Category: creative imagery

Black & white meditation (+Samhain +Full moon)

Post author By Toby
Post date October 24, 2020

“Where initially we thought there was just a dark, dull space, we discover a bright, clarifying, regenerative inner space that we can go to each day to center and rebuild our inner strength”

Dear Integral Meditators,

My daughter tried out meditation a couple of weeks ago, my article below is a response to some of her initial observations and experiences. The implications are both practical and useful for all of us I believe!
Next weeks Tuesday and Wednesday (live and online) meditation sessions will be the Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors, and then if you fancy a Saturday meditation there will be the Live & Online Monthly Full Moon Meditation & Manifestation Session

You can also click on the link at the end of the article to watch my 1minute black & white meditation video on the same subject!

Toby

Black & White Meditation – From dark to bright

Recently my daughter Sasha decided to take up meditation, not because of me, but because she felt like it! Her initial observation was this “Dad, at first when I closed my eyes it felt dark and confusing. But I waited and then after a while it all went white, and I started to feel clear and refreshed”. Her observation and experience is simple but fundamental, and it explains a lot about why it is worthwhile taking up meditation; where initially we thought there was just a dark, dull space, we discover a bright, clarifying, regenerative inner space that we can go to each day to center and rebuild our inner strength.The quiet space behind/beneath the noise
What Sasha discovered is that, lying just beneath the surface of our ”noisy” everyday mind is a level of consciousness that is naturally relaxing, quiet and bright. Two more images that express it in a slightly different way are:

The water beneath the waves – On the surface of the ocean the waves are noisy and active, if you dive beneath them to a few meters down, the atmosphere becomes still, spacious and clear
The space in the room – Normally when we walk into a room, our attention is taken by the objects in the room; the people, the furniture, pictures and so on, the room appears active and crowded. If instead we pay attention to the open spaces in the room, we experience the room very differently, as something full of space and calm.

Black & white meditation & enlightenment
In the Tibetan Buddhist tradition that I was originally trained in the deeper level of enlightenment realization was called ‘the mind of clear light’, because it resembles the clear light of dawn before the sun has risen. Preceding the mind of clear light is ‘the mind of black near attainment’ which is essentially like a pitch black night. So, on these deeper levels of meditation, our experience also goes from ‘black to white’! So my daughters experience is quite a typical beginners experience that mimics an advanced one.
So, if you sit patiently and watch your mind for a few minutes each day, you can start to have this experience too. In the short term it will be relaxing, regenerative and clarifying. In the long term it is the beginning of your path to the the more profound levels of ‘white space’, ‘living emptiness’ or ‘clear light’ that has been enjoyed by advanced meditators for millenia.

Watch my 1minute black & white video on black & white meditation!

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com

Tuesday 27th & Weds 28th October, 7.30-8.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

This time of year is an ideal time for us to commune with our ancestors in meditation. In this meditation, we shall focus upon:

Strengthening the love & appreciation we have for our family & ancestral heritage
Acknowledging and releasing the burdens of our ancestors, & of our personal ancestral heritage
Connecting to & receiving the gifts from our ancestors & genetic heritage
Receiving support & insight for our future hopes and aspirations from our ‘spiritual ancestors’ or soul family.

Read full details

Saturday 31st October @ 7-8pm – Live & Online Monthly Full Moon Meditation & Manifestation Session

This meditation, done on or around the full moon capitalises on the heightened lunar energies at this time of the month to:

Bring energy and health to our physical body
Increase benevolent, life affirming emotions such as appreciation, joy and gratitude
Release patterns of energy, thinking and feeling that are no longer serving us
Focus on clarifying our intentions and manifesting our current life-goals

Read full details

Starts Saturday November 7th – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice:

Thrive rather than survive under pressure
Develop and sustain higher energy levels
Improve your learning mindset as you face the challenges of work and life

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…

Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

At a glance: All upcoming classes and workshops for 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)

Tuesday 27th & Weds 28th October, 7.30-8.30pm – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Saturday 31st October @ 7-8pm – Live & Online Monthly Full Moon Meditation & Manifestation Session

Starts Saturday November 7th – High-Performance Mindfulness Bootcamp – Combining sustainable high-performance with personal wellbeing

Ongoing – 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

creative imagery Energy Meditation Integral Awareness Life-fullness Meditation and Psychology Meditation techniques mind body connection Mindful Resilience Mindful Self-Leadership Primal Spirituality

Freedom from inner intimidation – Sitting down to tea with your stress

Post author By Toby
Post date August 7, 2020

“If you can sit down with your most awkward, uncomfortable, fearful inner experiences, then it is almost like nothing else can really intimidate you. If you tame your inner monsters, the outer monsters change too!”

