Tag: Zen meditation

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Awareness and insight creative imagery Energy Meditation Enlightened Flow Inner vision Life-fullness meditation and creativity Meditation and Psychology Meditation techniques mind body connection mindful dreaming Mindful Self-Leadership Mindfulness Motivation and scope Presence and being present

Envisioning & presence – Climbing the mindful mountain

“Envisioning involves visualizing with hope, optimism and appropriate ambition a goal that you want to achieve in the future, being specific about what it looks like”

Dear Integral Meditators,

This weeks article explores how to combine future, present and timeless presence into a complementary, mutually supporting practice. If you enjoy it, it will be the subject of this weeks Tuesday & Wednesday meditation class, you are welcome to join us, live or online.

Next week the new weekly meditation program begins: The Way of the Mindful Warrior – Meditating with the Warriors creed. Details below, or just click on the link for the full write up.

Finally, new event for April on Saturday 23rd, 9.30am-12noon – Zen meditation deep dive mini-retreat

In the spirit of the envisioning & presence,

Toby

Envisioning & presence – Climbing the mindful mountain

This is an article about:

  1. How to connect what you do each day to the life you want to manifest
  2. To link your medium and long term goals to your everyday actions.
  3. To enjoy this process and build Confidence in yourself as you do it

It consists of three parts:

  1. The view of the mountain
  2. Climbing step by step the next part of the journey
  3. Watching the sky from the side of the mountain

The view of the mountain and the destination
This first section involves visualising with hope, optimism and appropriate ambition a goal that you want to achieve in the future. For example, I could take how I would like my business to have grown in the next 2-3years.

  • How much money am I making?
  • Who are my clients?
  • What’s my state of mind?
  • Where am I working?
  • What are the main components that create value in my work?

I build a picture in my mind of what it looks like. I enjoy being specific about building an ‘inner template’ that I can enjoy inhabiting as if it were true already. The image I build should be achievable, not just fantasy, but it should be as if things had turned out well, and our efforts had translated into manifestation.
This first stage is like when we are climbing a mountain; we look up at the path and plot our course before proceeding. Note that we are being deliberately and consciously future focused for this time.

Step by step
So, once I have the ‘big picture’ that I am working toward, once I have the view of the mountain to climb, I then focus on the next specific stage of the journey; climbing. As a climber this is when I put my head down and just take one step after the next on the path immediately ahead.
With regard to my business, this is where I identify the specific tasks today that I want to focus on doing to take me on the next step of my business journey.  At this point I am focused on present moment in time, attending with relaxed attention to the tasks of my day, one after the other, mindfully.
Often when we are going about our day, future thinking comes in in the form of worry or anxiety, getting in the way of our being effective at what we are doing in the moment.  Here we are trying to reduce this type of activity, using the task at hand.
If in my business I do a day of tasks related to creating it, one after another, then this is time well spent with regard to my big picture, future goal. I also have the sense of confidence and achievement of having executed effectively the tasks I have set myself, even if they weren’t all easy or pleasurable.

Watching the sky 
At points in the journey up your mountain, you want to sit down, look to one side and enjoy the view of the sky and landscape around you. Here you are not focused on the future, or the task at hand, rather you focus on the pleasure and regenerative energy of non-doing, non-thinking and just being. Imagine you are looking out on the landscape. It’s a clear day with plenty of blue sky, few clouds and plenty of sunlight. Just relax into the discipline of doing no-thing, going no-where and allowing all of your energy to come into the present moment. Not just the present moment in time, but the present moment out of time, the eternal present, a place of timeless regeneration and luminous ease. This period in your day enables you to stay fresh, enthusiastic and inwardly young as you continue your journey up the mountain, it prevents burnout and keeps it all in perspective.

These three mindful activities enable us to manifest our goals, connecting our visions
to our actions, without burning out. A part of your day, and your mindfulness practice can be dedicated to each of these.

Related article: Working Samadhi – The way of the mindful warrior

Article & content © Toby Ouvry 2022, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


In April – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

In a sentence: Experience unique Qi gong and Taoist breathing techniques to improve your immune system, energy level, psychological wellness and enhance your meditation…read full details

Starts Tuesday 5th/Wednesday 6th April 2022 – The Way of the Mindful Warrior – Meditating with the Warriors creed

In a sentence: Establish the inner strength, skill and courage needed to make you resilient in the face of life’s challenges, and thrive in both times of adversity and times of peace.

Overview: The Warriors Creed is a poem by an unknown Samurai in the 14th century. It outlines a code of conduct and a state of presence based around a series of inner qualities that can be cultivated through mindful contemplation, then applied to our daily life…read full details

Saturday 23rd April, 9.30am-12noon – Zen meditation deep dive mini-retreat

These 2.5hour Zen ‘mini-retreats’ are a chance to go into much deeper meditation states than you would be able to in your own personal daily practice, or even if you came to a one-hour class. Using sitting meditation methods in combination with breathing techniques and gentle stretching/mobility exercises Toby will guide you into deep meditative flow states that create the experience of a calm, unified, harmonized, resilient body, mind & heart…read full details

http://integralmeditationasia.com/workshops-classes/zen-meditation-deep-dive-mini-retreat/

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Ongoing January-March – Zen: The ordinary path to enlightenment – Meditating with the Ten Ox Herding pictures

In April – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Starts Tuesday 5th/Wednesday 6th April 2022 – The Way of the Mindful Warrior – Meditating with the Warriors creed

Saturday 23rd April, 9.30am-12noon – Zen meditation deep dive mini-retreat

Tues 17th/Weds 18th May: Wesak meditation

Integral Meditation Asia

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

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Inner vision Integral Awareness Integral Meditation meditation and creativity Meditation techniques mind body connection Presence and being present Zen Meditation

Your body of presence (Sitting sumo style)

“On a simple level, the aim of meditation is to turn your everyday experience from this ‘PASTpresentFUTURE’ into this ‘pastPRESENTfuture’.”

