Category: Life-fullness

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Awareness and insight Integral Awareness Life-fullness Meditation and Psychology mind body connection Mindful Confidence Mindfulness

Dealing with your anxiety more effectively (Identifying causal anxiety)

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“Working effectively with any type of anxiety means making friends as much as possible with the feeling of anxiety.”
 N
Dear Integral Meditators,
This weeks article looks at a particular type of anxiety, and how we can start to work with it more effectively, enjoy!

In the spirit of acceptance,

Toby

 

 

 

 

Stress-Transformation coaching with Toby 
Stress, anxiety, fear, pressure, anger, attachment – Ordinarily we see these states of mind and emotion as negative; things that get in the way of our happiness and well-being, and prevent us from achieving the goals and quality of life that we would like….full details

Dealing with your anxiety more effectively (Identifying causal anxiety)

In this article I am going to explain a method that gives you greater effectiveness in the face of your anxiety. It is in relation to what is called ‘causal anxiety’. Causal anxiety is anxiety is so named because, at least superficially, it has a clear, tangible cause that we can identify. For example:

  • I am feeling anxious regarding a test result that will come through shorty
  • I am nervous about a speech  that I have to give in front of a group of people
  • I am worried about catching a disease that has been going around

Meeting Causal anxiety with either acceptance or pro-activity
So, with causal anxiety, the position is quite simple. We just ask the question “Am I going to be pro-active in dealing with the challenge I am worried about, or am I simply going to focus on accepting it as it is?” So for example:

  • With my test result, I may simply choose to accept that I’m just going to have to wait for it. There is nothing further I can do, so I make a clear decision to relax and accept that. Note here that this also means accepting the feeling of anxiety that I have, getting ‘comfortable with the discomfort of it’ so to speak. It is unlikely that I will be able to get rid of the feeling of anxiety totally, but in making peace with it and accepting it, I can diminish its disruptive power substantially.
  • Regarding the speech the I have to give, I can respond to the anxiety by choosing to prepare for another half hour, and then practice acceptance. At a certain point of my choosing, I have to make a decision that ‘I have now done enough’, and now can focusing on relaxing and accepting (or if possible releasing) the anxiety.
  • Regarding the disease, I can choose to take all sensible preventative measures; hand washing and so forth, and then just accept that there is some risk, knowing that I have done all that I can do!

So with causal anxiety, I am being clear about my choice to do or not do, and dealing with anxiety that way. As you can see from the examples, your response can be a combination of action and acceptance. The point is that the alleviation of anxiety comes from being clear about what you are going to do about the challenge, and then having done it then practicing letting go and acceptance.

Getting comfortable with the feeling of anxiety
A final point here; working effectively with any type of anxiety means making friends as much as possible with the feeling of anxiety. Whatever the cause, the more we can accept the felt sense of anxiety in the body, the more easily we will be able to work with it. If this feeling is our enemy and adversary, we are generally going to have a tough time with it. This is because, for tender humans like us, feeling a degree of anxiety is often synonymous with feeling alive.

Related article: Finding Your Best Response to Anxiety – An Existential Perspective


Tuesday 10th, Wednesday 11th March, 7.30-8.30pm – 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

Full details of session

Restarts Monday March 23rd, 6.30-8pm – The Men’s group, the path of conscious manhoodHow 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. The men’s group is a professionally moderated and confidential forum for men. A forum is a safe place for exploring, learning and sharing the successful perspectives, skills, and strategies… Click here for full details

 

Saturday 14th March, 10.30am-12noon – Get your meditation practice started now – The shortest & most time effective meditation everIntegral Meditation Asia is happy to provide you with 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

Full detail of session

Tues 17th & Weds 18th March – Spring Equinox balancing & renewing meditation

At the spring equinox we can think about the spring and summer periods that lie ahead of us, what our goals and expectations are, and sow the seeds on an inner level of the things that we wish to manifest over the next few months.
Full details of session

 

Saturday 28th March, 2-5.30pm – Meditations for Developing the Language of Your Shadow Self WorkshopBy working with these shadow characters in meditation you will develop the capacity to:

  • Developing a fuller and more intimate understanding of the language that your own shadow self uses to communicate with you
  • Understand different aspects of your shadow self as it relates to different time periods in your life (childhood, puberty, early adulthood etc…)
  • Finding and articulating your shadow as it relates to different areas of our life, for example your relationships, work life, spiritual life and so on.