Dear <<First Name>>,

This weeks article explores how you can start to find freedom from the things on the inside of you that intimidate you, enjoy!

If you enjoy the article then do have a look at the Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment that I will be doing on Saturday August 15th, 2.30-5.30pm.

I will be doing the coming Sunday and Wednesday online meditations on the subject of this weeks article, on what is sometimes called the beautiful breathing. Click the link to read my article on it!

In the spirit of freedom,

Toby

Freedom from inner intimidation – Sitting down to tea with your stress

How do you respond when a difficult, stressful or challenging state of mind or emotion comes up for you? And what are the things that you need to do in order to change your relationship to that experience?

Stress transformation begins with acceptance
The first thing that you need to work on with stress transformation is accepting the stress that you are trying to transform, and get comfortable in its presence. If you are intimidated by the feeling of the stress, are running away from it, or taken over by it, then you can’t transform it.

Acceptance gives you the goal of peace, even without resolution of the stress
You could even think of accepting your stress well as a solution in itself. If you are accepting and comfortable with the stress then, even when it is arising you still have access to a stable degree of peace and calm in that moment. If you can do this then the sense of being intimidated or overwhelmed by the stress goes away. It becomes manageable, even enjoyable. You start to see useful things that you can do with the stress, rather than just wishing that it weren’t there.

Accepting what you can’t accept gives you great confidence and inner strength
Another great side benefit of good quality acceptance is that it gives you tremendous confidence. If you can sit down with your most awkward, uncomfortable, fearful inner experiences, then it is almost like nothing else can really intimidate you. If you tame your inner monsters, the outer monsters change too!

How to do it: Sitting down to tea with your challenge and the feelings around it
So the way to start practicing this type of acceptance is to deliberately sit down and bring to mind a circumstance where you have uncomfortable, stressful emotions. You then basically bring it to mind and practice sitting with it, relaxing into the discomfort for a few minutes each day. You ‘sit down to tea’ with your stress, deliberately exposing yourself to it so that, over time it becomes comfortable and easy. It becomes like you are sitting down with an old friend at cafe, having some tea and passing the time of day.

An example: holding space for the suffering of another
One thing that I notice at the moment is that I experience stress around the distress of others around me who are going through their own issues. The fact that I can’t ‘fix’ it or control their responses to it makes me uncomfortable and distressed. So when I notice this coming up for me, I am making a point of holding my attention gently upon it; “Hello there, how are you doing” I say. I invite it to sit down, and have a cup of tea. No hurry to get rid of it, it would be welcome to hang around all day if it wanted! Its welcome to be there whenever it wants, and I welcome it with openness and acceptance.

Watch Toby’s video on “Sitting down to tea with your problems”:

Related article: Mindful Inoculation

Article content © Toby Ouvry & Integral Meditation Asia 2020. you are welcome to share, but please cite the source, thanks! Contact info@tobyouvry.com

Saturday August 15th, 2.30-5.30pm – Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment

One sentence summary: Learn how to understand, re-direct and make use of stress, anxiety and difficult emotions through mindfulness and meditation.
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, helping us to accomplish our goals and awaken to a new level of fulfillment
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…

Tues 18th of August & Weds 19th August 7.30-8.30pm – Monthly new moon, new beginnings visualization and envisioning sessions

These are meditation classes done monthly around the turn of the new moon that enable us to open to new beginnings, new possibilities and make a fresh start with regard to:

Our health
Our inner growth
And our life’s purpose and future goals

View full details…

Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

At a glance: All upcoming classes and workshops for at IMA:

Ongoing – Weekly Sunday, 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)

Saturday August 15th, 2.30-5.30pm – Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment

Tues 18th of August & Weds 19th August 7.30-8.30pm – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday August 22nd, 3-5.30pm – Integral meditation deep dive mini-retreat

Coming soon – High performance bootcamp: Using mindfulness to operate at your peak without burning out

Integral Meditation Asia

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

Tags integral meditation, integral mindfulness, life-coaching, meditation coaching, meditation in singapore, mindfulness in Singapore, mindfulness meditation

creative imagery Energy Meditation Enlightened Flow Essential Spirituality Inner vision Life-fullness meditation and creativity Meditation techniques Presence and being present Primal Spirituality Walking Meditation

Aspects of environmental meditation

Post author By Toby
Post date July 22, 2020

“Sitting or walking, expanding your awareness to include the presence of the earth, moon, sun and stars”

Dear Integral meditators,

The article below explores environmental meditation, which is a real core of my own practice these days.
If you enjoy the article, then I will be doing an Environmental meditation masterclass – Working consciously with the forces of nature this Saturday 25th July, 2.30-5.30pm, you are welcome to join me!