Dear Integral Meditators,

This weeks article explores how you can make your body a pillar of presence in meditation.

In the spirit of presence,

Toby

Your body of presence (Sitting sumo-style)

On a simple level, the aim of meditation is to turn your everyday experience from this “PASTpresentFUTURE” into this “pastPRESENTfuture”. You can see at the bottom of the article another visual representation of this. Basically, at the moment we spend more time in the past and future than we do in the present. As a result, we are often lost in and intimidated by them.  When we practice meditation or mindful activity, we bring more of our attention into the present and so become more grounded, calmer and less easily made anxious by our active mind. We become more solid in our own being, and so become stronger mentally and emotionally. You can use your physical body as an object of focus in the moment to build a ‘Body of Presence’, that you can anchor your attention to.

Sitting or standing like a Sumo wrestler
Imagine you are sitting or standing like a sum wrestler. Sumo wrestlers are large, heavy and know how to stay strong and grounded even when their opponents try and push them off balance. Feel your body to be heavy and massive, as well as poised and balanced. Bring your center of gravity low in your belly, upper body relaxed. Breathe and build your ‘body of presence’ in this way. The past and future are just like small insects trying to push you over! You are a mountain of stabile presence, like a sumo wrestler.

The body within the body
If you sit with your body like this in formal meditation, after a time you may start to have the experience of your physical body then dissolving away, and then the experience of an open spacious body of awareness. In Zen meditation, this is called the ‘body within the body’. What it means is that when we ‘drop’ the physical body in meditation, what is then revealed is the formless timeless ‘body of consciousness’ that is our liberated self, Buddha Nature, or awakened Nature.
Your ‘Sumo body’ is a very good basis for then moving into your ‘body of consciousness’ because:

  • Focus on the ‘sumo body’ helps overcome mental and emotional distractions, building stable presence, and the basis for ‘dropping’ your everyday body-mind
  • When you pick your physical body back up again after meditating on your ‘body of consciousness’ it is solid and stable, helping you to anchor back into the physical world after meditation.

So, there you go, two ‘bodies of presence’. One, the ‘sumo body’ you build around the physical body, the other one around your ‘body of consciousness’. Both are important aspects of a competent and complete meditator’s repertoire.

Related articles: Zen Meditation on the Body Within the Body (Within the Body)
The body within the body (infinitely small, infinitely big)

Article & content © Toby Ouvry 2022, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com


Tues & Weds March 22nd & 23rd – Spring Equinox balancing & renewing meditation

The 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.

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Ongoing January-March – Zen: The ordinary path to enlightenment – Meditating with the Ten Ox Herding pictures

Tues & Weds March 22nd & 23rd – Spring Equinox balancing & renewing meditation

Saturday March 26th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Integral Meditation Asia

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

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A Mind of Ease creative imagery Inner vision Insight Meditation Integral Awareness Life-fullness Meditating on the Self Meditation techniques Presence and being present Zen Meditation

The path of no escape

“Ground your quest for inner freedom in non-seeking and the path of no-escape!”

Dear Integral Meditators,

This weeks article explores how you can explore the boundaries of your inner freedom through meditation.  It is a subject we will explore in this  Tuesday and Wednesday evenings meditation session, you’d be welcome, live-in-person, or online.

Final reminder for the Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat this Saturday morning.

In the spirit of no-escape,

Toby

The path of no escape

Seeking and escaping – Your personal samsara
In my original Buddhist meditation training, the word ‘samsara’ meant the wheel of life, death and rebirth. We all wander continuously in a cycle of being repeatedly born in uncomfortable states of existence, only to die and be reborn in another. On a slightly more subtle level this plays out many times each day; we wonder in and out of uncomfortable, dissatisfying experiences based on the dynamic of our ‘wandering mind’. The essential dynamic of our wandering mind is seeking out pleasant and desirable experiences, and trying to escape from difficult or undesirable experiences. Based on this condition of attraction and repulsion, our mind wonders thru-out the day, never finding a place to rest, or to feel complete and whole. If you watch your mind and its attending feelings for a while, you’ll start to pick up your own ‘seeking and escaping’ pattern fairly easily. What you see there is basically your own personal samsara, or wheel of dying and being reborn from moment to moment.

 

Dropping your seeking and evading
If you want to attain ‘nirvana’ or liberation from your samsara, then a basic practice is to drop your seeking and escaping mind for a while, and rest in the space of freedom that lies in doing so. In meditation this means:

  • To temporarily stop seeking things you are attracted to, hoping for, excited by or think you might temporarily enjoy
  • Likewise, to stop seeking and avoiding subjects and experiences that you would normally feel aversion for, or anxiety in encountering.

Inwardly and for a while simply stop evading and running towards things in your mind, and let it rest in the present, with what is there for you from moment to moment.

 

The doorway to your personal nirvana
When you try the above practice for a while, you’ll start to notice a new experience arising for you; a space or doorway that gives you access to an open, free state of being-in-the-moment. In this state you are not chasing or running after, you are simply free to rest and relax in your own company. Form moment to moment, in this space you are liberated from compulsive mental and emotional activity. This experience is the beginning of your own personal nirvana or freedom from wandering around the wheel of birth, death and rebirth!

Seeking and avoiding with purpose
Whilst we build this non-seeking state, of course in our daily life we have to go around seeking the things we need, and avoiding undesirable experiences. But as our practice continues, the nature of our seeking and avoiding changes. It goes from compulsive and unconscious to conscious and practical. We use it when we need it, and when were finished we put it down. It becomes utilitarian and functional, as ultimately our quest for inner freedom has now been firmly grounded in non-seeking and the path of no-escape!

