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Integral Meditation training page: Using distractions, sculpting thoughts & soft body

Dear Integral Meditators,

Welcome to the Using distractions, sculpting thoughts & softening the body 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 article

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 using distractions, sculpting thoughts & soft body meditation

Listen to the eight minute using distractions, sculpting thoughts & soft body meditation

Related articleUsing distractions, sculpting thoughts, softening the body

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


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New Therapeutic Mindfulness coaching service & reading anthology

Dear Integral Meditators,

From September thru December 2023 I facilitated a course called Re-discovering your inner vitality & joie-de-vivre – An introduction to integrative therapeutic mindfulness & meditation.

I am now offering it as a 1:1 coaching service, which can also be facilitated in a group coaching context. You can read about the coaching & training by following the link above. Essentially the question it seeks to answer is “How can we re-work our relationship to the past in a way that helps us to see the present & future with clarity, enthusiasm & vision?”


I have also created this ‘Therapeutic mindfulness reading page’ which is an anthology of all the articles that I wrote during that time. You can find these summarized below, with links to each article.

The recordings of the original course are also available as an online course, if you are interested in that then just drop an email to info@tobyouvry.com

In the spirit of re-awakening inner joy,

Toby


Therapeutic Mindfulness Article Anthology

Creating an inner therapeutic mindfulness space – six positions

The purpose of therapeutic mindfulness is to go back to previous stages in our development in order to reconnect to feelings, emotions, body sensations & memories that we have repressed, denied, or lost touch with. The healthy re-integration of these experiences sets the scene for a renewed sense of wellbeing within our present life, & for safely engaging in higher, deeper levels of personal growth.”

Mindfulness of mood & atmosphere of your life-story

“You might think about your inner mood as being like the weather. If you are playing a game of tennis in a sunny, lightly breezy day, its completely different from playing it on a rainy, very windy day. We can usually shift ourself at least partially toward a better mood if we try, and this then affects everything for the better”

The projector behind you – How the past interweaves your present & future

“Past-focused mindfulness involves delving consciously into past memory & narratives, releasing pent-up energy, and then gently reworking these stories to create a more optimistic and energized outlook

Progressively recovering your joie de vivre (Meditating with your inner child)

“If you are prepared to do the work, it seems there truly are no edges to your level of inner joy”

Meditating with your teenage-self

“The ‘teenage self’ is one of several aspects of our inner-self or psyche that, if we take the time to connect to, we can find ourselves being enriched. For example, if I am well connected to my inner teenager, then I can draw upon his innate curiosity, ambition and appetite for life in a way that other middle-aged folk who lack a vital connection to their inner teenager cannot!”

Suppression & repression – the difference, & it’s importance

“Suppression can be used positively and strategically to enhance our effectiveness and wellbeing in life, whereas repression almost always results in long term inner turbulence and interference in our ability to see and work with our present life as it is”

Re-working your ego by expanding your self-concept (AKA: Van Halen therapy)

In a situation where your self-concept doesn’t believe you can meet & solve a challenge, you can do one of two things. You can give up, or you can change your idea of yourself, making it one that can work with what is presenting

Transcending & including – Integrating the big & the small selves

“As you grow & mature, if you repress your previous selves, they can become ‘allergies’. If part of you remains trapped within them, they become ‘addictions.  Transcending & including means to grow beyond who you were, whilst still giving your previous self a seat at the table”

 All 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


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From fusion to Supermind – The journey of developmental mindfulness

“Supermind is a stage and structure of consciousness that has to be earned, step by step. This is different from simply a ‘Big-mind’, or non-dual awakened state that we can have in meditation, but that can occur at any stage in our inner growth”

Dear Integral Meditators,

This week’s article looks at growing your perspective taking capacity through mindfulness. Essentially it explores 5 perspectives:

  1. Your first person ‘I/me’ space
  2. Your second person ‘we/us’ space
  3. Your third person ‘it’ space
  4. Your fourth person ‘self-as-the world’ space
  5. Your fifth person ‘integral perspectives’ space

Growing all these together within you gives what Ken Wilber describes as ‘Supermind’. If you enjoy the article, then do consider joining us for the Exploring your hidden maps of consciousness –mindfulness meditation for growing up course that starts this week!