Full details of session

All upcoming classes and workshops for January 2020

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

Tuesday 10th, Wednesday 11th March, 7.30-8.30pm – Monthly Full Moon Meditation & Manifestation Session

Saturday 14th March, 10.30am-12noon – Get your meditation practice started now – The shortest & most time effective meditation ever

Tues 17th & Weds 18th March – Spring Equinox balancing & renewing meditation

Restarts Monday March 23rd, 6.30-8pm – The Men’s group, the path of conscious manhood

Saturday 28th March, 2-5.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

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

Starts Saturday 25th April – The Integral Mindfulness Program for Coaches, Counselors and Therapists – Creating sustainable high performance and deep wellness

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

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

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Awareness and insight creative imagery Energy Meditation Life-fullness Meditating on the Self meditation and creativity Meditation and Psychology Mindful Confidence Primal Spirituality Shadow meditation Using the Energy of Negative Emotions

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

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“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.”
 W
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

Article & Content ©Toby Ouvry 2020, please do not reproduce without permission. info@tobyouvry.com

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

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Awareness and insight creative imagery Energy Meditation Integral Awareness Life-fullness Meditating on the Self Meditation and Psychology Meditation techniques Mindful Confidence Mindful Resilience Mindfulness One Minute Mindfulness Presence and being present Videos

Getting comfortable in your own skin

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“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”
W
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:

Article content © Toby Ouvry & Integral Meditation Asia 2020.

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:

  • Personal stress levels and wellbeing
  • Leadership and creative vision
  • Time and task management
  • Management of people and developing soft skills
  • Click here to read more

Watch Toby talking about his Business coaching:

 

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

Sunday 9th February, 7.30-8.30pm – Monthly Full Moon Meditation & Manifestation Session

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

Friday, Sat, Sunday 20,21,22nd March – 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

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A Mind of Ease Inner vision Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Mindful Confidence Mindful Resilience Mindful Self-Leadership Mindfulness Motivation and scope Presence and being present Stress Transformation

Mindfully getting outside of your comfort zone

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“Often, discovering the best that is possible for us in life involves deliberately, soulfully and mindfully getting out of our comfort zone! What can you start with today?”
 W
Dear Integral Meditators,

This weeks article explores the relationship between comfort and discomfort, and how to create a complementary relationship between the two. You can also watch my video on the subject: Getting mindfully comfortable in order to get out of your comfort zone.In the spirit of getting comfortable with the uncomfortable,

Toby

Mindfully getting outside of your comfort zone

The ‘improvements’ of contemporary life
If you look at the way in which our life has gotten better as a result of technology, a lot of it has to do with comfort. You can get your favourite restaurant food ordered to your door, you can find information about whatever you want on Google, you can communicate with everyone thru your phone without having to leave your chair. The thing to notice about this is that comfort is not the same thing as greater fulfillment, happiness or well-being. Indeed, many forms of fulfillment and reward in life require and initial risk, or getting out of our comfort zone in order to receive the genuine reward of improved quality of life.
If we don’t watch out, we can get trapped in a subtle addiction to pursuing comfort in the false expectation that it can give us fulfillment on a deeper level, which of course it can’t.

So then, one really useful mindful question to ask ourselves is: “What can I do today to get out of my comfort zone and move towards deeper fulfillment?”
The purpose of this question is to ensure that we don’t get trapped in our comfort zone in a way that denies us the possibility a truly fulfilling, exciting and dynamic life.

Getting physically out of your comfort zone
An obvious and basic place to start is the physical level. Getting out of your comfort zone physically enables us to get fit, build physical skills and abilities, and avoid the consequences of an overly sedentary life.

Getting out of your emotional, mental and relational comfort zone
For many people getting out of their psychological and social comfort zone represents a bigger risk than just getting out of their physical one. Expanding your emotional range, spending time with people that are outside of your normal social circle all requires effort and discomfort. However, the consequent reward, fulfilment, and expansion of possibilities for us often rewards the effort many times over.