 

Related articles: Hopefully hopeless
Aimlessness

Article & content © Toby Ouvry 2022, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Saturday Feb 26th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

In a sentence: Experience unique Qi gong and Taoist breathing techniques to improve your immune system, energy level, psychological wellness and enhance your meditation…read full details

 

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Ongoing January-March – Zen: The ordinary path to enlightenment – Meditating with the Ten Ox Herding pictures

Saturday Feb 26th, 9.30-11.30am – Monthly Qi Gong & Taoist Breathwork Clinic & Mini-retreat

Integral Meditation Asia

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

Categories
Inner vision Insight Meditation Integral Awareness Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Presence and being present Zen Meditation

Awakening to where you are (Polarity meditation & sitting)

“Polarity meditation gives us access to immediate, simple states of awakening, whilst at the same time allowing us to work with a wide variety of opposing forces in our life, creating a state of balanced harmony, between them, rather than imbalance and conflict”

Dear Integral Meditators,

Awakening in meditation is very simple, but it s also very complex. This article explores how to connect to a state of immanent simplicity and perfection though meditation.

In the spirit of awakening,

Toby

 Awakening to where you are (Polarity meditation & sitting)

Awakening in meditation
To awaken in meditation, certainly from the perspective of Zen meditation, but also implicitly in other forms, involves experiencing what is present for us in the moment, and becoming aware of that experience. I’ll use a quote from Thich Nhat Hanh in his book ‘Zen Keys’ to clarify this:
“Sitting meditation is not to think, reflect or loose ourselves in concepts or discriminations. It is also not to remain immobile, like a stone or the trunk of a tree”
How can we avoid two extremes of conceptualization and inertia? By dwelling in the present moment, right in the midst of our experience, under the lamp of mindfulness. Direct experience and awareness of direct experience are the ways to avoid these extremes. These words may seem complicated, but the experience itself is quite straightforward”
According to this understanding of meditation, to become awakened, or to awaken to our own Buddha nature in the moment is not something that we need to wait for. Rather it is something that we just need to recognize, and then rest in that recognition. Again from the book ‘Zen Keys’, the five principles of Soto Zen sitting meditation can help elaborate on this point:

The five meditation principles of Soto Zen ((Ts’ao T’ung Zen sect)

  1. Sitting meditation, even without a subject of meditation, is enough
  2. Sitting meditation and awakening are not two different things
  3. One must not wait for awakening
  4. There is no awakening to attain
  5. The mind and body are one

Different types of awakening, and awakening in the place you are
So, from one point of view, all forms of awakening are the same in the sense that they are awakening to the experience of the moment. But from another point of view, there are many different kinds of awakening according to the context. In polarity meditation the awakening occurs the point of balance, or harmony between two poles or opposites. Since there are many different types of polarized energy in our life, there are many different points of balance that we can awaken within. Here is one example to help illustrate this based on our physical body’s polarities:

Awakening to your body’s vertical centre: Sitting up, imagine your body’s vertical centre as a line of light/energy going from the crown of your head down to your perineum.

  • With small movements, rock your body from side to side, feeling the left and right halves of your body coming into balance either side of your bodies vertical core
  • Then rock your body forward and back with small movements. Feel the front and back halves of your body coming into balance around your vertical core
  • Then sit quietly and be aware of the sense of balance arising from the left and right, front and back halves of you body coming into balance with each other
  • Staying with this experience, simple move into a state of awakened presence around the feeling of balance in your body

This is one simple fundamental polarity meditation form that you can go deeply into.

There are a huge number of different ‘balance points’ that we can explore and awaken to for example:

  • Between our experience of calmness and excitement
  • Between resilience and vulnerability
  • Between seriousness and playfulness
  • Between our inner and outer life
  • Between ambition and humility

Polarity meditation gives us access to immediate, simple states of awakening, whilst at the same time allowing us to work with a wide variety of opposing forces in our life, creating a state of balanced harmony, between them, rather than imbalance and conflict.

There are a thousand ways to wake up in meditation, all of them are different, and all of them are the same!

Related article: Polarity meditation – Working consciously with tension

Watch Toby talking about Integral Polarity Meditation:

Article & content © 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   

Begins Tues 14/Weds 15th September – Integral Polarity Meditation – Exploring Earth, Lunar & ‘Vertical’ Polarities

In a sentence: Learn how to integrate different aspects of yourself and your world into complementary polarities in order to increase your internal harmony, strength and wellbeing

Overview: Polarity meditation is a tradition of meditation that has its precedent in both eastern and western forms of meditation. In the east it is found in Taoist meditation with yin & yang, and in the west within the Tree of Life & Qabalah. In this series we will be focusing on polarities
Read full details…

Tues & Weds 21st & 22nd September – Autumn equinox balancing & renewing meditation (Live & online)
The Autumn Equinox in the northern hemisphere marks the mid-point between the warmer, lighter seasons of the year and the cooler, darker ones. The forces of day and night, light and dark are of equal strength. As such it is a great time to emphasize balance and harmony, both in our life and meditation practice….read full details

Saturday 25th September – Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment Masterclass & Mini-retreat
One sentence summary: Learn how to understand, re-direct and make use of stress, anxiety and difficult emotions through mindfulness and meditation
Overview: Stress, anxiety, fear, anger, attachment – Ordinarily we see these states of mind and emotion as negative; things that get in the way of our happiness and wellbeing, and prevent us from achieving the goals and quality of life that we would like.
But what if there was a way in which we could learn to work with these negative and difficult energies in such a way that we could transform and redirect them, making them sources of positive and empowering energy?…Read full details

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Tues 14/Weds 15th September – Introduction to Integral Polarity Meditation – The Path of the Middle Way

