Month: March 2024

A Mind of Ease Integral Awareness Integral Meditation Meditation techniques Mindful Resilience One Minute Mindfulness Presence and being present

Using distractions, sculpting thoughts, softening the body

Post author By Toby
Post date March 25, 2024

“Use distractions to remind yourself that you are in the present,

Use your thoughts to sculpt your perception of reality,

Soften your body to still your mind”

Dear Integral Meditators,

This weeks article explores combining three practices into a short meditation form. I find that putting different practices together makes for more interesting and more complete meditation, and this is one such example, enjoy!

In the spirit of integration,

Toby

Starts Tuesday/Wednesday evening 9/10^th April – Exploring your hidden maps of consciousness –mindfulness meditation for growing up

In a sentence: Combine all the benefits of a conventional mindfulness practice with the progressive inner growth & transformation of developmental psychology.

Suitable for: Beginners and more advanced practitioners alike. May be of particular interest to those interested in psychology, coaching, philosophy, & how to combine these disciplines with a living, dynamic meditation practice…read full details

Article of the week: Using distractions, sculpting thoughts, softening the body

What I have done in this piece is to put together three practices, ‘Being mindful of the non-present moment’, ‘Sculpting your thoughts’, and ‘Finding strength through softness’ into an integral practice, where they are done together in a single session. You can do them in the order described, or in a different one as you prefer. Using the order presented, you could say do:

Five minutes mindfulness of the non-present moment
Five minutes mindfulness of sculpting your thoughts
Five minutes mindfulness of inner strength through softness

Or you could emphasize one main practice for 10 minutes, and then doing 2/3 of minutes each of the second two.

‘Being mindful of the non-present moment’

“By studying the non-present moment more closely, often our mind quietens down substantially and becomes more present, without effort on our part”

Watch the distractions coming into your awareness from your environment and senses, and from your mind. Notice that all the sounds around you are in the present moment, and that when you focus on your awareness of them, this can bring you back into the present moment, not away from it. Notice that even though your thoughts may be of the past or future, the thoughts themselves are happening now, in the present! By recognizing this and being present to your distractions, they help you to come into the present moment, rather than taking you away from it!

‘Sculpting your thoughts’

“Look at the thoughts you are experiencing right now, and ask yourself the question; Are they sculpting me, or am I sculpting them?”
The first position here is simply to watch your thoughts. By doing some become aware of your minds mental content, and start to see how each of your thoughts is influencing your perception of yourself and your world. By thoughts I mean not just sentences, but images, memories, mental impulses, anything that is being generated on the mental plane. Then ask yourself the question: “What is the optimal way for me to mentally frame what my mind is dwelling upon, so that I derive maximum value and minimum unnecessary pain from it?”
Practice making small, creative interventions in your thinking process, guiding your thoughts according to the principle of the above question.

‘Finding inner strength & mental stillness through softness’

“How can I still the mind with as little effort as possible, using the softness of the body?”

Whenever you think a thought, the tension or energy of that thought will turn up as an energy in the body. The practice here is to make the body as ‘soft’ and relaxed as possible, so that your body energy is unable to ‘support’ the energy of your thoughts. Whenever a thought tries to appear, relax the areas of your body where you feel the energy of the thought, and let the thought dissolve away. In this way let your mind gradually relax into a still, thoughtless space where you can regenerate your inner strength.

Article & content © Toby Ouvry 2024, 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 – Effortless effort – The art of doing by non-doing, a ten-week meditation course

Tues & Weds 19,20th March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Saturday March 23rd, 9-11.30am – Integral meditation deep dive mini-retreat

Starts Tuesday/Wednesday evening 9/10^th April – Exploring your hidden maps of consciousness –mindfulness meditation for growing up

Saturday & Sunday April 20^th & 21st – Integral Meditation 1.5 Day Retreat

Follow Toby on: LinkedIn, YouTube, Instagram

Integral Meditation Asia

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

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindful relaxation, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind, sculpting thoughts

A Mind of Ease Energy Meditation Insight Meditation Life-fullness Meditation and Psychology Meditation techniques Mindful Confidence Mindful Resilience Mindful Self-Leadership

Single-headedness – Not getting anxious about anxiety

Post author By Toby
Post date March 18, 2024

“What are the situations where you tend to put a “Head upon a head”, or create a problem about your problem? Those are the places that would be good to start practicing ‘Single-headedness’!”