Combining genuine comfort and ease with engaging discomfort
Of course this isn’t saying that we shouldn’t  Have good quality periods of ease and restorative comfort in our life. Indeed, I’m writing this on my way back from a deeply enjoyable and ease inducing holiday! The practice here is to dance each day between healthy comfort and healthy discomfort, the goal in mind being to act In a way that brings us as much genuine fulfillment as possible.
Often, discovering the best that is possible for us in life involves deliberately, soulfully and mindfully getting out of our comfort zone! What can you start with today?

Watch Toby’s video on getting mindfully out of your comfort zone here: 

Article content © Toby Ouvry & Integral Meditation Asia 2020.

The Life-fullness Life Coaching Program with Toby

Life-fullness coaching is a unique integration of mindfulness and life-coaching that is designed to help you lead a progressively more awakened life. The essence of the Life-fullness approach is to integrate the different parts of who we are into complementary strengths so that we can really experience ourselves living our life to its fullest…

Watch Toby talking about the  Life-fullness Program:

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

Starts Monday January 13th, 6.30-8pm – The Men’s group, the path of conscious manhood

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

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Awareness and insight creative imagery Inner vision Integral Awareness Integral Meditation Life-fullness Meditating on the Self Meditation and Art meditation and creativity Meditation techniques Mindful Resilience Mindful Self-Leadership Presence and being present

Mindful of your inner artist (Being solar not lunar) article & video

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“The ‘mindful artist’ first of all notices that their thoughts, actions and interactions are creative, fundamentally. The next position they take is to choose to direct that creativity in a deliberate way so that s/he ‘creating’ the best things that they can in your life”
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Dear Integral Meditators,

What does it mean to become the ‘artist of your life?’ In the article below I offer a few thoughts on this!New year is also a good time to think about new personal directions and growth, I’ve created a new video for my Life-fullness Life coaching program, that you can view below the article.

In the spirit of mindful creativity,

Toby

Mindful of your inner artist (Being solar not lunar)

‘Everyone is an artist’
Yesterday I watched the new Joseph Beuys documentary “Beuys on Beuys”. Beuys was one of the biggest influences on me when I was at art school. His idea that ‘Everyone is an artist’ was one that decisively transitioned me from being an outer artist, or object maker to being an ‘inner artist’ or a meditator. By a meditator here I mean working primarily with mind, thoughts, attention and states of being as a way of influencing, contributing to and changing the world.
Beuys’s essential point was that since we all think, act and interact in the world, we are all creative beings, beings who affect change. By becoming conscious, deliberate and mindful about this, we can direct our creative energy deliberately toward our life and society in order to effect positive, creative change.

Mindful of your inner artist
So the object of mindfulness here is to first of all notice that your thoughts, actions and interactions are creative, fundamentally. The next position to take is to choose to direct your creativity in a deliberate way so that you are ‘creating’ the best things that you can in your life. For example:

  • If you come back tired from work in the evening, rather than just being passive and reactive with your family/friends you are thinking ‘How can I create an enjoyable atmosphere here?’ This is even (and especially) if you are a bit tense or moody
  • As you are hanging out the laundry you are aware of what you are thinking, and gently directing your attention and awareness toward beautiful and constructive patterns of thinking and feeling. You are looking to use your imagination and attention in active generative ways.
  • When you are having a meeting, you are actively looking to create connection, empathy and meaning with the people that you are with. You are looking to inspire good energy in a way that will help the group become a force of the good in some way.

Becoming Solar, rather than Lunar
One way in which I often explain becoming a mindful artist is that you are becoming solar rather than lunar in nature. The moon relies upon the reflected light of the sun for its light, it has no light of its own. This is like many people, they are reactive, they rely on the power of others for their own power. For example, they have power because of the position they hold in a company, but if you separate them from that position or label, they have very little sense of their own power. Their power is reflected, lunar. A mindful artist however is a source of power and energy. S/he is a generative person. You can rely on such a person to create goodwill, inspiration, direction. If there is a situation where there is a challenge, they can be relied upon to be actively working something out.
If you meet a person who is solar in nature, who is a mindful artist, this tends to be felt and experienced by their presence. It is something that they embody, it is in their physical and somatic being, not just their mind and intellect.
What can you start with today in order to become the mindful artist that you are, and express your solar nature?

Watch Toby on Becoming the artist of your life:

Related articles: Mindfulness – Becoming the sculptor of your reality
Moving from being a consumer to being a producer

The Life-fullness Life Coaching Program with Toby

Life-fullness coaching is a unique integration of mindfulness and life-coaching that is designed to help you lead a progressively more awakened life. The essence of the Life-fullness approach is to integrate the different parts of who we are into complementary strengths so that we can really experience ourselves living our life to its fullest…

Watch Toby talking about the  Life-fullness Program:

 

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

Starts Monday January 13th, 6.30-8pm – The Men’s group, the path of conscious manhood

Starts Friday 17th January – The Integral Mindfulness & Meditation Online Program, January-July 2020

Friday, Sat, Sunday 7,8,9th February & Friday, Sat, Sunday 21,22,23rd February – The Qi Gong Foundation Program & Program for coaches and trainers 

Sunday 9th February, 7.30-8.30pm – Lunar New Year Meditation 2020: Developing your inner-resourcefulness & practical wisdom in the year of the Rat

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

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Awareness and insight Inner vision Integral Awareness Life-fullness Meditating on the Self meditation and creativity Meditation and Psychology Meditation techniques Mindful Resilience Mindful Self-Leadership Motivation and scope Presence and being present

Combining your Beginners Mind & your Wise Mind

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“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”

 W

Dear Integral Meditators,

As we sit in between the Western new year and the Chinese Lunar year, it can be an interesting time to cultivate our beginners mind, in balance with our experienced mind. The article below offers a few practical ways to start!
The Wednesday classes this week will be on the subject of the article, and the next Beginners Meditation Workshop is on Saturday the 18th.

In the spirit of the journey,

Toby

Songs of Innocence and Experience – Combining your beginners mind with your wise mind

Your beginners mind (BM) is your ability to come to a task or experience with curiosity, as if for the first time.  It may be an experience that you have had many times before, or you may literally be doing it for the first time. Either way your beginners mind is a learning mindset. It watches closely, absorbing as much information as it can. Think of a child intensely interested and involved in trying to ride a bike for the first time, and you get the idea. Your BM is happy to try and fail, try and fail, try and fail, until it succeeds.
Your beginners mind helps you to keep on learning as you get older, keep your enthusiasm for life, keep you positively humble. Your BM helps you learn new things faster, and prevents you taking familiar good things in your life for granted. Mentally it keeps you young, flexible and joyful.
The beginners mind should not be confused with simply being naïve, childish, or getting bored easily and so giving up on tasks before they are done or mastered!

Your experienced mind (EM) is the sum total of all your life experience up to this point. It knows a lot of things that are very useful in helping you navigate all the situations and choices that you have to go through each day. You might think of it as the wise old man or woman within you that compares what is happening in the moment to the past in order to see if there are any patterns, experiences or learning’s that you already have that can help you with what you are facing right now.
Your EM helps you to leverage on what you know already in order to prevent you making mistakes. It saves you time, helps avoid pain, and enjoy greater success with regard to  what you are experiencing in the moment. It recognizes that in many situations we are not complete beginners, and that that is a very good thing!
Your experienced mind should not be confused with that part of you that becomes cynical, jaded, or that thinks it ‘knows it all’. It is intelligent, helpful and alert.

Integrating your beginners and your experienced mindsets
From an integral mindfulness point of view, we try to combine the best of our beginner’s mind and experienced mind together, so they are helping each other, and us to meet our life challenges more successfully. One simple way to start doing this is to ask two questions regarding any challenge you have, and want to extract practical learning from:

  1. If I view this situation as if for the first time, what do I see and observe?
  2. What is my past experience and learning telling me about this situation?

Sit with each question for a short while, and see what perspectives and insights come from both. You can then combine them into a wise approach to your experience that combines your ability to learn in the moment (beginners mind) with your ability to use past experience effectively (experienced mind).

A simple example
Forty minutes ago I sat down to write this article. I felt a bit nervous and unsure about the content, but my experienced mind (EM) told me that if I just started mapping it out and writing, I would find the idea translated into an article.  I then set aside my EM and brought my BM to the task, seeing the content ‘as if for the first time, paying attention to the present, being curious and enthusiastic. Now here I am, at the end of my article, my work complete. It’s a simple example. How could you combine your beginners and experienced mind today in order to be successful in your chosen endeavor?

Click here to listen to a 20 minute beginners mind meditation that I recently recorded.

Related article: Appreciating the past to liberate the present

Integral Meditation Asia

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

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creative imagery Energy Meditation Enlightened love and loving Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindful Breathing Mindful Resilience Mindfulness

Connecting to your circle of strength

“Open to the feeling of being supported as you go about your day; recognizing that you are not alone in the world, and that you have genuine support available to you at all times”

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Dear Integral Meditators,

Mindfulness in and with your relationships can be genuinely transformative.  This weeks article looks at one way to start tapping into its power!

Reminder that the Men’s group re-starts next Monday, and of this Saturday’s Monthly Full Moon Meditation & Manifestation Session from 6.30-7.30pm!

In the spirit of supporting each other,

Toby

 

 

Article: Connecting to your circle of strength

On a very primal, mammalian level, we draw strength from the feeling of belonging to a group, a family or a tribe. Being mindful of who your ‘core circle of support or strength’ is in your life is a simple but profound practice that, once we start it becomes a reliable source of strength and stability as we navigate life’s ups and downs.

Giving and receiving: Two basic aspects of relational health
Before we get to our core circle, I want to mention two aspects of relational health that are kind of like you left and right hand; they are fundamental. The first is knowing how to receive; to receive support and love from others (and yourself), to let it in. the second is knowing how to give; to give love and support to others (and yourself). By knowing how to both give and receive we set up a mutually re-enforcing loop of good energy between ourself and others that is deeply conducive to psychological health and wellbeing. Too much or not enough of either can move us into a state of imbalance. You’ll probably find you are better at one or the other, but you need both!

Identifying your core circle
So then, if you consider your life now, who are the 3-5 core people around you that you trust? These are people who you can rely upon to support you/extend love to, and vice-versa. Take a while to identify who they are, and then visualize them around you or beside you. As you do so see them smiling at you. Feel the support and trust that lies between you and them.

Building strength
As you breathe in, see if you can open your heart and body to receiving the love and support from your core circle. Do this for a while, then, as you breathe out, practice giving your love and support to them. You can then practice giving and receiving as you inhale and exhale, setting up an energetic loop of trust and support between you and your group.

Creating a variety of circles
If you like you can create different groups that you work with at different times. One could be based specifically around family, one around friends, one around professional colleagues and so on. You can even create imagined ones where you invite your heroes from literature or from history to surround you, and build a relationship with them!

There is no need to try and do it alone!
During the day, try and keep in mind your ‘Core circle of support’. Try and get used to the feeling of being supported as you go about your day; recognizing that you are not alone in the world, and that you have genuine support available to you at all times. Not feeling alone, even if we are physically alone can really help us to navigate our challenges more easily and with less stress. For the vast majority of people, their core circle already exists, its just a matter of leveraging upon it mindfully!

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

Tues 7th & Weds 8th January – 2020 New year releasing and inviting meditation

Saturday 11th January, 6.30-7.30pm – Monthly Full Moon Meditation & Manifestation Session

Starts Monday January 13th, 6.30-8pm – The Men’s group, the path of conscious manhood

Saturday 18th January, 10.30am-12pm – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Tues 21st & Weds 22nd January, 7.30-8.30pm – Lunar New Year Meditation 2020: Developing your inner-resourcefulness & practical wisdom in the year of the Rat

Friday, Sat, Sunday 7,8,9th February & Friday, Sat, Sunday 21,22,23rd February – The Qi Gong Foundation Program & Program for coaches and trainers 

Begins Monday 13th January – The Men’s group – The Path of Conscious Manhood

How can you move from coping to thriving as a man? What are mindful the skills needed to build, emotional, and personal freedom as a man that enhances relationships, work and well-being? Find deep support from a community of men committed to bringing out the very best of what they are capable!
Click here to find out more…

 

Integral Meditation Asia

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Meditation images for new year renewal

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Dear Integral Meditators,
W
Its the beginning of the new year, a good time to focus on possibilities, potential and our beginners mind! . The article below explores three simple images that we can use to do this using the power of images and the imagination.

