“The more joy you feel, the easier it is to open in a state of receptivity, which leads to more gratitude, which in turn leads to more joy, in a virtuous cycle!”
Dear Integral Meditators,
What might be a skillful way of getting a better return on investment from your process of mindful attention? in this week’s article I outline a method that I have been enjoying this summer in my own practice.
In the spirit of virtous cycles,
Toby
Cycles of receiving, gratitude, & joy
Integral mindfulness = Virtuous cycles of attention
Integral mindfulness is, in large part about putting together different elements of mindful attention in a way where the sum of the different elements produces a bigger effect than the individual parts. It’s a skillful way of getting a better return on investment from your practice. What I’m going to outline below is a cycle that I have been enjoying this summer in my own practice.
The receiving, gratitude, joyfulness cycle
Receptivity – This involves placing oneself in a state of receiving; openness to receiving all the good energy and experiences that are available to you in the moment. When we are open to these good things we can receive them. Receiving them is a little bit like, instead of just looking at nice food, you actually put it in your mouth and eat it! Receiving is like intentionally ingesting what is being given you in life, experiencing it in a way that then leads to the next stage…
Gratitude – If I am receiving and ‘eating’ the good things that life has to offer me, then it’s natural and relatively effortless to feel appreciation and gratitude for them. Its different from just making a gratitude list, because my receptivity is giving me an experience, a ‘tase’ that I can enjoy. This goes beyond the mere intellectual recognition. When you eat food, you start to feel full, satisfied, replete. This then leads to the third stage…
Joyfulness – Receiving and feeling grateful then gives us a sense of joy, a wonderment in being given a life to lead that has so much to offer us. This then leads to our being able to open receptively to good things as they come up in the moment, and feel joy as we are doing them rather than after the event. You might think of joyfulness (in this context) as spontaneous gratitude; the capacity to recognize and receive the good energy in life that is being offered right now!
Putting yourself in a state of receiving – As you sit and breathe now, gently soften your body, putting is in a state of receiving and receptivity.
- Receiving the air that nourishes your body each breath
- The love and care available to you in your relationships
- Your health
- Your ability to live a human life today that has freedoms
Let gratitude emerge from your state of receptivity – No need to try too hard, just let the thankfulness emerge naturally and easily from your experience of receiving. If you notice any inner resistance, don’t force, just stand at the doorway and wait until your mind and heart are ready to walk through.
Feel the fullness of joy emerging from your gratitude – You have been receiving energy, which helps you to feel fuller, to start to regenerate your energy. You have ‘eaten’ what you have received, which has led to experiencing gratefulness. From the gratefulness, now let the sunlight of joy start to emerge. It shouldn’t feel like much hard work.
The more joy you feel, the easier it is to open in a state of receptivity, which leads to more gratitude, which in turn leads to more joy, in a virtuous cycle!
This week I have been getting over the jet-lag from traveling back to Singapore after a few weeks in Europe. Jet lag as I’m sure you will know can make you feel pretty dreadful and discombobulated. Whilst awake in the middle of the night and in spare moments during the day I have been practising the receiving-gratitude-joy cycle, which has made the challenge of the jet lag much easier to navigate. So don’t wait until things are perfect in your life to give this a go, it’s a great way to mitigate pain and suffering!
Related articles: Mindfully eating your thoughts
For every suffering a joy – cultivating positive non-attachment
A flower opening to the Sun – Choosing (& making distinctions around) joy
© Toby Ouvry 2025, 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 & workshops
Ongoing on Tuesday’s & Wednesday’s (live & online), 7.30-8.30pm – Weekly integral meditation classes
Saturday 16th August, 9am-12.30pm – Taoist Pranayama & Breathwork Workshop – Improve physical health, wellbeing & inner peace though deep breathing
Saturday 23rd August, 3-4.30pm – One Heart Open Day: Sound of Zen meditation with singing bowls
Saturday 30th August, 7-9pm – Living Life From Your Inner Center – Meditations for Going With the Flow of the Present Moment
Tuesday 2nd & 3rd September, 7.30-8.30pm, & then weekly – Integral Meditation from the Perspective of Zen – A 10 week series
Saturday 6th September, 5.30-6.15pm, & then weekly – Zen meditation Deep-dive – A 10 session practice series
Saturday 20th September, 5.30-6.30pm – Autumn equinox balancing & renewing meditation
Follow Toby on: LinkedIn, YouTube, Instagram
Integral Meditation Asia
Online Courses * 1:1 Coaching * Books * Live Workshops * Corporate Mindfulness Training *Life-Coaching * Meditation Technology