Begins Tues 14/Weds 15th September – Integral Polarity Meditation – Exploring Earth, Lunar & ‘Vertical’ Polarities

Tues & Weds 21st & 22nd September – Autumn equinox balancing & renewing meditation (Live & online)

Saturday 25th September – Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment Masterclass & Mini-retreat

Tues & Weds 26&27th October – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Integral Meditation Asia

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

Categories
Awareness and insight creative imagery Inner vision Insight Meditation Life-fullness Meditation techniques mind body connection Presence and being present Zen Meditation

Signless-ness – Meeting your reality as it is

“One of the main points of contemplating signlessness is to realize that the world that we experience directly, and the world that we ‘think’ we see with our conceptual mind are two different things”

Dear Integral Meditators,

My Tuesday & Wednesday  classes this week will be on the subject of signless-ness, so here’s an article on the subject. Enjoy, and your welcome to join the session, either live or online.

My Meditations for connecting to the Tree of Life Workshop is this Saturday the 28th August. Its one of my all time favorite systems of meditation. I know I have a lot of favorites, but this is a stand out!

In the spirit of signs that are empty,

Toby

 

Signless-ness – Meeting your reality as it is

Definition of Signlessness
Here is a traditional definition of the Zen concept of signlessness from Master Thich Nhat Hanh: “Signlessness is the nature of the non-conceptualization of things.”

One of the main points of contemplating signlessness is to realize that the world that we experience directly, and the world that we ‘think’ we see with our conceptual mind are two different things. By learning to see the world ‘as it is’ free from the coloration of our conceptual mind, we can start to liberate ourself from past conditioning and habitual ‘negative’ thinking and feeling.

A signlessness symbol from aa Zen Guide
Imagine you are sitting in a landscape within nature. Then imagine a Zen master walks up to you, bows and hands you a small road sign, with no symbol or words in the middle, just an empty space. Take this as an invitation into the practice of signlessness. Sit with this for a short while and just let your intuition to explore the significance of the symbol…

The essential meditation on signlessness
Is simply  to move into a state of non-conceptuality or no thought, where our mind became signless in the sense of an absence of conceptual activity.

A few points on signlessness
One of the main points of sitting in a state of ‘signlessness’ is to learn to distinguish the world as it is from the world that our conceptual mind imagines or projects is there.
The appearance of our world together with the world that we project upon our reality is called dualistic appearance in Zen Buddhism. It is cited as the main reason why we experience so much confusion, conflict and pain in life.

One simple example of how dualistic appearance disrupts our direct experience of reality is seeing a cockroach. In reality a cockroach is a harmless creature with no power even to give us a small bite. But when many people see a cockroach, their conceptual mind immediately reacts by projecting the image of a cockroach that is aggressive and loathsome. As a result, they experience fear and/or aversion. This is one simple example, but in reality, dualistic appearance is disrupting our connection to the world and life as it is almost all the time. Practicing signlessness helps us to start to see this experientially. By seeing through the illusion created by our conceptual mind. We find depth and stability as we meet life as it is, rather than the illusion projected by our conceptual mind.
Here it is important to note that we are not rejecting conceptuality as all bad. It can have many good qualities. The main thing that we are trying to do is not to confuse conceptuality for reality.  Once we have distinguished the world as it is from our conceptual world, we can then use concepts in a playful and positive manner to enhance our expereince life. For example, if we was habitually conceiving our body as healthy and energised. This way of conceptualizing our body will help us to substantially influence our health and wellbeing if practiced in conjunction with other good habits such as a good diet etc…

Article & content © 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 last week article: Connecting to higher, deeper emotions (Enjoying emotional resilience)

Emotions can inspire you
Our day-to-day emotions often grind us down. The frustration of work, the anxiety around an uncertain future, the fatigue of having to tell the kids to do things five times in a row, the low-grade resentment towards others, loneliness, clinging, nervousness…the list goes on. Unless we are careful, this can be our main experience of emotions, which is an energy sapping experience!
But emotions can also inspire us and create energy in us. What if we were able to spend more time in our day connecting to these types of emotional state?…read full article

 

Saturday August 28th, 10am-5pm – Meditations for connecting to the Tree of Life Workshop

Overview: The Tree of Life is an ancient and comprehensive system of meditation, personal development and inner growth represented by the diagram of a tree. Although it is best known as a ‘western’ tradition of spiritual growth (Judaist, Christian, Islamic), the fundamentals of the Tree of Life practice can be found in different ancient systems of meditation and mindfulness throughout the world. This workshop is a practical introduction to how to meditate with the Tree of Life in order to:

  • Stimulate holistic and integrated inner growth
  • Consciously develop different levels and states of consciousness in meditation, and learn how to transition or journey between them in the inner world
  • Stimulate the development of your creative, imaginal and visualization skills
  • Make systematic, organized contact with guides, teachers, healing forces and archetypal energies within the inner world
  • Practice different types of meditation to build different strengths, and help you deal with different inner challenges…read full details

 

The Mindful Self Knowledge coaching program

This is eight-month coaching program with Toby is designed to facilitate your own personal mindful self-discovery process. It focuses on:

  • Awareness of how your past experience has influenced who and how you are today
  • Confidence in approaching your present experience with playful fullness and enthusiasm
  • Giving you the inner tools to face your choices and your future in an empowered, dynamic, and authentic manner. Read full details

Watch Toby’s video on the Program

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Starts 6th&7th July – Integral Meditation from the Perspective of Zen – A 10 week series

Saturday August 21st 9.30-11.30am – Mindfulness for Emotional Intelligence Masterclass

Saturday August 28th, 10am-5pm – Meditations for connecting to the Tree of Life Workshop

Integral Meditation Asia

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

Categories
Awareness and insight Enlightened Flow Essential Spirituality Insight Meditation Integral Meditation Integrating Ego, Soul and Spirit Meditating on the Self Meditation techniques Presence and being present spiritual intelligence The Essential Meditation of the Buddha Zen Meditation

Finding fulfilment within the dissatisfying

“Meditation enables us to enjoy the ever changing and transforming world around and within us, whilst at the same time resting secure in an identity that is not subject to that change, that is reliable, solid and liberated”

Dear Integral Meditators,

My Tuesday & Wednesday  classes this week continue the theme of Meditation from the perspective of Zen, where we will be meditating with some of the content of the article below…

This  coming Saturday is the Mindfulness for Emotional Intelligence Masterclass, and do check out my Meditations for connecting to the Tree of Life Workshop on Saturday the 28th August!

