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A Mind of Ease Energy Meditation Life-fullness Meditation techniques mind body connection Mindful Breathing Mindful Resilience Mindfulness Presence and being present Stress Transformation

Sinking your centre of gravity

W
“If you observe your body during the day, you may notice is that, if there are a number of things that trigger your stress levels in succession, then your centre of gravity rises higher. If you consciously lower your centre of gravity, this can help build greater resilience to that stress.”
U
Dear Integral Meditators,

This weeks article explores somatic awareness and how it can help you deal better with stress.  Enjoy!

In the spirit of  balance,

Toby

 

 

 

 


Bringing your centre of gravity down

If you observe your body during the day, you may notice is that, if there are a number of things that trigger your stress levels in succession, then your centre of gravity rises higher.
For example, if during breakfast you are reminded of a project at work that is stuck, that thought causes your centre to rise a bit from your lower belly up into your stomach.
Then your partner reminds you that you haven’t started to organise for the party on the weekend, so your centre rises up into your chest. This is accompanied by shallower breathing, from the mid and upper lungs, you are no longer using the lower lung.
Then you go to work and 3-4 people are trying to get your attention. You can’t settle into a task, and even more stress is triggered. By now your stress levels are forcing your energy into your upper chest and shoulders. Your shoulders rise towards your ears, you are breathing from the top of your lungs, and your getting brain cramp behind your eyes as you try and ‘think’ your way out of all the uncomfortable feelings you are having!

Sinking your centre of gravity
One simple way to reduce your stress level then is to simply notice when your centre of gravity rises in your body, and spend a few moments bringing it down. here is one simple method that you can use:

  • Notice the height of your centre of gravity in your torso. For example, it may be in your upper chest or clavicles. Place your hand/palm on that level, and breathe, being aware of it.
  • Then place your hand mid-way between your current centre of gravity, and your lower belly area. As you breathe the next few breaths, ‘sink’ your centre of gravity down to this level, taking slightly deeper breaths than usual.
  •  Now place your hand over your lower belly area, just beneath the belly button. Over the next few breaths sink your centre of gravity down from your mid-level down into the belly. This makes your centre of gravity low, with your upper body relaxed. Feel your torso becoming ‘broad’ at the base (hips and belly) and ’narrow’ at the top (head and shoulders), like a mountain or pyramid.

Keeping your centre of gravity low in your body like this helps to release stress as it arises, and decompress stress that has been building up over time. Try doing the exercise three times a day, for just a minute each time, and observe the effect that it has on you.

 

Article content © Toby Ouvry & Integral Meditation Asia 2019.


Upcoming classes and workshops

Ongoing on Wednesday’s, 7.30-8.30pm (Restarts 21st August) – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings (Restarts 13th August), 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Tuesday 12.30-1.30 – Integral Meditation classes at Space2B on Stanley Street

Saturday November 16th, 11.30am-1pm – Get your meditation pratice started now – The shortest and most time effective meditation workshop ever

Saturday November 23rd, 10am-1pm – Qi Gong for Improving your Health and Energy Levels and for Self-Healing

Re-Starts Monday November 4th, 6-7.30pm – The Men’s Group – The path of conscious manhood

Tues  10th & Weds 11th December –  Monthly Full Moon Meditation & Manifestation Session

 


Integral Meditation Asia

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

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creative imagery Inner vision Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindful Resilience Mindful Self-Leadership One Minute Mindfulness Stress Transformation

Finding ledges on the steep climb

W
“During the day I practice ‘returning to a ledge’ several times, creating a safe, appreciative space where I can look after myself and also feel that the steep climb of my life is do-able, and that it is all worth it!”
S
Dear Toby,This weeks article describes an image that I have been using for a while to enjoy and appreciate my life, even when it feels like ‘the pressure is on’! I sometimes offer it as a pratice to my coaching clients when they are going through times of stress. I hope you enjoy it.This weekend has the beginners meditation workshop on Saturday morning for those interested.