Dear <<First Name>>,

The practice of single-headedness is one that I have been working with various coaching clients over the years, recently I realized that I hadn’t written an article on it, so the one below rights that wrong!

This week’s Tuesday & Wednesday meditation is the Spring Equinox balancing and renewing meditation all welcome, both in-person or online

And heads up for two short meditation retreats, the first this Saturday: Integral meditation deep dive mini-retreat & second the April 20^th & 21st – Integral Meditation 1.5 Day Retreat. If your interested in really deepening your level of practice, then these are two to consider!

In the spirit of single-headedness,

Toby

Not putting a head upon a head – not getting anxious about anxiety

When do you put a ‘head upon a head’?
‘Don’t put a head upon a head’ is an expression that I might have picked up from Zen somewhere, but I can’t find the reference, so it may be something that I came up with by myself (!) Essentially what it means is that you make two problems out of one:

When you get anxious about the fact that your anxious
When you get stressed that you are stressed
When you get angry that you are angry
When you get depressed about being depressed
And so on…

Then you are “putting a head upon a head.” What this means is that you already have a challenge, but as well as feeling the actual stress of the situation, you are feeling stressed about the stress itself, which compounds the difficulty and makes it worse!

Not putting head upon a head
So then, to not put a head upon a head, the essential manoeuvre is acceptance.

If I am anxious, I work on simply acknowledging that anxiety, accepting it, thereby not adding to the already existing anxiety
When I get stressed I create an ‘inner holding space’ for my stress so that it stays simple stress, not stress because I’m stressed
If I am angry, I don’t judge being angry too harshly, I accept it and focus on what can be constructively done about it
If I am depressed, I don’t add to the burden by thinking “I’m such a looser because I’m depressed, why am I always depressed?” (which is depression about depression), I simply work on holding space for the existing depression in the present, as I find it.

Some simple examples

Uncertainty
I’m anxious because the result of something that I care about is not entirely certain (Eg: Giving birth, marketing a new product, recovering from an illness or not, giving a speech to an audience…). In such a situation, anxiety and degree of fear would be quite natural. So, I want to be accepting and working with the natural anxiety that I have. If I can do that then I can prevent having to deal with the ‘second head’ of fighting the existence of my anxiety and getting anxious about it!

Unable to sleep
Let us say you are in bed, and you must be up early, but you can’t go to sleep. Then you start thinking about how you need to be up early, how tired you will be if you can’t go to sleep. You start getting stressed about the stress of not being able to sleep. Then you try a bit to hard to get to sleep, and the tension of trying too hard makes it even more difficult to fall asleep. It starts to spiral from there. To “Not put a head upon a head” would be to accept that you can’t fall asleep, be a bit curious about it, and relaxing into the experience of non-sleeping. That acceptance and relaxation may mean that you actually start to fall asleep, but even if it doesn’t, your experience of not sleeping will be less stressful and more relaxing.

What are the situations where you tend to put a “Head upon a head”, or creating a problem about your problem? Those are the places that would be good to start practicing ‘Single-headedness’!

Related article: What happens when you are not afraid of fear?

Article & content © Toby Ouvry 2024, 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 – Effortless effort – The art of doing by non-doing, a ten-week meditation course

Tues & Weds 19,20th March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Saturday March 23rd, 9-11.30am – Integral meditation deep dive mini-retreat

Saturday & Sunday April 20^th & 21st – Integral Meditation 1.5 Day Retreat

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind

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Mindful flow around the things that are most important to you

Post author By Toby
Post date March 11, 2024

Dear Integral Meditators,

This weeks article looks at mindfulness when brought to bear upon the most important activities in your life. If you enjoy it, we will be exploring it in this weeks Tuesday & Wednesday Meditation sessions.

Heads up for the upcoming Spring Equinox balancing and renewing meditation on 19th & 20th March!

In the spirit of mindfulness,

Toby

Mindful flow around the things that are most important

How mindfulness makes things better
Fundamentally, mindfulness is about being present to your life in a relaxed, focused manner. By being present in such a way, you create a ‘flow state’ where you can:

Enjoy the present activity and derive fulfilment from it
To more effective and wiser regarding your experience of any challenges being presented

By being relaxed, focused and present (as opposed to tense, anxious and reactionary), things essentially tend to get better and easier in a natural, unforced manner.