And another practice strongly linked to environmental meditation: This Sunday the Qi gong workout and Qi gong energy body meditation sessions will be beginning again, online.

In the spirit of the environment,

Toby

Aspects of environmental meditation

Environmental meditation, simply put, is using the different elements of our environment as objects of meditation in order to effect the transformation of our consciousness, and move us into a state of balanced communion with the Earth. It mostly works directly and experientially with what is immediately present in our surroundings. It is one of the most ancient and primal forms of meditation around, and you can find elements of it in both the eastern and western traditions.
Below are a few ways in which you can start to practice environmental meditation

1. Earth, moon, sun, stars – If you look at the basic elements of our environment, you will notice that basically:

We have the curved surface of the earth beneath us extending to the horizon around
Above and around us we have the dome of the sky, within which are stars.
Moving across the dome at various points is the sun and the moon.

Sitting or walking, expanding our awareness to include the presence of the earth, moon, sun and stars, and communing with them in an organic way is one very simple but deep environmental meditation practice

2. Directional awareness – your environment on a literal level consists of a direction in front of you, behind you, to your left and right, with the sky and stars above, and the earth below. All in all, this makes six directions. You can take as a seventh direction within. Wherever you go, you are always in the centre of your own six directions. Put another way, where you are right now is always the absolute centre of your personal universe. Sitting and centring in your own six directions is another simple and transformative environmental meditation practice.

3. The rising light – The rising light is a term coined by a Scottish meditator, RJ Stewart where we practice linking the elements of our environment; earth, moon, sun, stars to four zones of our body:

Feet and legs to the earth and the element earth
Loins/Sacral plexus to the moon and the element of water
Heart to the sun and element of fire
Head to the stars and element of air
Crown to the element of space, both in the sense of physical space, and of consciousness itself

This is a practice that can be done sitting, standing or walking, focusing on and breathing in and out of each of the different areas of the body in turn.

4. Landscape meditation – Thru-out your life you have visited and experienced many different landscapes. Each of these landscapes contained different elements which had different effects upon you. Some were healing and calming, some where inspiring, some where powerful. To practice landscape meditation here means simply to sit and imagine yourself in different landscapes that you have known and loved in your life, and enjoy the states of body mind and heart that this imaginal practice has on you. You can listen to my own guided meditation with landscape by clicking the link.

5. Communing with the powers of the directions, seasons and elements – This is a deeper and more systematic combination of meditations 1&2 where we practice communing with the ‘spiritual’ or inner powers that overlight the basic elements of our environment:

Land, sky and sea
The four directions: North, south, east, west.
The four seasons: Spring, summer, autumn, winter
The four elements: earth, water, fire, air

So, there you, go, a very simple overview of environmental meditation. You can get stated by listening to my guided meditation for practice 4 above, or you can find a basic meditation for practice 2, directional awareness here.

Article content © Toby Ouvry & Integral Meditation Asia 2020

Saturday 25th July, 2.30-5.30pm – Environmental meditation masterclass – Working consciously with the forces of natureIn a sentence: Learn to work consciously with the forces of nature and your environment as well develop powerful meditation states.

There is much concern and talk today about the state of the environment and the relationship of humankind to nature. This is a workshop that will introduce you to simple, ancient meditation techniques to….

Read full details…

Tues 21st July 7.30-8.30pm, Weds 22nd July 7.30-8.3pm – Monthly new moon, new beginnings visualization and envisioning sessions
These are meditation classes done monthly around the turn of the new moon that enable us to open to new beginnings, new possibilities and make a fresh start with regard to:

Our health
Our inner growth
And our life’s purpose and future goals

See full details…

Life-fullness – The Integral Life-Coaching Program with TobyAre 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…

Sunday July 19th & 26th, 5-5.50pm – Online Qi gong workout class

This is a Qi gong session that begins with movement, breathing and energy work to thoroughly energize and refresh your body, nervous system and energy meridians and regenerate your physical, energetic, mental and spiritual being…read full details

Restarts Sunday 19th July – Qi gong energy body activation meditation

About the sessions: These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

Enhancing physical health and healing
Increased emotional wellbeing and mental balance
Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul

Full details of class…

Online Integral Meditation & Mindfulness classesBuild focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

Coming soon: High performance bootcamp – Using mindfulness to operate at your peak without burning out

Are you a high-potential individual who often feels overworked, stressed, sleep-deprived, or mentally and physically exhausted? Yet, you are expected to be on your A-game everyday, make clear decisions, problem solve, and be fully focused and present for your employer and teams? Do you wonder if performance in your career and your well-being are a zero-sum game, and see your well-being fall to the sidelines under the ever increasing work commitments.