Toby

Images of renewal – The body-mind of a newborn

“Can you coax your mind from its wandering
and keep to the original oneness?
Can you let your body become
supple as a newborn child’s?” *

Much of the basic meditation experience involves creating a unified body-mind, where our mind, body and feelings are in the same place, at the same time. Below are three images that we can use in order to access this state of unified body-mind within ourself. Quite often if we use an image as our point of entry into meditation, it can help us achieve that state of meditative consciousness more quickly by engaging our imagination. When we engage our imagination with a meditation object, then its wanderings cease to become a distraction for us, because the force of our imagination is engaged in the experience of the meditative image itself. In particular, the three images below are designed to facilitate an experience of renewal and regeneration that we can access during the day, either in a short 1-3 minute exercise, or enter more deeply into during a longer meditation.

The newborn child – Imagine you are a newborn child, resting at ease, perhaps wrapped in a blanket. Your body is completely relaxed. your mind is pure awareness, no thought or concept at all. Because your body is so completely relaxed, and your mind contains no thought, they are experienced as one; the sensory relaxation of the body and the non-moving nature of the mind come together in a state of unity or singularity. Spend a few moments entering into this experience with your imagination sampling what it is like, and noting the way in which your own, adult body-mind start to merge together into a unity quite naturally, and without effort.

The tree in the forest – Imagine a tree in a forest, it can be one you know and are familiar with if you like. Observe the tree in your mind’s eye, sensing its singularity, its deep rootedness and stability, its opening to the sky through its branches. Now imagine yourself as the tree; physically strong, no thought at all within its consciousness, completely at-ease with itself and its environment; all the processes in the tree are done with no thought; the water rises, the sunlight is absorbed, the branches bend in the trees, the birds come and go. The trees body and its consciousness are always one, always here.

The earth – Sense the earth beneath your feet, allow yourself to ‘sink’ down into it, so that perhaps you are about waist or chest deep. sense the vast body of both the earth’s physical mass beneath and around you, as well as the consciousness of the earth; her huge all-embracing presence. The consciousness of the earth and the body of the earth are unified, a single entity. All the thoughts and activities of the humans and other creatures are contained within the body-mind of the earth, but this activity is completely dwarfed and drowned out of your awareness by the overwhelming stability, singularity and presence of the earths unified body-mind; her deep presence. Now experience yourself as the earths unified body-mind; completely singular, strong and stable.

As a final stage to any of these meditations, return to an awareness of your own body-mind, and bring the feeling of unity into it, so that you are able to experience your own body-mind in a state of stability, unity and resilience.

Related article: Renewal

*Quote from Chapter 10 of the Tao te ching by Lao Tsu, Stephen Mitchell translation

Weekends of 7,8,9th February 21,22,23rd February – The Qi Gong Foundation Program & Program for coaches and trainers 

15% early-bird offer until January 10th!

  • How can I create more energy within myself?
  • How can I use the energy that I have more effectively?
  • How can I direct the energy within me in a way the produces sustainable, dynamic physical, mental and emotional well-being?
  • How can I use Qi gong practices to help others, clients, family members, colleagues etc… enhance their energy levels and well-being?

Click here for more details

A Video Introduction to the Qi Gong Foundations Program by Toby

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

Tues 7th & Weds 8th January – 2020 New year releasing and inviting meditation

Saturday 11th January, 6.30-7.30pm – Monthly Full Moon Meditation & Manifestation Session

Starts Monday January 13th, 6.30-8pm – The Men’s group, the path of conscious manhood

Saturday 18th January, 10.30am-12pm – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Tues 21st & Weds 22nd January, 7.30-8.30pm – Lunar New Year Meditation 2020: Developing your inner-resourcefulness & practical wisdom in the year of the Rat

Friday, Sat, Sunday 7,8,9th February & Friday, Sat, Sunday 21,22,23rd February – The Qi Gong Foundation Program & Program for coaches and trainers 

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

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

Sinking your centre of gravity

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

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

In the spirit of  balance,

Toby

 

 

 

 

Bringing your centre of gravity down

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

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

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

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

 

Article content © Toby Ouvry & Integral Meditation Asia 2019.

Upcoming classes and workshops

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

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

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

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

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

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

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

 

Integral Meditation Asia

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

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

Finding ledges on the steep climb

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

In the spirit of ledges,

Toby

 

 

Finding ledges on the steep climb

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

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

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

Article content © Toby Ouvry & Integral Meditation Asia 2019.

Upcoming classes and workshops

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

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

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

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

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

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

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

 

Integral Meditation Asia

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