What to focus on in mindfulness?
The premise here is that, if you practice mindfulness around the most important things in your life, then they will get better. What are the most important things? Well, it depends upon the person, but since most of our time is spent in relationships and in work, then these two are very important to build your mindful flow capacity around. Here are a few pointers for how to do this:

Mindfulness around relationships
Sitting quietly, build a little bit of basic mindful flow around the breathing, by focusing your attention on the inbreath, then relaxing your body-mind on the outbreath. Now, bring your attention to an important relationship, perhaps your romantic partner, a family member or colleague. Picturing them in your mind’s eye, practice being mindful to what comes up as you are present to them:

Notice the internal conversation that starts up within you
The judgments
The emotions and mood that settle in
Times when you have states of blank, unknowing, ambiguity or confusion
Particular memories of subjects that come up
What does the content look like from your ‘I’ space?
What does the relationship look like from their ‘I’ space?
What does the relationship look like from both of your ‘we’ space?

As you do this, you are not trying to fix or solve any of it, rather simply be present to all the material in a focused, relaxed manner. That is the only ‘goal’.
By being present in this way, as an observer, naturally your awareness of the relationship will increase. When you next meet the person, as you interact, practice bringing some of that mindful presence into your contact with them, be relaxed and lightly present as far as possible.

Mindfulness around work
Establish your basic mindful flow, then bring your attention to an important area of your work, or just your sense of work more generally. Picture the circumstances in your mind’s eye, practice being mindful to what comes up as you are present to it:

Notice the internal conversation that starts up within you
The judgments or anxieties
The emotions and mood around the project
Memories that surface persistently
Times when you have states of blank, unknowing, ambiguity or confusion
What does your work look like from your ‘I’ space?
What does your work look like from other people’s perspectives?
If someone were looking on as an observer, or ‘fly on the wall,’ what would they see?

As with relationships, you are not trying to fix or solve any of it, rather simply be present to all the material in a focused, relaxed manner. That is the only ‘goal’.
By being present in this way, as an observer, naturally your awareness of the relationship will increase. When you are next at work, practice brining some of that mindful presence into your tasks and interactions. Practice light, mindful attention to what you are doing.

If you practice these two exercises consistently, even for only a few minutes a day, you will notice your experience of relationships and of your work change in the manner that I outlined in the first two paragraphs. Sound too good to be true? Why not try it for a week and find out?!

Article & content © Toby Ouvry 2024, 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 – Effortless effort – The art of doing by non-doing, a ten-week meditation course

Tues & Weds 19,20th March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Saturday March 23rd, 9-11.30am – Integral meditation deep dive mini-retreat

Integral Meditation Integral meditation training pages Meditation Recordings Meditation techniques

The basic meditation state, functional breathing & flow training page

Post author By Toby
Post date March 4, 2024

Dear Integral Meditators,

Welcome to the basic meditative presence, breathing & flow training page. In it you will learn how to do this integral meditation combination effectively, & you can then use the meditation recordings & readings below to practice. Scroll down below to

Watch the video
Listen to the studio quality guided meditations. There is a 20minute & an 8 minute version
Read the related articles

Each of these practices are fundamental to good meditation technique. Once familiar with them, they will continue to help you in your other meditation practices almost continuously!

In the spirit of meditative presence,

Toby

Intro to the practices:

Guided meditations:

Listen to the Twenty minute meditative presence, breathing & flow meditation

Listen to the eight minute meditative presence, breathing & flow power meditation

Listen to the building strengths through mindful flow 10minute meditation

Original articles:

Meditation – Not missing your life (Your basic meditation state or space)

The foundational pillars or ‘goal-posts’ of meditative presence

Using mindful flow to train in strengths-building

Functional breathing – four meditations

The Integral Meditation Training pages are a free resource, but if you feel you have benefitted, & would like to donate to the Integral Meditation training pages & project, you can do so via PayPal or if in Singapore you can do so directly by PayNow on +6596750279. Thanks!

All content © Toby Ouvry 2024, you are welcome to use or share this page content, but please cite Toby as the source and include reference to his website www.tobyouvry.com

VIEW OTHER INTEGRAL MEDITATION TRAINING PAGES

Follow Toby on: LinkedIn, YouTube, Instagram

Integral Meditation Asia

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