In the spirit of the journey,

Toby

From fusion to Supermind – The journey of developmental mindfulness

The journey from fusion to ‘Supermind’ is essentially a journey of perspective taking. It is the journey of going from being a baby to a fully developed and integrated human being. A main goal of mindfulness in this developmental sense is to stimulate our growth along that journey, making more and more perspectives functionally available to us as time goes by.

The stages & perspectives of consciousness that we journey along are essentially 1st to 5th person perspectives, and from egocentric, to ethnocentric to worldcentric, to universal/Kosmocentric. Here is a very summary in seven stages:

Egocentric, 1st person, ‘I/me’:

Note with egocentric these are essentially childhood stages, but adults can and do regularly regress to these stages in their daily life.

Level 1 – Archaic/fusion – Our first year of life is spent like this, largely fused perceptually with our physical and emotional environment, reactive to very basic needs, hunger, thirst, warmth, cold etc…

Level 2 – Tribal fantastical – Fantasy wish fulfilment emerges 18months to 3 years old: Superstitions or magical thinking within self, being incredibly special & unique, the world revolves around me (hence the ‘terrible twos!’ etc…).

Level 3 – Mythic fantasy – 4-7 years old – Often termed ‘self-protective, ‘security’, ‘power’ or opportunistic’ level. Self-centred desires for power & control.

Ethnocentric, 2nd person ‘we/us’

Level 4 – Mythic membership – 7-12 years, but still a dominant perspective in many adults lives today. “Belonging-ness” (to groups, family, race, religion etc…) stage. The shift from me focused to we/us focused, or group focused. Strict conformity to the rules. Them vs us. 

Worldcentric, 3rd person, ‘it’

Level 5 – Rational/scientific – The emergence of an objective, 3rd person ‘rational’ perspective, capacity to care for all of humankind, even if not part of our ‘group’. The emergence of true individuality, self-esteem, and goal/achievement focus.

Universal, 4th person

Level 6 – Pluralistic – The ability to take a 1st and 2nd person ‘I/we/’ perspective on our 3rd person rational/worldcentric perspective, resulting in a capacity for deep compassion and empathy for all living beings and the world.

Integral, 5th person

Level 7 – Integral – The ability to:

  1. Take an objective perspective on our 4th person pluralistic perspective, resulting in ‘Universal objective subjectivity’ (!)
  2. Take all the previous developmental stages along with their perspectives (1-6), and ‘transcend and include’ them – Each has their place honoured in the overall picture, but none are identified with exclusively. They function together in an integrated and ‘whole’ way, like a healthy organism.

This integral level of perspective taking is what is referred to as ‘Supermind’. Supermind is a stage and structure of consciousness, which is different from simply a ‘Big-mind’, or non-dual awakened state that we can have in meditation, but that can occur at any of the developmental stages mentioned above.

So then, the interesting thing about this list is, at the moment, all of us have main ‘centre of gravity’ at one of these stages. By practising mindfulness around each of them we can:

  • Unearth the hidden maps of consciousness within us
  • Note which stage we are at, and how that changes or varies in different situations in our life
  • Observe or ‘videotape’ the level you are at in mindfulness meditation in order to transcend & include it, and encourage movement to the next level*

You can then observe your current the lower and higher levels of development within you, ‘cleaning up’ the lower levels that you sometimes notice yourself regressing to, and opening to the higher stages by becoming familiar with what they are and how they function.

Related articles: Your primal self as your object of mindfulness

Transcending & including – Integrating the big & the small selves

*Three named terms in this paragraph from Ken Wilber’s ‘Integral Meditation’ book.