In the spirit of meditation,

Toby

 

Finding permanence within the impermanent and fulfilment within the dissatisfying

It is well known that the one of the Buddha’s main teachings was that of impermanence, that ourself and all the things within and around us are in a state of continuous change. Buddha taught that our ordinary everyday existence has the nature of transience and, when we cling too tightly to changeable things, dissatisfaction, pain and suffering arise.
What is not quite so well known or understood is that Buddha also taught that by closely observing that which is impermanent and unsatisfactory we can discover in that very same act of observation that which is permanent, reliable, liberating and fulfilling. Liberation and permanence exist in the same space as impermanence and dissatisfaction.

So, where is this permanence and fulfilment?
When we are looking for permanence in the here and now, we are looking for that which is not changing from moment to moment. Within the world of things, this type of permanent object is unfindable; our body and mind are changing from moment to moment, our world is changing everyday, friends and acquaintances come and go, we live and die in a state of continuous flux and change.
Amidst all of this change two things stay the same, and they are right under our nose; Our experience of inner and outer space, and our experience of awareness itself:

  • While all the outer world is in a state of change, the outer space that contains and provides a context for that change remains stable.
  • While the inner world of our mind is in a state of constant flux, with thoughts coming and going, the experience of awareness in our mind is always present, and fundamentally unchanging, like the sky that forms the background for clouds and the changing qualities of light during the day.
  • Whilst our sense of self in the world of form (based on our ego, or psychological self-image) always changes (good person, bad person, successful, failure, good looking, ugly etc…) the core experience of witnessing awareness itself remains unchanging, always constant, always non-judging, and steady in the face of all change.

So, when we look for something reliable, permanent, something within which we can truly rest at ease and find liberation from all our travails, the Buddha and similarly the teachers of all the great wisdom traditions teach that it is not found as something separate from your moment to moment experience, it is just that at the moment we are looking in the wrong way.
To find a place of permanence where you can rest at ease and find respite from the challenges and travails of your life, you simply need to look at your moment to moment experience right now and notice three aspects of it:

  • The inner and outer space that provides a context for our inner and outer world and
  • The experience of pure awareness itself.

Awareness has no qualities other than to observe, to bear witness to what is appearing in this moment.
Having become aware of the pervading sense of space, and of awareness itself, you simply allow your sense of self to rest in that sense of spacious-awareness, and enjoy its stability and reliability, how it does not change in the face of the continuously changing world of form.
One of the main points of meditation is simply this; to be able to rest your sense of self that sense of spacious-awareness, and identify that spacious awareness as you, your true self, or “real” self. Doing so enables us to enjoy the ever changing and transforming world around and within us, whilst at the same time resting secure in an identity that is not subject to that change, that is reliable, solid and liberated.

Related article: Tackling a-void-ance: Meditation for healing and transforming loneliness and emptiness

Article & content © 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   

Saturday August 21st 9.30-11.30am – Mindfulness for Emotional Intelligence Masterclass

In a sentence: Learn how you can use mindfulness to develop your emotional range and skills

Much of our quality of life depends not so much on what we are experiencing, but the way in which we experience it. Our moods and emotional states to a large degree define the quality of our life experience, at work, in our relationships and in our leisure activities. This masterclass will lead you on an experiential journey to:

  • Understand what feelings, moods and emotions are and how to build an effective relationship to them
  • How to consolidate and expand your existing emotional strengths
  • How to deal with difficult and challenging emotions, and even turn them to your advantage
  • How to increase the diversity/range of emotions that are available to you for enjoyment, pleasure and life-effectiveness! Read full details…

 

Saturday August 28th, 10am-5pm – Meditations for connecting to the Tree of Life Workshop

Overview: The Tree of Life is an ancient and comprehensive system of meditation, personal development and inner growth represented by the diagram of a tree. Although it is best known as a ‘western’ tradition of spiritual growth (Judaist, Christian, Islamic), the fundamentals of the Tree of Life practice can be found in different ancient systems of meditation and mindfulness throughout the world. This workshop is a practical introduction to how to meditate with the Tree of Life in order to:

  • Stimulate holistic and integrated inner growth
  • Consciously develop different levels and states of consciousness in meditation, and learn how to transition or journey between them in the inner world
  • Stimulate the development of your creative, imaginal and visualization skills
  • Make systematic, organized contact with guides, teachers, healing forces and archetypal energies within the inner world
  • Practice different types of meditation to build different strengths, and help you deal with different inner challenges…read full details

 

The Mindful Self Knowledge coaching program

This is eight-month coaching program with Toby is designed to facilitate your own personal mindful self-discovery process. It focuses on:

  • Awareness of how your past experience has influenced who and how you are today
  • Confidence in approaching your present experience with playful fullness and enthusiasm
  • Giving you the inner tools to face your choices and your future in an empowered, dynamic, and authentic manner. Read full details

Watch Toby’s video on the Program

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Starts 6th&7th July – Integral Meditation from the Perspective of Zen – A 10 week series

Saturday August 21st 9.30-11.30am – Mindfulness for Emotional Intelligence Masterclass

Saturday August 28th, 10am-5pm – Meditations for connecting to the Tree of Life Workshop

Integral Meditation Asia

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

Categories
Awareness and insight Concentration creative imagery Enlightened Flow Inner vision Meditation techniques mind body connection Mindful Breathing Mindfulness Presence and being present Primal Spirituality Zen Meditation

Zen Mountains, Zen Doorways

Dear Integral Meditators,

This weeks article outlines two simple meditation techniques. ‘Zen mountain’ is a sitting form that I have been using in the recent Zen series as a basic practice.