At a glance: All upcoming classes and workshops for at IMA:

Weekly 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)

Tuesday’s at 12.30-1.20 – Ongoing Tuesday Lunchtime meditation class @Space2B

Ongoing Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

Sunday July 19th, 26th – Qi gong workout class

Tues 21st July 7.30-8.30pm, Weds 22nd July 7.30-8.3pm – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 25th July 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Saturday 25th July, 2.30-5.30pm – Environmental meditation masterclass – Working consciously with the forces of nature

Coming in July – High performance bootcamp: Using mindfulness to operate at your peak without burning out

Integral Meditation Asia

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

Tags environmental meditation, integral meditation, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore

creative imagery Integral Meditation Meditation Recordings Meditation techniques mind body connection Qi gong Stress Transformation

Qi gong energy medi recording (Plus Wabi-Sabi & Full moon meditations)

Post author By Toby
Post date May 29, 2020

“Qi gong meditation transforms the energies both of our physical body and consciousness, resulting in improved physical health, greater mental and emotional balance, and, for those that wish it, access to deeper levels of awareness and spiritual insight.“

Dear Toby,

This weeks meditation recording is an 8 minute power meditation on the microcosmic orbit . It is the classic health and well-being meditation found within the Qi gong tradition, and we do an extended class of this type every Sunday at 6pm: Qi gong energy body activation meditation (Livestream).

Final call for this Saturdays – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop , and don’t forget that next weeks Tuesday & Wednesday classes are an early Online Full Moon Meditation & Manifestation Session!

In the spirit of energy & balance,

Toby

Article: Meditation on the Microcosmic Orbit
“The Qi gong meditation known ans the “Microcosmic Orbit transforms the energies both of our physical body and consciousness, resulting in improved physical health, greater mental and emotional balance, and, for those that wish it, access to deeper levels of awareness and spiritual insight.”
Read full article, or listen to the 8 minute power meditation on the microcosmic orbit

In case you missed it here is this weeks article: Wabi-Sabi mindfulness – Appreciating uncertainty and change

Tues 2nd & Weds May 3rd, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

This meditation, done on or around the full moon capitalises on the heightened lunar energies at this time of the month to:

Bring energy and health to our physical body
Increase benevolent, life affirming emotions such as appreciation, joy and gratitude
Release patterns of energy, thinking and feeling that are no longer serving us
Focus on clarifying our intentions and manifesting our current life-goals

Read full details!

Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

Enhancing physical health and healing
Increased emotional wellbeing and mental balance
Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

Read full details

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential. Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi.
Full details of the workshop

Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Sat 23^rd 6-7pm, Tues 26^th 7.30-8.30pm, Weds 27^th 7.30-8.3pm May – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

Tues 2nd & Weds May 3rd, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Saturday 20th June 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

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

Tags energy meditation, integral meditation, integral mindfulness, meditation in singapore, mindfulness in Singapore, mindfulness meditation, qi gong meditation

creative imagery Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation Recordings Meditation techniques mind body connection Mindful Resilience Mindfulness Presence and being present Primal Spirituality

Beginners mind recording (& New moon visualization sessions)

Post author By Toby
Post date May 21, 2020

Dear Integral Meditators,

Here is a 20 minute beginners mind meditation that I recently recorded. Actually it is more like a beginners body, mind and heart meditation. In it we use the image of a new moon, and a new-born baby as a way to re-invigorate ourselves with new life and new possibilities. Enjoy!

Its a great meditation to combine with the new moon cycle each month, and you can join me on Saturday, Tuesday and Wednesday to enjoy some New moon visualization and manifestation meditations around our health, career and relationships. they’re going to be both fun and powerful.

Other classes and sessions are below also!

You can also see below my article on how to combine our beginners mind with our experienced mind!

In the spirit of new beginnings,

Toby

Article: How to combine your beginners mind with your wise mind

“There is an art to combining your beginners and experienced mind that will enable you to be successful in your chosen endeavors, as well as derive more pleasure and enjoyment from them”…
Read full article

Sat 23^rd 6-7pm, Tues 26^th 7.30-8.30pm, Weds 27^th 7.30-8.3pm May – Monthly new moon, new beginnings visualization and envisioning sessions

These are meditation classes done monthly around the turn of the new moon that enable us to open to new beginnings, new possibilities and make a fresh start with regard to:

Our health
Our inner growth
Our relationships
And our life’s purpose and future goals

Read full details!