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)

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

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


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Integral Meditation Asia

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

Categories
Inner vision Integral Awareness Integral Meditation Life-fullness Meditation and Psychology Meditation techniques mind body connection Mindful Resilience Mindfulness Stress Transformation

Your primal self as your object of mindfulness

“As we develop from one stage of growth to another as a person, we leave behind the old self in favour of a more evolved one. This new self-sense them becomes ‘I’ or me, with the previous self-identity becoming part of us that we manage or parent”

Dear Integral Meditators, 

This weeks article explores looks at oour early-stage development as an object of mindfulness, & what the benefits of doing so might be. If you like it, do consider joining us on the new adventure starting on 9/10th April: Exploring your hidden maps of consciousness –mindfulness meditation for growing up, either live or online!

This week there will be only one meditation class on Wednesday, & it will be on the subject of single-headness (how to manage your stress more effectively thru mindfulness) & ‘head-lessness‘ which is a kind of non-dual meditation.

In the spirit of primal integration,

Toby



Your primal self as your object of mindfulness
 
As we develop from one stage of growth to another (psychologically) as a person, we leave behind, or objectify the old sense of self, in favour of a more evolved one. This new sense of self them becomes ‘I’ or me, with the previous self-identity becoming a part of us that we manage.
 
Our first sense of self – Basic appetites, fusion confusion
 
The first 18 months of our life is characterized by the absence of a separate self-sense. Initially we are ‘fused’ our environment. Later we start to separate our self-sense physically, but remain for a while longer in a state of emotional fusion with our environment and particularly our mother.  This is a  symbiotic or fusion stage, a bit of a fusion-confusion!
This self-sense is accordingly completely dominated by our physiological needs, food, thirst, warmth, coolness, comfort, discomfort, rest.
 
Addictions & allergies – Yes, we left it behind but…
 
We start to grow out of this fusion-confusion stage from 18 months. As a 51 year old I say “I am hungry” rather than “I am hunger!”. I can distinguish myself physically and emotionally from my environment. However, if I have left parts of me behind at that level, either as a secret identity or as a dissociation, then that can result in an ‘addiction’ or an ‘allergy’. For example, regarding hunger:

  • Addiction: If I still have a part of me still fully identified as being (not having) hunger, then this may result in me having trouble regulating my diet and weight, resulting in extreme cases as obesity
  • Allergy: If I have dissociated myself from hunger, then I may be out of touch with my basic hunger needs, not eating properly and being underweight or undernourished. In extreme cases this might manifest in anorexia or bulimia

Sometimes also you may notice a fusion-confusion type experience with your environment or in your relationships. Public spaces become confusing as your senses ‘merge’ with them, or the emotional space between yourself and others becomes very blurred and difficult to regulate. Some of this may be due to a part of self that has been left behind at the primal stage.
 
Clearing up to grow up more fully using mindfulness
 
From a mindfulness-as-therapy point of view, the essential method is quite simple; you bring to mind basic needs like hunger, thirst, as well as experiences of ‘fusion-confusion’ mentioned above (separately, not all at once!), and practice mindfully observing them, and your relationship to them. The making subjects into objects nature of mindfulness will naturally help start to clear up any allergies or addictions that may remain at this stage…
 
My personal experience of being mindful with this stage
 
Regarding basic appetites I discovered that I tend toward the “allergy” relationship to food, I usually have trouble keeping up my weight, and eating is a discipline rather than a joy. So, it helped me re-balance that which was useful.
Secondly the revisiting the fusion-confusion stage resulted in me feeling a surprising increase in clarity regarding my environmental and relational awareness.
 
Integrating, transcending & including
 
A healthy integration of your primal-self* enables you to create healthy self-regulation of your basic needs & appetites. It also helps create a clear distinction of self from others & environment. We have a healthier ‘separate’ self-sense, but can engage (and withdraw from) conscious ‘fusion’ when appropriate.
 
I’d encourage you to spend some time with this as a practice, it seems initially that we should all have grown fully out or this stage. But if you look at problems humans have around basic appetites and self-regulation like food, we can see that there are huge imbalances there. You may be surprised at how powerful and transformative it is for you. It certainly was for me!
 
*In integral psychology this is level 1 of human psychological development, and termed ‘Infrared archaic’
 
Related contentSubjects to objects – How meditation helps you grow to greater degrees of freedom

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)

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

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


Follow Toby onLinkedInYouTubeInstagram

Integral Meditation Asia

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