In the spirit of  mountains and doorways,

Toby

 

 

 

Zen mountains, Zen doorways

This article outlines two simple meditation techniques. ‘Zen mountain’ is a sitting form that I have been using in the recent Zen series as a basic practice. ‘Zen doorways’ is a method to use in daily life to increase your sense of presence, and appreciation for what is available to you in each moment.

Sitting like a mountain
Sink your centre or gravity down into the belly & hips – Sitting comfortably with a straight back, as you breathe in, be aware of any tension in the upper body; head, face, neck, shoulders. As you breathe out, release the tension down into your belly and hips, so that you are lowering the centre of gravity in your torso down into your belly.

Breathe from the bottom of your lungs, focus on your belly – As you begin your inhalation, send the air down into the bottom of the lungs, so that you are filling them from the bottom up. If you do this you will notice the belly moving out a centimeter or two as you inhale, and moving back to resting position as you exhale.

Imagine your body like a mountain, broad at the hips and narrow at the top – Feel your torso to be tremendously stable and solid. If you like you can even imagine your body as a mountain that you know, so that you really get a feeling of it being like a mountain. If you want to take the image a stage further, imagine your belly as a cave in the heart of the mountain as you feel it moving.
Let your mind gradually settle as you focus your attention on your belly-breathing and mountain-like body.

Zen doorways
Each time you walk through a doorway, take breath, and breathe yourself into the present moment, with an appreciation of what the present moment is offering you at that particular time.
Another nice variation on this is, each time you pass through a doorway, imagine that you are in your Zen retreat, say, passing under the branch of a tree, stepping on pine needles, or through the temple doorway. This way every time you go thru a door, you take yourself back to the Spirit of Zen using your creative imagination.

Related article: Body-Mountain, Cloud-Thought, Sky-Mind

Article & content © 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   

 

 

August 5th, 6th, 7th, 2-4pm – Mindful Life-skills for Teenagers – A three day course

These sessions are specifically designed to help teens develop their real inner skills that help them be:

  • More effective at achieving their chosen goals
  • Build confidence,
  • Build resilience around stress and
  • Increase their capacity for fun and enjoyment as they learn.

Read full details…

The new Mindful Self Knowledge coaching program

This is eight-month coaching program with Toby is designed to facilitate your own personal mindful self-discovery process. It focuses on:

  • Awareness of how your past experience has influenced who and how you are today
  • Confidence in approaching your present experience with playful fullness and enthusiasm
  • Giving you the inner tools to face your choices and your future in an empowered, dynamic, and authentic manner

Read full details

Watch Toby’s video on the Program

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Starts 6th&7th July – Integral Meditation from the Perspective of Zen – A 10 week series

Saturday 17th, 24th, 31st July, 2-4pm – Mindful Life-skills for Teenagers – A three week course

August details coming soon!

Integral Meditation Asia

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

Categories
A Mind of Ease Energy Meditation Insight Meditation Life-fullness meditation and creativity Meditation techniques mind body connection Presence and being present spiritual intelligence Zen Meditation

Four Types of Present Moment

“Drop your sense of time temporarily, become like a tree or a rock or a baby, with awareness that has forgotten all sense of time and abides in the peaceful space of the pre-present”

Dear Integral Meditators,

What if I told you there were four types of present moment, not just one? This weeks article explores four aspects of the present moment, each of which has its own value. . This Tuesday & Wednesday  classes are on the theme of “Different dimensions of Zen meditation/presence”, so if you enjoy the article, do feel free to join us, live or online.

Then this Saturday I’ll be putting on my  Mindfulness for emotional intelligence masterclass, Our moods and emotional states to a large degree define the quality of our life, so coming along is definitely time well spent!

In the spirit of  the journey,

Toby

 

Four Types of Present Moment

Normally when we think or talk about meditating “in the present moment” the assumption is that there is only one type of present moment. Actually, there are many types of present moment experience we can tap into. Here are four. With each one I detail what it is, how it helps us, and how to do a simple meditation upon it.

The Primal Pre-Present

The pre-present is essentially the “present moment” before we had any idea of time. We could also think about it as being the “pre-conceptual present”. Babies are always in the pre-present moment, because their minds have not developed the power of conceptuality, they have no idea of what the past or future is. Their mind remains placed firmly in the here and now, before time existed!

Likewise, animals live in the pre-present because they have non-conceptual minds. Trees and rocks also abide in the pre-present, the time before concepts and before the past and future.

Meditating on the pre-present enables us to relax, return to a state of innocent awareness, and tap into a state of deep regeneration and re-energization.

You can meditate on the pre-present simply by deeply observing a (peaceful) baby, or an animal, or sitting quietly in a landscape. Just drop your sense of time temporarily, become like a tree or a rock or a baby, with awareness that has forgotten all sense of time and abides in the peaceful space of the pre-present.

The Present Moment in Time

This is the type of present moment that we most often think of as the present moment. Our experience that is in the here and now, accompanied by the feeling of there being a past from which we have come, and a future toward which we are going. We cultivate this type of present moment experience by paying close attention to what is going on right now, on the immediate task at hand. Cultivating this form of present moment awareness helps us to be more grounded, to manage stress more effectively, and appreciate all that is good in our life.