Sunday May 24th – Qi gong workout class

Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

Enhancing physical health and healing
Increased emotional wellbeing and mental balance
Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

Read full details

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

Online Integral Meditation & Mindfulness classes

Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Sat 23^rd 6-7pm, Tues 26^th 7.30-8.30pm, Weds 27^th 7.30-8.3pm May – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

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

Tags integral meditation, integral mindfulness, meditation and visualization, meditation in singapore, mindfulness in Singapore, mindfulness meditation, new moon meditation

Awareness and insight creative imagery Inner vision Integral Awareness Life-fullness meditation and creativity Meditation and Psychology Meditation techniques mindful dreaming Mindful Resilience Mindfulness Presence and being present

What are you imagining right now?

Post author By Toby
Post date May 11, 2020

“Notice and work with images that open up possibilities for you in the moment, and that invite fuller participation in your life!”

Dear Integral Meditators,

This weeks article focuses upon conscious use of your imagination, and offers practical ways for you to start to work with what you notice going on there!This Saturday 16th May I’ll be facilitating a spacial two hour Mindful Envisioning – A meditation, visualization & imagining masterclass, as well as the monthly Beginners meditation workshop. All are welcome!

In the spirit of mindful imagining,

Toby

PS: If you missed this weeks article and recording: On mindful visualization & envisioning (And tree meditation recording)

What are you imagining right now?

If you stop and notice your mind, you will start to see that with the inner conversation and feelings there are images. Our mind is continually producing images, pictures and scenarios in a number of ways:

About what it remembers of the past. When we think of the past, we assume that we are thinking about what actually happened. Actually, every time we bring to mind a past scenario, we are re-creating it in our imagination. Sometimes that re-creation might bear some resemblance to what happened, at other times it be completely different.
About what it thinks may happen in the future. Often, we are very good about visualizing and imagining what could go wrong in our life, or what might not turn out right. This is particularly the case when there is a lot of uncertainty
We embellish things we like or dislike about our present moment experience
Around what we believe is possible for us in life, and around what we deserve/do not deserve
If you have a creative imagination, you will notice that it is capable of producing entire worlds and characters!

To be mindful around your imagination means to be aware of this process of imagining, and notice whether, for you, this process is helping you to create a better experience or a worse one. Your imagination is capable of creating heaven or hell, of influencing your energy levels substantially, and opening or closing doors regarding what is possible in your life. Possible ways of working with your imagination include:

If you notice that your imagination is working in a negative manner, then simply hold the recognition of that, without buying into the image and narrative. Perhaps try and understand why it is that you are prone to imagining things in this manner?
If you are going to think abut the past, or a past event, deliberately pick out and recreate images that identify good memories, and frame the experience in a way that is enjoyable and positive for you
When you are imagining the future, why not deliberately imagine the best-case scenario, or a future that would be deeply fulfilling and where it all works out well? Its just as possible, and you’ll feel more energised about it than if you always create images around the worst-case scenario!
Notice the images and ideas that you are creating about what is happening to you right now. Be suspicious of the ones that are sabotaging your ability to enter fully into and enjoy the moment. Work with images that open up possibilities for you in the moment, and that invite fuller participation in your life!

Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

Enhancing physical health and healing
Increased emotional wellbeing and mental balance
Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

Saturday 16th May 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever This is a truly practical and super short (90min) workshop that teaches you:

What meditation is and how it works
How to start your own effective daily meditation practice with just a five minute a day commitment
Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.

Read full details

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

Online Integral Meditation & Mindfulness classesBuild focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Thursday 7th May, 6.30-7.30pm – Online Wesak Meditation on Compassion

Saturday 16th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass

Saturday 16th May 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Sat 23^rd 6-7pm, Tues 26^th 7.30-8.30pm, Weds 27^th 7.30-8.3pm May – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

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

Tags integral meditation, integral mindfulness, meditation in singapore, mindful imagination, mindfulness in Singapore

creative imagery Energy Meditation Greenworld Meditation Inner vision Integral Awareness Integral Meditation Life-fullness meditation and creativity Meditation Recordings Meditation techniques mind body connection Primal Spirituality Qi gong

On mindful visualization & envisioning (And tree meditation recording)

Post author By Toby
Post date May 7, 2020

Dear Integral Mediators,

This week’s newsletter features an 8 minute Tree visualization & envisioning form you can just click the link to listen!

The article below is on the importance of visualizing and envisioning well and how to get started.

In the spirit of mindful envisioning,

Toby

On mindful visualization & envisioning (And tree visualization & envisioning form)

Visualization is the capacity to create and build clear images in your mind. It’s an important aspect of many meditation practices. For some people it is a more visual process, but for others it can be more about feeling, hearing or even smelling the object that is being visualized.
Envisioning is the capacity to use visualized images in the mind in order to connect to existing subtle energies and forces on the emotional, mental or spiritual level. For example, if you visualize the moon, and imagine it connecting to the energy of the actual moon, then the image will act as a ‘conduit’ or conductor of the lunar energy to you. You can basically use images to connect energetically to anything that you want in the world!