In the spirit of ledges,

Toby

 

 


Finding ledges on the steep climb

I sometimes think about my life as a climb up a cliff face. Particularly when times are stressful, seemingly relentless and demanding I imagine myself climbing a steep cliff, with the destination a long way above and out of site. For most of the climb it is simply about looking around and reaching up for the next hand of foot hold, one after the next. Without a break, this would seem intimidating, so I imagine that on this climb there are small ledges that are just big enough for me to climb on and sit down. Here I can relax, regenerate and take temporary refuge. In my minds eye during the day I imagine I have reached one of these ledges. I sit and:

  • Look down of the most recent part of my climb and appreciate myself for having made the progress.
  • I imagine there is a light breeze and perhaps some sunlight. I look at the view of the landscape I have around me
  • Perhaps there are one or two rock flowers on the ledge, that help me to connect to the beauty in my life, and to know that my life is good, even amidst the pressure.
  • I breathe and take in the fresh air, I allow myself to pause and feel safe for this moment in my journey
  • I gather my strength and heart, and when I am ready I turn around and set of up the next section of my climb, renewed and more clear headed

During the day I practice ‘returning to a ledge’ several times, creating a safe, appreciative space where I can look after myself and also feel that the steep climb of my life is do-able, and that it is all worth it!

Article content © Toby Ouvry & Integral Meditation Asia 2019.


Upcoming classes and workshops

Ongoing on Wednesday’s, 7.30-8.30pm (Restarts 21st August) – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings (Restarts 13th August), 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Tuesday 12.30-1.30 – Integral Meditation classes at Space2B on Stanley Street

Saturday November 16th, 11.30am-1pm – Get your meditation pratice started now – The shortest and most time effective meditation workshop ever

Saturday November 23rd, 10am-1pm – Qi Gong for Improving your Health and Energy Levels and for Self-Healing

Starts Sunday November 3rd – A six week mindfulness course for adults with ADHD

Re-Starts Monday November 4th, 6-7.30pm – The Men’s Group – The path of conscious manhood

 


Integral Meditation Asia

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

Categories
creative imagery Integral Meditation Meditation and Psychology Meditation techniques Mindful Resilience Mindfulness

Key Practices for building mindful resilience (Video and article)

W
“Mindful resilience is the capacity to remain actively aware, creatively productive, constantly learning, happy and effective in life and at work, even when faced with pressure, stress, and tension from both within our mind and from our external environment.”
W

Dear Integral MeditatorsThis weeks article is one that I’ve published in conjunction with The Core Colective, it looks at areas of mindfulness that relate specifically to developing resilience.

Wishing you strength of body, mind and heart,

Toby

 

 

 

 

 


Faced with pressure, stress and tension? Try these ky practices to develop mindful resilience

Mindful resilience is the capacity to remain actively aware, creatively productive, constantly learning, happy and effective in life and at work, even when faced with pressure, stress, and tension from both within our mind and from our external environment.

If you’ve gone on meditation and mindfulness retreats yourself, you’ll know the wonderful feeling of being inspired to take the mindfulness back to the real world. Fast forward to the moment you touch down at home, back to your usual routine, and you find the state of mind you attained on your retreat, hijacked from you.

Sustaining mindfulness isn’t challenging for you alone. This chalenge inspired Toby to come up with a well-rounded and resilient mindfulness training to enable people to develop mindful resilience as a way of life through mindfulness and meditation practices.

Below is a list of what Toby believes, from practical experiences, are key practices to developing mindful resilience: Read full article

Alternatively you can watch Toby’s 45 seconds to greater inner resilience:

Article content © Toby Ouvry & Integral Meditation Asia 2019.


Upcoming classes and workshops

Ongoing on Wednesday’s, 7.30-8.30pm (Restarts 21st August) – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)

Ongoing on Tuesday evenings (Restarts 13th August), 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby  (East Coast)

Tuesday 12.30-1.30 – Integral Meditation classes at Space2B on Stanley Street

Saturday November 16th, 11.30am-1pm – Get your meditation pratice started now – The shortest and most time effective meditation workshop ever

Saturday November 23rd, 10am-1pm – Qi Gong for Improving your Health and Energy Levels and for Self-Healing

Starts Sunday November 3rd – A six week mindfulness course for adults with ADHD

Re-Starts Monday November 4th, 6-7.30pm – The Men’s Group – The path of conscious manhood

Wednesday 6th November – Toby is a speaker at Naked Nights Presents: Religion In Our Modern World – The balance of tradition and modernity


Integral Meditation Asia

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