You cultivate this form of present moment awareness by spending specific periods of time in our daily routine where trying to do just one thing, and whilst doing it, training our mind to be fully present to the task at hand, not wondering anxiously about the future or re-living the past.

The Timeless Present

The timeless present is the space of awareness beyond time. Once we have become conceptually mature as adults, that is learned to operate within the space of past, present and future, the assumption can be that time is something “out there”. In reality time as we understand it conceptually is an invention of the human mind. To meditate on the eternal present is to recognize that the entire realm of past present and future are all contained within the context of the timeless, and that this eternal, timeless present is always present, right here, right now.

The timeless present in many ways resembles the primal pre-present, but to be able to appreciate and value the timeless present we have to have gone into conceptual time, understood and lived within it, and then see through its illusion. So you could say that the timeless present is the post-transient present!

Meditating on the Timeless Present gives us maturity of vision, depth of perception, a sense of everything possessing its own natural perfection, and opens us up to our first classical “enlightenment experiences”.

We can meditate on the timeless present by recognizing that every aspect of our experience right here right now is contained within the embrace of the timeless present, and learn to relax our awareness into that ever present, eternal space.

The Intuitive Present

The intuitive present is when we have gained substantial experience of the timeless present, and have developed the capacity to function in conventional time whilst at the same time remaining connected to timelessness. As Ajahn-Chah says, it is the meditative experience of our mind being like “still water that moves, and moving water that it still”. From a present moment perspective, it is as if time and eternity now fit together in our experience like a hand in a glove. Conventional time is like the glove, the timeless present is like the hand within.

The intuitive present is not the same as our intuition in general, which can come in many forms such as our instinctive or emotional intuition.

Accessing the intuitive present signals the development of our capacity to engage fully in worldly life and spiritual life side by side, to live in the world whilst not being of the world so to speak. Our experience of the intuitive present gives us a powerful tool to see everything that we experience within the context of our unfolding path to greater awakening.

Article & content © 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   

 

Saturday 24th July, 9.30-11.30am – Mindfulness for emotional intelligence masterclass

In a sentence: Learn how you can use mindfulness to develop your emotional range and skills

Much of our quality of life depends not so much on what we are experiencing, but the way in which we experience it. Our moods and emotional states to a large degree define the quality of our life experience, at work, in our relationships and in our leisure activities. This masterclass will lead you on an experiential journey
Read full details…

 

August 5th, 6th, 7th, 2-4pm – Mindful Life-skills for Teenagers – A three day course

These sessions are specifically designed to help teens develop their real inner skills that help them be:

  • More effective at achieving their chosen goals
  • Build confidence,
  • Build resilience around stress and
  • Increase their capacity for fun and enjoyment as they learn.

Read full details…

The new Mindful Self Knowledge coaching program

This is eight-month coaching program with Toby is designed to facilitate your own personal mindful self-discovery process. It focuses on:

  • Awareness of how your past experience has influenced who and how you are today
  • Confidence in approaching your present experience with playful fullness and enthusiasm
  • Giving you the inner tools to face your choices and your future in an empowered, dynamic, and authentic manner

Read full details

Watch Toby’s video on the Program

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Starts 6th&7th July – Integral Meditation from the Perspective of Zen – A 10 week series

Saturday 17th, 24th, 31st July, 2-4pm – Mindful Life-skills for Teenagers – A three week course

Saturday 24th July, 9.30-11.30am – Mindfulness for emotional intelligence masterclass

Integral Meditation Asia

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

Categories
creative imagery Enlightened Flow Insight Meditation meditation and creativity Meditation techniques mind body connection Presence and being present Zen Meditation

Zen Flowers

“Put most simply, Zen is a calm, peaceful state of being that you can use to rest and observe in. You can also use it to create a state of ‘dynamic calm’ within which you do your daily activities; weathering your storms with it and enhancing your joys and victories”

Zen Flowers

Put most simply, Zen is a calm, peaceful state of being that you can use to rest and observe in. You can also use it to create a state of ‘dynamic calm’ within which you do your daily activities; weathering your storms with it and enhancing your joys and victories.
This article contains three simple ways you can cultivate an inner ‘Zen’ space in your own meditation. They are imaginative and experiential. You won’t find then in any Zen manuals (that I know of), they are my own techniques, but they are consistent with the spirit of Zen practice. Practiced together they are designed to give us a kind of ‘initiation’ into the experience of Zen. They will give you something new, even though you may know nothing about Zen, or are already a seasoned practioner.

Building an inner Zen retreat space
Spend a little bit of time sitting quietly and using your intuitive imagination to build your own ‘Zen Retreat’. This is simply an imaginal or imagined place that helps you to connect more strongly with the spirit of Zen. The way in which you perceive it is very much up to you. It could be like a mountain monastery type scene, or simply a special place in nature that we feel somehow embodies the spirit on Zen. Trust your intuition here, and be confident that whatever you see/feel/hear around you was perfect for you, and your understanding of what Zen is.

Meeting a Zen Guide
Set your intention within your retreat to meet your own ‘Zen guide’ or teacher. Imagine s/he comes to meet you. It may be someone that you have never met before, or it may be a figure that you know, either from your literal past, or a figure from a story or myth that you love. Your Zen guide is someone that you build within our imagination. Trust your intuition to give us an appropriate visual for the energy of your Zen guide. S/he could be a lay person or ordained, young or old.

Journeying to the origins of Zen
After connecting with your guide for a while, let them guide you guided us on a journey back in time to the origins of Zen, which was a teaching that Buddha gave, called the Flower Sermon.

The Flower Sermon:
Toward the end of his life, the Buddha took his disciples to a quiet pond for instruction. As they had done so many times before, the Buddha’s followers sat in a small circle around him, and waited for the teaching.
But this time the Buddha had no words. He reached into the muck and pulled up a lotus flower. And he held it silently before them, its roots dripping mud and water.
The disciples were greatly confused. Buddha quietly displayed the lotus to each of them. In turn, the disciples did their best to expound upon the meaning of the flower: what it symbollized, and how it fit into the body of Buddha’s teaching.
When at last the Buddha came to his follower Mahakasyapa, the disciple suddenly understood. He smiled and began to laugh. Buddha handed the lotus to Mahakasyapa and began to speak.
“What can be said I have said to you,” smiled the Buddha, “and what cannot be said, I have given to Mahakashyapa.”
Mahakashyapa became Buddha’s successor (in the Zen lineage) from that day forward.
Spend some time contemplating your own initial impressions of this story, before returning to awareness of being with our Zen guide in your retreat. Your Zen guide then gives you a personal gift to welcome you into the spirit of Zen. The gift is known only to you. You may understand immediately what the object or gesture means, or it may be something for you to take away with you and contemplate. Then finish the meditation after saying goodbye to your guide.
Your Zen retreat then becomes a place that you can go to further deepen your experience if meditation in the spirit of Zen, and to meet and meditate with your guide and the gift that s/he gave to you.

Related article: Four Zen meditations

Article & content © 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   

Starts 6th&7th July – Integral Meditation from the Perspective of Zen – A 10 week series

In a sentence: De-clutter your mind, develop concentration and create focused calm in your life by learning Zen meditation

Overview: The Zen School of Meditation arose from a combination of the teachings of the Buddha with the teachings of Taoism in China during the 6th century AD, where it became known as Chan meditation (‘Chan’ meaning ‘quietude’, or ‘meditation’). Later it was adopted by the Japanese, and it is they that called it Zen.

Zen is a particularly appropriate form of meditation for today’s hyper busy and challenging world because…Read full course details

Weekend of 9,10,11th July – The Integral Mindfulness Program for Coaches, Counselors & Therapists – Creating sustainable high performance and & wellness
Overview: This is a weekend, three-session dynamic mindfulness program designed for:

  • Those looking for an engaged, practical mindfulness course designed to build resilience, effectiveness and wellness in the face of work and life challenges
  • Trainers, coaches and therapists looking to integrate mindfulness into their own professional practice with clients
  • People who have been through basic conventional mindfulness training programs and are looking for the next level of practice and performance

The essential content of the course is ten separate but interlinked mindfulness meditation practices…
Read full details

Saturday 17th, 24th, 31st July, 2-4pm – Mindful Life-skills for Teenagers – A three week courseThese sessions are specifically designed to help teens develop their real inner skills that help them be:

  • More effective at achieving their chosen goals
  • Build confidence,
  • Build resilience around stress and
  • Increase their capacity for fun and enjoyment as they learn.

Read full details…

The new Mindful Self Knowledge coaching programThis is eight-month coaching program with Toby is designed to facilitate your own personal mindful self-discovery process. It focuses on:

  • Awareness of how your past experience has influenced who and how you are today
  • Confidence in approaching your present experience with playful fullness and enthusiasm
  • Giving you the inner tools to face your choices and your future in an empowered, dynamic, and authentic manner

Read full details

Watch Toby’s video on the Program

 

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

Are you looking a coach who can help you to:

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

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday Online class schedule

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

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

Starts 6th&7th July – Integral Meditation from the Perspective of Zen – A 10 week series

Weekend of 9,10,11th July – The Integral Mindfulness Program for Coaches, Counselors & Therapists – Creating sustainable high performance and & wellness

Saturday 17th, 24th, 31st July, 2-4pm – Mindful Life-skills for Teenagers – A three week course

Saturday 24th July, 9.30-11.30am – Mindfulness for emotional intelligence masterclass

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

Categories
Awareness and insight creative imagery Inner vision Integral Meditation Meditating on the Self Mindfulness Zen Meditation

Four Zen Meditations

Dear Integral Meditators,

This weeks article focuses on practical Zen exercises based around more or less well known quotes that are in the spirit of Zen. The nice thing about all of them is that they are great simplifiers of the mind, and realeasers of our natural intelligence.

Yours in the spirit of Zen,

Toby

Four Zen Meditations

This article is simply a set of four quotes in the spirit of Zen (note, not all from Zen sources, but nevertheless in the spirit of Zen practice), together with a focused contemplation to go with each.

“Knowledge is learning something every day, wisdom is letting go of something every day” – Zen Proverb
We all know that feeling of being overwhelmed by the amount of information coming our way in modern day life. Whilst we definitely need to keep increasing our knowledge, in order to make sure that our wisdom also increases in proportion to our knowledge we also need to spend time dropping our knowledge and resting in a state of simplicity and conscious ‘forgetting’. This means not just once every few months, but once a day!

“Zen does not confuse spirituality with thinking about God whilst one is peeling the potatoes. Zen spirituality is just to peel the potatoes”- Alan Watts
Pick one or two activities each day where you are focused on a non-conceptual experience of the activity itself, with the amount of conceptual thought kept to a minimum.

“The way out is through the door. Why is it that no one will use this method?” – Confucius
It’s very easy to over think and over-complexify when it comes to the things that we need to do in our life, and the motivations with which we do them. Practise pairing down and simplifying your actions so that they are simple, direct and appropriate responses to the demands of the moment. Don’t over think it!

“Only the hand that erases can write the true thing” – Meister Eckhart
Ultimate truth is a non-conceptual phenomenon. The only way you can get to it is though direct observation, penetration and experience of what is right in front of you. Practice erasing your thoughts and just looking at what is there.

A little further practical Zen tid-bit:

“The only Zen that you find on top of a mountain is the Zen that you bring with you” – Robert M Pirsig

© 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