You are doing both all the time
If you look at your mind during the day, you will quickly start to notice that it is actually visualizing and envisioning things all the time. Your imaginative process can produce heaven or hell, it can create a good mood within you or it can make you deeply unhappy.
Conscious use of your imagination (that is to say your process of visualization and envisioning) is a super-power. By choosing to take control of the images that your mind produces, you can learn to influence your health, psychological wellbeing, your future, your relationships. You can use images to connect to energies within ourself and our environment that support, empower and invigorate us.

Combining visualization & envisioning an example: Tree envisioning form

Stage 1: Take a tree that you know, perhaps that is nearby your house or apartment. If you can, take a bit of time to study it physically by going to see it, even take a picture of it for reference.
Stage 2, visualization: Then, sit down and try to picture that tree clearly in your minds eye. By seeing it, sensing it, smelling it, try and build a clear image of it in your mind, and hold that image using gentle focus. Spend a few minutes jut focusing on building your visualization skill.
Stage 3, envisioning: Be aware of the sky and stars above the tree, and the living earth beneath it. Imagine the tree drawing down light and energy from the sky and stars above, and up from the earth below. See this energy as a light rising and descending into the tree, filling it with power, health and energy. Next, imagine yourself AS the tree, with the sky and earth above and below you. Feel the drawing down and rising of the energy through your branches and roots, rising up into your trunk. Notice any energy flow that you experience in your actual physical body as you are sitting, up through your feet, and down from above. Allow it to gently balance, harmonize and energise your body, mind and heart. Conclude when you are ready.

Listen to the recording of this here: 8 minute Tree visualization & envisioning form

Closing thoughts
This is an exercise that you can use to practice your visualization skills, the image of the tree. It then combines it with your envisioning skills, using the image of the tree to connect to the living energy of sky, stars and earth, as well as the tree itself. It’s a visualization form that I have practised versions of in my Qi gong meditations over the years, as well as in various western traditions I have been involved with (Druidic, Tree of Life etc…).
If you understand the basic principles of visualization and envisioning, you can use them to create your own meditations to connect you to qualities and energies that you want to build in your life!

Article & content © Toby Ouvry 2020, 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

Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:

Enhancing physical health and healing
Increased emotional wellbeing and mental balance
Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session

Re-starts Sunday 10th May – Qi gong workout class

Saturday 16^th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass

A picture speaks a thousand words! Learn how to build powerful meditation states through your imagination and visualization that can be put to many practical uses…
Read more about the workshop

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

All upcoming classes and workshops for at IMA:

Weekly 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 Sundays 6-6.50pm – Qi gong energy body activation meditation (Livestream)

Tues 5th & Weds May 6th, 7.30-8.30pm – Online Full Moon Meditation & Manifestation Session

Thursday 7th May, 6.30-7.30pm – Online Wesak Meditation on Compassion

Saturday 16th May, 4-6pm – Mindful Envisioning – A meditation, visualization & imagining masterclass

Saturday 16th May 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Sat 23^rd 6-7pm, Tues 26^th 7.30-8.30pm, Weds 27^th 7.30-8.3pm May – Monthly new moon, new beginnings visualization and envisioning sessions

Saturday 31^st May, 2-5.30pm – Wabi-Sabi mindfulness – The art of creative leadership and self-leadership, A Livestream workshop

Integral Meditation Asia

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

Tags imagination meditation, integral meditation, integral mindfulness, meditation exercise, meditation in singapore, meditation recordings, mindful imagination, mindfulness in Singapore, visualization meditation

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Guided meditation for emotional wellbeing

Post author By Toby
Post date April 16, 2020

Dear Integral Meditators,

Here is an eight minute guided meditation that is designed to help you cultivate your emotional wellbeing, strength and harmony:

8minute power meditation on emotional wellbeing

It explores two positions essentially:

Becoming aware of and acknowledging emotions that are present in order to process them more fully
Connecting to energies within landscape that strengthen and uplift your emotional self

If you enjoy it, then you can listen to a longer meditation from last weeks newsletter: Traveling while staying indoors

The Men’s Group starts again on the 27th April, online of course!

In the spirit if harmony,

Toby

PS: Another related article: Mindful of your moods, emotions and dispositions

Starts April 27th 7-8.15pm – The Men’s Group Online – The path of conscious manhood

How can you move from coping to thriving in your life as a man?

Much is asked of men in their traditional roles as fathers and sons, partners and husbands, students and teachers, employees and employers….read full details

Online Integral Meditation & Mindfulness classes
Build focus, beat stress, cultivate wellbeing!

Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes

Online Class schedule:

Sunday evening, 6-.45pm – Class link: https://zoom.us/j/675470535

Monday lunchtime, 12.30-1.15pm – Class link: https://zoom.us/j/590663680

Tuesday lunchtime, 12.30-1.15pm – Class link: https://zoom.us/j/321314189

Tuesday Evening: 7.30-8.30pm – Class link: https://zoom.us/j/555319558

Wednesday Evening: 7.30-8.30pm – Class link: https://zoom.us/j/609271461

Thursday evening, 18.30-19.15 – Class link: https://zoom.us/j/757015034

All classes in Singapore time. Not in Singapore? Check the time for your country HERE.

How to sign up: Simply message info@tobyouvry.com or +6596750279 with the time of the class that you wish to attend. The link to attend each class is next to the class. Then make payment using the methods detailed below.

Cost: SGD$30 per class, or set of 4 classes for $100

Payment can be made in Singapore using PayNow on +6596750279, Or you can use the PayPal Link HERE to pay from anywhere in the world.

To pay for a set of 4 classes on PayPal, click HERE.

April 17th-19th – The Way of Energy: Qi gong foundation course & Program for coaches and trainers

THIS WORKSHOP IS ALSO AVAILABLE ONLINE AS A LIVE-STREAM SESSION!

This is s a practical introduction to Qi gong for those who want to understand the principles and develop their own practice. It also offers a series of simple practices for coaches, trainers and therapists that they can use with their clients to help them to build energy and wellbeing…. read more about the course

All upcoming classes and workshops for at IMA:

Weekly 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)

Saturday 25th April 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Starts April 27th 7-8.15pm – The Men’s Group Online – The path of conscious manhood

Friday, Sat, Sunday 17,18,19th April Online – The Qi Gong Foundation Program & Program for coaches and trainers

Tues 5th & Weds May 6th – Online Full Moon Meditation & Manifestation Session

Ongoing – The Integral Mindfulness & Meditation Online Program, January-July 2020

Integral Meditation Asia

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

Tags emotional intelligence, emotional wellbeing, integral meditation, integral mindfulness, meditation in singapore, mindful of emotions, mindfulness in Singapore

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Working with the ‘Big Dog’ of your shadow self (Building inner strength)

Post author By Toby
Post date February 17, 2020

“By making friends with the ‘big dog’ of your shadow, a lot of the difficult and challenging parts of yourself that previously you ran away from will cease to feel threatening to you.”

Dear Integral Meditators,

This weeks article focuses upon how you can build a positive relationship to your shadow self, and experience a greater degree of inner resilience and confidence as a result…beneath it is my video on the topic where you can explore further. Shadow coaching is something I do a lot of, and it never ceases to amaze me the change it makes in people.Then on Saturday morning there is my monthly beginners meditation workshop, followed by an afternoon of Psychic and Psychological self-defence, the details of which I have placed below.

In the spirit of the journey,

Toby

Working with the ‘Big Dog’ of your shadow self (Building inner strength)

The shadow – your ‘wild self’
The shadow is a part of all of our psyches/psychological selves. It is often associated with the wild, instinctive and primal part of who we are. Its energy is often interpreted as aggressive, negative and frightening. This being the case, for many of us the shadow is a repressed part of ourself that we often run away from and bury within our sub-conscious mind. Hence it is our ‘shadow’ self, living in our sub-conscious, unacknowledged by our conscious self.

Your shadow is like a big dog
One way of imagining your shadow is like a big dog, full of power, instincts, libido/sexuality, and aggression (in the neutral sense of the word, meaning could be good or bad aggression).

What happens when you abuse your big dog?
If we are afraid of the dog of our shadow, then we often respond to it with fear, punishing it when it does something wrong. We behave like a tyrannical owner that our big dog learns to distrust and fear. As a result it becomes devious, working to fulfil its needs and wishes behind our back, when we ‘are not looking’. In this way we find ourself experiencing our shadow as an adversary, almost like a demon within us that seems to be trying to sabotage us all the time.

What happens when you train it well
If you build a conscious, positive relationship to your shadow, then this is like becoming a good dog trainer. You take the raw instincts and unruly behaviour of the dog and benevolently direct it. You are fair, and so the dog learns to trust you and love you. As a result, the dog becomes your powerful ally. It still has all the raw power, but it is working for you and with you, rather than against you. All the power of our shadow self becomes available to us to direct, enjoy and use to help us find fulfilment in our life.

