence and being present Shadow meditation

Breathing with your inner wounds

“When we breathe with our inner wounds, the primary activity is being present to our wounds in a compassionate manner. We start to notice that the state of being warmly present to the wound starts to ‘change’ it without us trying to change it per-se”

Dear Integral Meditators, 
Breathing with your wounds is a fundamental therapeutic technique that I have been using quite a lot recently. In the article below I explain the principles and how to try it for yourself. 
Some of the deeper principles behind the below meditation can be learned and practiced in the  Shadow meditation workshop on the 18th March. If you enjoy the article, you’d be welcome to attend. 

In the spirit of healing, 

Toby 

Breathing with your inner wounds

Breathing with your wounds is a fundamental therapeutic technique that I have been using quite a lot recently. The basic principle is very simple:
As you breathe, be aware of any inner wounds, conflict or unresolved energy within yourself.

  • As you breathe in, extend the fundamental warmth of your compassion toward, around and into that area of yourself
  • As you breathe out, sustain relaxed focus on this, exposing the wound or conflict to the warm, compassionate energy

You can do this as a formal, sit down meditation, or just take it as a mood and atmosphere that you return to regularly though-out the day. For example, today is Sunday, and the pace/cadence of the day is that things are relaxed enough for me to be doing this type of breathing as I cook or walk, or am in between activities or direct interactions with others.
You can make the way in which you extend your compassion very subjective as you breathe, or you can make it slightly more objective and detached. Either works well in different ways. See my article on Building functional and wise compassion.

Compassionate presence heals
With our inner wounds it often feels as if we need to ‘do’ something in order to fix our wound. When we breathe with our wounds, the primary activity is being present to our wounds in a compassionate manner. We start to notice that the state of being warmly present to the wound starts to ‘change’ it without us trying to change it per-se. I mentioned in the paragraph above that I enjoy practising this on a Sunday. On Sunday we have the opportunity to be present to all of the half-processed emotions that are within us from the events of the week. Where we notice there is a wound or conflict, we can acknowledge and breathe with it, which will help to process it, enabling us to reset effectively for the beginning of the next week.

Breathing with wounds in relationships
If your inner wounds and conflicts are with people, you can practice compassionate breathing whilst bearing in mind the other person or people involved. Again, you are not trying to ‘fix’ the relationship, just extending healing presence to it, and observing the change in your perception that starts to take place. I find this is often somewhat magical, as the tone of the relationship the next time I meet the person or people often changes for the better.

Final point, sometimes it may not be possible to extend warmth and compassion to yourself or the wound. If that’s the case, simply acknowledging it and breathing with it, letting it come and go as you breathe in and out can still be very helpful. Often doing this for a while will then enable you to access the compassionate awareness.

Related reading: Lazy compassion
Building Your Compassion and Reducing Your Own Suffering, Everyday

© 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)

Saturday 18th March – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Tues 21st & Weds 22nd March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Saturday March 25th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

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