Building strength of body heart and mind through working with your shadow
By making friends with the ‘big dog’ of your shadow, a lot of the difficult and challenging parts of yourself that previously you ran away from will cease to feel threatening to you. You will feel more confident and stronger within yourself. Also, your ability to stay steady in the face of the shadow self of others, or within groups of people is also transformed. Relationship situations that you previously experienced as threatening no longer intimidate you.

Check out the video on the big dog of the shadow:

Click this link for information on Toby’s Shadow coaching
Check out Toby’s other shadow articles on his website

All upcoming classes and workshops for January 2020

Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation Classes at One Heart with Toby (East coast)

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

Saturday 22nd February, 10.30am-12pm – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Saturday 22nd Feb 2-5.30pm – Psychic & Psychological Self-defence half day workshop

Tuesday 10th March, 7.30-8.30pm – Monthly Full Moon Meditation & Manifestation Session

Friday, Sat, Sunday 24,25,26th April – The Qi Gong Foundation Program & Program for coaches and trainers

Ongoing – The Men’s group, the path of conscious manhood

Ongoing – The Integral Mindfulness & Meditation Online Program, January-July 2020

Integral Meditation Asia

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

Tags integral meditation, integral mindfulness, meditation in singapore, mindfulness in Singapore, mindfulness meditation, shadow coaching, shadow meditation, shadow self

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Getting comfortable in your own skin

Post author By Toby
Post date February 9, 2020

“We all want a place where we can feel ‘at home’. We can change house, town or country in order to feel more at home, but the one thing we cant change is our physical body. If we feel at home in our body, then wherever we are in life, we can ‘sit’ in a place where feel comfortable”

Dear Integral Meditators,

This weeks article explores the importance of being comfortable in your own skin, and how you can start going about becoming so in your daily life! You can watch my video on the same topic HERE. This weeks Tuesday and Wednesday evening class will be on the same subject.I have also done a new write up and video for my Business coaching offering. If this is something that you are interested in for yourself or for your organisation, then do check it out!

In the spirit of the journey,Toby

Getting comfortable in your own skin

Finding a home in your body
We all want a place where we can feel ‘at home’. We can change house, town or country in order to find a place where we feel more at home, but the one thing we can’t change is our physical body (at least in this particular life!) If we feel at home in our body, then wherever we are in life, we can ‘sit’ in a place where feel comfortable. Getting ‘comfortable in our own skin’ then is a foundational mindfulness skill that continues to give us value the more we cultivate it, wherever we are!

Looking after your physical well-being
On an obvious level, looking after our health is an important part of feeling comfortable in our skin. The better we can sleep, balance our diet and build ‘good energy’ on our body, the easier it is going to be to sit within the presence of our body enjoyably.

Accepting and liking your physical body
On the psychological level, its important to be aware of your relationship to your body. If you don’t like your body, or even ‘hate’ it for not looking the way you want or would like, then its difficult to sit comfortably with it. So, whatever your body looks like, moving towards a space of acceptance and liking of your body is super-important to relaxing and being present with yourself.

Being comfortable with the range of emotions present in your body
Quite often our mind will ‘jump out’ or run away from our body because there are emotions present in it that we aren’t comfortable with (Eg: resentment, anger, sadness etc….). So, learning to hold space benevolently for a wide range of emotions and remain in you body is an important skill. The more comfortable you can get with uncomfortable emotions, the more stable your ability to be at home in your own skin will be.

Being comfortable with your self!
An extension from your previous point, in order to sit and be present in your own skin, you need to like yourself, or at least be working toward self-acceptance. Otherwise your mind will be continually trying to ‘escape’ your own presence, as it is such an uncomfortable place to be! Since your physical body is the place in the present moment where you always encounter yourself, then it’s difficult to be there if you don’t like who you are.

Finding a place to get comfortable
Cultivating comfort in your own skin takes a bit of practice, so it can be good to have a specific chair or place in your home where you can just take a few minutes to practice. You can practice anywhere, but having a pleasant place that you enjoy can be a good support as you get going.

A short exercise
For a few minutes, simply invite your mind to come home to rest in your physical body. Notice how fundamentally comfortable or not you feel sitting ‘inside your skin’. Notice any resistance you may have, and encourage your mind to gently enjoy resting within the presence of your body. Breathe, relax and get as ‘at home’ as you can. Reasons to escape into your mental world will come up, but for now really emphasize making your body your home, a source of regeneration, well-being and resilience.

In daily life
Notice times in the day when you become uncomfortable in your body. Cultivate an awareness of your body and an ability to get increasingly comfortable in your own skin, even in times of stress or dis-ease.

Related article: Making your body your castle

Watch Toby’s video on getting comfortable in your own skin:

Mindful Business CoachingThis is a coaching service for executives, small/medium size business owners and entrepreneurs who are seeking to improve four areas of their worklife: