Category: meditation and creativity

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The calm of solidity – Four mindful techniques

Dear Integral Meditators,

The ‘calmness of solidity’ means the calmness that can be discovered through the solidity and physicality of your body. In the article below I outline four ways that you can cultivate it both formally and informally to increase the level of your own dynamic calm, which is to say your own ability to remain calm and centered under real-time pressure from your life!

In the spirit of the calmness of solidity,

Toby

​The calm of solidity – Four mindful techniques

The ‘calmness of solidity’ means the calmness that can be discovered through the solidity and physicality of your body. It also means the calmness that can be derived from the elements of your physical surroundings and nature. It is one of the four types of dynamic calm that I outline in my previous article Four types of deep calm, four types of dynamic power. In this article I’m simply going to explain four methods that you can use in combination with each other or individually to develop your own dynamic calm, or your ability to remain calm and centered under real-time pressure from your life!

Practices 1&2: Investigating the absence & the presence of calm.
Investigate with curiosity what your body and your breathing feel like when you are not calm. Notice what it feels like to feel ‘not calm’ or unsettled. If you can then practice simply accepting the absence of calm without making ‘a problem out of the problem’ then paradoxically, this gives you access to a certain type of basic calm!
Secondly, remember what it is like to have the presence of calm within your body. Recall times in the past when you have felt the presence of calm in your body, for example when on holiday in a beautiful location, or in the presence of someone you trust. Practice activating the memory of calm, then breathing and living your life from that feeling. Get familiar with it such that, when you are under pressure in daily life, you can deliberately activate your body’s memory of calm. If you do this you can still feel the presence of calm even when your environment may be unsettling.

Practice 3: Using your physical body and senses to calm your mind and emotions.
With this method, you use your sensory attention as your object of focus, giving your mind a simple calm anchor to relax into in the present moment. For example:

  • The weight of your body on the chair,
  • The quality of the light through the window
  • The sound and feeling of the wind, and the call of the birds, as well as the distant traffic sounds
  • The physical movement of your breathing
  • The colours of the objects around you in the room

You can do this in formal meditation, but also out of meditation during the day as you go about your activities. Stabilize your calm by getting out of your mind and into your senses!

Practice 4: Practicing mountain like calm
This final type of calm uses an imaginative key to use in meditation; Experience your body as being like a mountain, your thoughts and associated feelings as being like clouds and your mind or consciousness itself as being like the sky. A mountain is so solid and centred that it really doesn’t mind if the weather around it is stormy, rainy, windy or chaotic. Imagine your own physical body to be like this; calm, solid and massive. This way, even when your emotions and thoughts go crazy sometimes, there is no need even to stop the craziness. Just focus on being the calmness of the mountain, which is proportionally way stronger and more massive!
So, there you go, four techniques to play around with this week if you choose. You can work with them systematically, or just pick the one that works best for you.

​© Toby Ouvry 2018, 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

Upcoming Courses at Integral Meditation AsiaOngoing 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)

Saturday 7th July, 9.30am-12.30pm – Integral meditation & mindful walking deep dive half day retreat

Sunday 8th July, 9.30am,-1pm – Qi Gong for Improving your Health and Energy Levels and for Self-Healing

Integral Meditation Asia

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Dynamic Calm – Free meditation

Dear Integral Meditators,

 

You can Listen to my 5 minute talk and 10 minute meditation on Dynamic Calm HERE!

Toby

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Inner vision Integral Awareness meditation and creativity Meditation techniques Mindful Self-Leadership Mindfulness One Minute Mindfulness Presence and being present

Making mindful use of your to-do list

Dear Integral Meditators,

How can you transform your busy-making ‘to-do’ list into an object of mindfulness? The article below explores one possible way!
Heads up for the Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever next Saturday 16th June, 10-11.30am.
And last few days for the mindful stress-transformation coaching offer, see below 😉

In the spirit of mindful to-doing!

Toby

Stress Transformation Coaching special offer:
Up until Friday 15th June there is a special offer on Toby’s Stress transformation coaching service. Three x 1hour packages are on a 15% special offer (a saving of $95). Contact info@tobyouvry.com for full details.
Stress transformation coaching with Toby is exactly that; it teaches you how you can transform your stress, anxiety and other difficult emotions into forces for the good in your life. The coaching focuses upon:

  • Getting to know and understand the negative or conflicting energy and emotion in your life more deeply and intimately, seeing its potential value
  • Developing the capacity to recycle,  transform and redirect this difficult energy into a positive force that works for you rather than against you
  • Find yourself thriving in situations and circumstances that would previously make you unhappy, fearful, inhibited and so on…Read on…

 

 

Making mindful use of your to-do list

Most of us have a ‘to do list’ most days. Quite often when you hear about practicing mindfulness, we are told to try and put down the to do list in our mind, in order to notice the present moment more.
There is one way that I have of using my own to do-list as a way of increasing my mindful appreciation, and it goes something like this. Every day I have my list of to-dos’. Often, they are written in my diary, alongside my appointments. At various points during the day I will open my diary and, with a little red pen cross off the actions and appointments that I have done so far. I will then pause for a few moments, and give myself a little appreciation for the things that I have done. I will also use what I have done to ensure that I am seeing that today has been a constructive day, where things have been achieved, and I take the time to note and feel good about that. I then proceed with the next few things in the list.
Of course, the list rarely ends, but my approach to my to do list ensures that I am using it to feel good about myself and my day, rather than taking what I have done for granted, and feeling oppressed (and maybe depressed) about the things that I have not yet done!

Structuring unstructured time with your list. 
Sometimes if there is a gap in my routine and I sense a certain amount of anxiety around ‘what I am going to do with this time?’, then I’ll simply write a list of things to do, work, leisure or otherwise that will last me that morning, afternoon, or however long the open space is. I’ll then just get on with the tasks, and cross them off as I go. Then at the end of the time I’ll just look at the crossed-off list of what I’ve done for a short while, just to register and appreciate what I’ve done, and enjoy the fact that my time was well spent.
If you choose to use this way of working with your to-do list, then rather than getting in the way of your mindfulness practice, it becomes an active part of it. Your to-do list becomes a way of honing your attention, developing appreciation, becoming more effective in life, and deriving active pleasure from your achievements, great and small!

© Toby Ouvry 2018, 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

Upcoming Courses at Integral Meditation AsiaOngoing 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)

Saturday 16th June, 10-11.30am – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Saturday 23rd June, 10am-4.30pm – An Introduction to Meditation from the Perspective of Shamanism

Integral Meditation Asia

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

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Integral Awareness Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindfulness Presence and being present

Mental framing – Sculpting your view of life

Dear Integral Meditators,

We are never in 100% charge of what we experience in life, but we can determine the way in which we experience what happens. This week’s article explores how to mindfully take advantage of this truth!

In the spirit of sculpting & framing,

Toby

Mental framing – Sculpting your view of life

We are never in 100% charge of what we experience in life, but we can always influence the way in which we experience what happens. How we influence the way in which we experience something is via the manner in which we pay attention to it, and in particular the way in which we mentally frame it. The essential question with mental framing is “What is the optimal way for me to view what I am experiencing, so that I derive maximum value and minimum unnecessary pain from it?”
This question and the answers we get from it are like mental sculpting. The raw materials are our life experiences, and our ways of mental framing are like the tools used to craft and mould the raw materials into the shape that I desire.
Last weekend I was giving the example to a class of my own workshop creation process. I’ve created over 50 meditation and mindfulness workshops in the last decade. Of these only around 50% have gone on to be successful in the sense of attracting a lot of people numbers. So, if I focus purely on the ‘success rate’, then I’m not going to be a very happy boy in some ways. However, there are many ways in which I can use my mind to frame what I am experiencing after a ‘failed’ workshop in ways that are helpful to me. For example:

  1. ‘It is realistic to expect many of the events that I put on to not attract large numbers. It’s simply part of my evolving work progress, and in fact a 50% success rate is very good in the circumstances!’ – This view helps me accept the experience, feel happy about it and sets me up to continue working with it in the long term without feeling discouraged.
  2. ‘A small number of people in a workshop creates an intimate space for me to have a more meaningful, small scale relationship to the participants’ – Again, this view helps me feel enthusiasm for the experience and helps me to keep my appetite for the work in the long term.
  3. ‘I learned a lot from creating the workshop, so it is feeding my own process of self-discovery and growth’ – This is absolutely and objectively true, I do learn a lot, and so the time was not wasted, indeed it was very well spent!
  4. ‘If it didn’t work in this context, maybe I can try it in another context’ – I’ve seen from my own experience how courses that I have created in one arena later became a part of my mainstream ‘successful’ courses later down the line. No creative process is ever entirely wasted! Indeed, some of my most successful material only finds the right audience two or three years down the line.
  5. ‘This is helping my ongoing learning process about value creation’ – Every time I try something out, or put it out to an audience, I learn more about value creation, in business, in relationships and in life. This learning in turn helps me to make the best of what I meet in each day, and to become more successful in life. What could be better than that?

So, there you go; five ways of mentally framing my situation in ways that help me to view and experience it in a positive AND REALISTIC way. Realistic is in caps because for mental framing to be effective it has to be reality focused. You can’t just fantasize any old BS that just isn’t true!
Mindfulness is all about releasing our potential for learning and growth in the moment. Mental framing is a technique that really we can be using all the time during our day to ‘sculpt’ our reality in a way that is useful and desirable. But to get going you might like to take one or two specific situations in life and practice framing them. Happy sculpting!

Related articles: 
How to mindfully develop your self-confidence
Four positions for wrestling with your dark angels
Mastering your mind through mindfulness

© Toby Ouvry 2018, 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

Upcoming Courses at Integral Meditation Asia

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 29, Wednesday 30th May – Wesak Meditation

Saturday 2nd June, 9.30-11.30am – The Power of Presence – Mindfulness for managing conflict in your relationships and accessing your inner power

Saturday, 9th June, 9.30am-1pm – Meditations for Transforming Negativity and Stress into Energy, Positivity and Enlightenment

Integral Meditation Asia

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

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Giving your heart whole (Creating a ‘high functioning’ heart)

Dear Integral Meditators,

In order to get the most out of life, you have to give yourself whole heartedly to it without holding back. But what happens when you give yourself whole heartedly to a person, a project or a cause, and you get hurt, abused, rejected or taken advantage of? This weeks article offers a few perspectives on how to keep giving your heart to life without worrying too much about getting it broken!

In the spirit of the high performance heart,

Toby

 

Giving your heart whole (Creating a ‘high functioning’ heart)

In order to get the most out of life, you have to give yourself whole heartedly to it without holding back. But what happens when you give yourself whole heartedly to a person, a project or a cause, and you get hurt, abused, rejected or taken advantage of?
Inevitably in life we get our heart wounded. People we trust turn out to be unreliable. Organizations that seem benevolent turn out to have a dark side. The reality we thought was there and that we gave our heart to turns out to be false. Sometimes it’s even malevolent, seemingly taking pleasure in the pain that we experience as a result of having our heart-felt feelings thrown back in our face. With experiences like this it is understandable that many of us become cautious, build up walls around ourselves, and wary of opening ourselves up. We’ve been hurt by opening our heart before, why take the chance of more pain by opening it again? In this article I want to offer a perspective on how to give your heart to someone or something in a way that makes continuing to give it both sustainable and enjoyable.

In romance and friendship – Giving your heart whole
One of the reasons that we get our hearts broken and wounded in love and friendship is because the heart that we are offering to the relationship is wounded and dysfunctional in the first place. If you come into a romance lonely, anxious and dysfunctional, then you are going to form a co-dependent relationship with the person. Consequently, if anything goes wrong, or they turn away from you, its going to place a wound in the already wounded or broken heart that you offered in the first place. This is going to feel really bad and take you a long time to recover from (if you even do recover properly).
The alternative to this is to do some work on yourself and your heart to make it a ‘high functioning, heart’. This means that you go into a relationship already feeling relatively whole, complete and happy within yourself. The relationship offers a further environment for you to express that already whole, complete and functional heart with another person. When you ‘give your heart’ to them, it is a whole, strong, robust heart, not a ‘heart of glass’. If the relationship then goes wrong in some way, or they behave badly, then you can simply take your heart back! Since you gave it whole, you can take it back whole. You didn’t give your heart to the person so they could ‘fix’ it, you gave it to them in celebration, in the spirit of fun, playfulness and possibility. If they were not able to reciprocate, then too bad for them, you just take your strong, whole, healthy heart back. You may feel a little disappointed or sad, but sadness can exist in a strong heart without breaking it.
In fact, if you have cultivated a high functioning heart, then giving it to someone is a kind of win-win scenario. If they reciprocate in kind, then you have a romance or friendship that can last you for a long time, even for life. But if it goes wrong, then you’ve had a good learning experience, no big harm done!
If you have a high-performance mountain bike, then you may like to take it out into the countryside and give it a thorough work-out, taking it through bumpy, muddy, wet and difficult terrain. Because it’s a good bike, its going to perform well, and you’re going to end up thinking ‘that was a great ride, I enjoyed that!’ Similarly, if you’ve invested and done the work in creating a ‘high performance heart’ then you are going to want to ‘put it through its paces’ and find things to test it against. You can ‘take it for a ride’, hit a few bumps and be pleased at how well it responds to genuine challenges.
In order to have a fulfilled life, giving your heart is really essential. But when you give it, give it whole, not broken. That way if you have to take it back, it’ll come back whole too!

© Toby Ouvry 2018, 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

Upcoming Courses at Integral Meditation Asia

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)

Saturday 28th April, 9.30am-1pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Sunday 20th May, 10am-5pm – How to do Soul Portraits Workshop

Saturday 26th May 10am-4.30pm – Mastering your Mind Through Mindfulness Meditation Day Retreat with Toby

Integral Meditation Asia

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

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creative imagery Integrating Ego, Soul and Spirit Life-fullness Meditating on the Self meditation and creativity Meditation and Psychology Meditation techniques Primal Spirituality

Meditating with Your Inner Family

Dear Integral Meditators,
What if as well as an outer family, you had an ‘inner family’ as well that you could draw upon for support as you go through the challenges of your life? The article below invites you to discover just such a family.

In the spirit of your inner family unit,


Meditating with Your Inner Family

Four seasons, four stages of life
The ‘inner family’ as I call it has been a contemplative tool that I started using when during a time when I studied the Wheel of the Year and the Western Wheel of Life in some detail. The essence of it is that, in the same way that a year has four seasons, spring, summer, autumn and winter, so we have four stages of life that correspond to these seasons. These stages are childhood, youth (or young adulthood), maturity (or middle age, the age of ‘responsibility’) and old age/death. The final stage, old age and death in turn leads to rebirth. The idea with your ‘inner family’ is that you have four personalities, or aspects of self inside you that correspond to each of these stages. Regardless of what physical stage of life you are in, each of these ‘four selves’ is available to draw upon as an energy resource, a perspective, a power and a wisdom.

The basic qualities of your inner family members
Your Child self has the qualities of innocence, playfulness, creativity, spontaneity, wonder. To have a functional inner child is to have access to all the above qualities in our life. The child self lacks planning ability and mature wisdom, so needs to be guided and looked after by the older members in order to remain healthy.
Your Youthful or Young Adult self corresponds to the age approximating 17-34. S/he is full of vital energy and life-force, is ambitious, looking to establish her identity in the world and make an impact upon it. S/he is the part of us that may be explicitly concerned with looks and sexuality, being attractive, and so forth. We can draw upon her to get things done, fire our enthusiasm, be determined, and regenerate our appetite for life.
Your Mature self is the part of you that corresponds to middle age. More mature and settled than the youthful self, the mature self is good at planning, being responsible, problem solving, looking after others, and bearing burdens. When we are in actual middle age, this part of ourself can feel pretty run down, and so needs the energy and support of the ‘younger selves’ as well as the wisdom and perspective of the old self!
Your Old or Wise self is that part of you that views life from the perspective of being close to deaths door. S/he has lived through all the previous stages, and the ups and downs that they have brought with them. Ideally this part of you is actively available to the three younger members for consultation and wisdom.

Tapping into the wisdom of your inner family
I often simply imagine myself in a place in nature, and then see the members of my inner family coming to meet me, and sitting around in a circle. Once we have ‘checked in’ with each other, we might then go on to tackle a particular problem together.
For example, I am about to move apartment for the fourth time in a year. My mature self (I’m literally 45 in physical age) is feeling a bit run down and tired by this, mentally and physically. As I sit with my inner family group, I let my mature self-receive the love and playful enthusiasm of my child self. My youthful self offers support and vital strength, as well as keeping my appetite for life and ambition burning away in a healthy manner.  My old or wise self is on hand just to smile, empathizing at the suffering, and gently helping me pace myself through wisely.  All in all having my inner family around makes the experience enjoyable; I don’t feel alone or isolated. It’s a perfect complement to my outer family!
You might like to find your own inner place in meditation where you can meet and get to know your inner family. You can then consult them at will about any situation or challenge you are going through, facing it together, like a team.

© Toby Ouvry 2018, 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

New ‘Stealing Flow Gamma’ from I-Awake Technologies

Use Gamma:

  • While working, studying, exercising
  • When you want to shift into creative mode
  • To take in and process complex, detailed information
  • When you want to focus, get motivated

Click on the link or image for full details!

Upcoming Courses at Integral Meditation Asia

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)

Saturday 28th April, 9.30am-1pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Sunday 20th May, 10am-5pm – How to do Soul Portraits Workshop

Saturday 26th May 10am-4.30pm – Mastering your Mind Through Mindfulness Meditation Day Retreat with Toby

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 Integral Meditation Life-fullness Meditating on the Self meditation and creativity Mindful Resilience Mindfulness Presence and being present Primal Spirituality

Four functional purposes of moving into stillness

Dear Integral Meditators,

Why bother continuing to cultivate stillness and reduced thinking through meditation? The article below considers four compelling reasons to keep you motivated!

In the spirit of stillness,

Toby

Live in Singapore this week: At this Tuesday & Wednesday‘s meditation class we will be focusing on self awareness though meditation, all welcome!
If your looking to give your meditation practice a shot in the arm, or know someone whose been looking for a place to get started with meditation, then this Saturday we have the Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever at the One Heart center.

Four functional purposes of moving into stillness

Why bother continuing to cultivate stillness and reduced thinking through meditation? It’s useful to have some concrete reasons other than ‘it feels good’, although this is not a bad reason in and of itself! Knowing the four reasons below helps us to persist with our practice, and be able to clearly see the benefits as they start to arise.

1. Our quality of thinking improves – By cultivating stillness we reduce the amount of thoughts in our mind. As the quantity of thoughts reduces, the quality of thoughts tends to increase. Because our mind feels less rushed, we activate our natural intelligenceand tend to think more positively, more reflectively, and more rationally.

We become much more resilient to stress – Imagine holding a bottle of water in front of you without putting it down. For 5minutes no problem, 10minutes your feeling it, 30minutes you are uncomfortable, one hour you might be in pain. If, however you were able to put the bottle of water down for 30seconds once every 5minutes, then you could actually hold that bottle of water out in front of you almost indefinitely, with minimal discomfort. It’s the same with our mental and emotional stress; it is not that the burden in itself overwhelmingly heavy, but because we never put it down it tires us out and feels unbearable. Stilling the mind and putting down our stressful thoughts is like putting down the bottle of water. It enables us to keep on bearing the weight of our stress FAR more easily by regularly putting it down!

We activate out intuitive and unconscious processing capabilities – When you temporarily reduce your everyday mind and thinking by moving towards stillness, you activate the natural unconscious and intuitive processing faculties of your mind. This enables your mind to sift through information, move towards balance and come up with creative ideas without you having to try hard at all. You learn to rest your mind and let it work by itself to come up with useful insights and information that we can use in our life.

We access the deeper self – Behind the everyday thinking mind there is the experience of consciousness itself; that which observes and is aware of the movements of our mind. This ‘observer’ is what I mean by the ‘deeper self’. It remains unchanged and constant even as our thoughts and experiences continually change. By dropping into stillness, we access this deeper, observing self. We can begin to identify with it, and use it as a point of stability, constancy and calm even as the events of our life twist and turn with fortune. Carl Jung called this deeper level of consciousness simply ‘the Self’, with our everyday thoughts, habits and patterns of action being ‘the ego’. In moments of crisis when the ego ‘falls apart’, people sometimes become aware of ‘the Self’.  Dropping into stillness gives us regular access to ‘the Self’, and the support it can offer us.

So there you go, four reasons to keep cultivating stillness! You can find a simple technique for cultivating stillness in my recent article So how do you still your mind?

© Toby Ouvry 2018, 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

Upcoming Courses at Integral Meditation Asia

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)

Saturday 7th April, 4-5.30pm – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Tuesday & Wednesday’s in March/April – Inner Peace, Inner Power – An Introduction to Integral & Engaged Meditation Practice

Saturday 14th April 9.30am-12.30pm – Integral meditation & mindful walking deep dive half day retreat

Saturday 28th April, 9.30am-1pm – Finding Freedom From What Holds You Back in Life: Practical meditations & techniques for working with your shadow-self

Sunday 20th May, 10am-5pm – How to do Soul Portraits Workshop

Integral Meditation Asia

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

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Concentration Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindful Resilience Mindfulness Motivation and scope Uncategorized Using the Energy of Negative Emotions

‘Going through the motions’ as a mindfulness tool

Dear Integral Meditators,

You may have heard or even experienced how mindfulness makes you more productive and increases your potential for success, but how does this actually work in practice? The article below gives a practical example…

In the spirit of quiet power,

Toby

PS: Live in Singapore this week: The Tuesday & Wednesday evening meditation classes this week is the Spring Equinox Balancing & renewing Meditation, all welcome!

‘Going through the motions’ as a mindfulness tool

There are a lot of things that are very necessary and important for you to be successful in life that are not very exciting, motivating or interesting. There are many days when you wake up tired, moody and undermotivated. On such days, even things that normally would excite you or motivate you can seem really uninteresting.
Whether it’s a boring task, or your feeling under-motivated, it’s really important in terms of being successful that you to keep doing what is necessary, whether you feel like it or not! When we do something that we don’t want to do, we sometimes say ‘I’m just going through the motions’. There are three basic stages to mindfully ‘going through the motions’ to get things done:

1. See the benefit of doing the task or action – This morning I went through a long list of old scripts, to see which ones I might want to re-vamp into new meditations. I was tired and it was essentially mundane work, but it was necessary to do before doing the fun, creative work of re-writing new material from the old. The mundane task sets up the completion of the fun, creative task.
2. Accept you don’t feel like doing it – If I’m feeling tired, run down and insecure on an evening, I may not feel like responding politely and considerately to my partners questions, or dealing with my children’s bad moods. But if I’m intelligent and thoughtful, I know that even though I don’t feel like it, it is in my own,  the other persons and the relationships best interests to make the effort. But I accept that I don’t feel like it. I’m going to do it despite the fact that I don’t feel like it!
3. Go through the motions anyway – At this stage I see the benefits of doing the task, I accept the fact that I don’t feel like doing it. Now, I need to go through the motions, just do it! It may feel mechanical and mundane, I may feel I am mentally ‘walking though treacle’, but I just do it. I start writing, I engage politely, I start exercising…I just get going, even if it feels fake. I go through the motions!

The benefits
There are a number of benefits to getting in the habit of going through the motions
You get it done, which feels good – As one writer said “I don’t like writing, but I like having written!” when you complete a task there is a feel good factor and a sense of satisfaction. Sometimes especially if you didn’t feel like doing it!
Sometimes you start to enjoy it and feel good – Once you start and overcome the initial inertia you can find yourself enjoying the activity. You didn’t feel like being polite to your partner, but now the conversation is chugging along very enjoyably!
Mundane stuff can be centering and grounding – If you are doing something boring, the repetition or predictability of the task can create a rhythm that is calming and centering. I noticed this recently painting walls in my apartment. The physical movement and repetition is deeply mind-calming and stress relieving!
You get sh#*t done that sets you up for success – when you habitually ‘go through the motions’ you become capable of doing and achieving things that you could not do if you relied on ‘feeling like it’. GTTM’s gives you the qualities of maturity, discipline and endurance that facilitates the long term fulfilment of deeply held goals and ambitions. You become capable of doing what the ordinary man or woman cannot do.

So, the next time you’re feeling tired, under motivated or despondent, simply set up the next task that you need to get done, and mindfully go through the motions!

Related article: On boredom, creativity & ‘mindful fishing’

© Toby Ouvry 2018, 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

Upcoming Courses at Integral Meditation Asia

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)

Starts Tuesday & Wednesday March 6-7 th – Inner Peace, Inner Power – An Introduction to Integral & Engaged Meditation Practice

March 20&21st – Spring Equinox Balancing & renewing Meditation

Integral Meditation Asia

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

Categories
Concentration Insight Meditation Integral Awareness Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation techniques Mindful Self-Leadership Mindfulness Presence and being present

Combining your beginners mind with your experienced mind

Dear Integral Meditators,

The ‘beginners mind’ is a fundamental concept in mindfulness and meditation, particularly in Zen practice. The article below explores how you can go about combining your beginners mind with what I call ‘your experienced mind’, in order to create something that is better than both!

In the spirit of new beginnings and wise experience,

Toby

PS: Live in Singapore this week: The Tuesday & Wednesday evening meditation classes this week is focused on how you can play Positive Mindfulness Games, all are most welcome! … and final call for Mindful Resilience – Sustaining effectiveness, happiness and clarity under pressure through meditation and mindfulness on this Saturday the 17th!

Combining your beginners mind with your experienced 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?

Related article: Appreciating the past to liberate the present

© Toby Ouvry 2018, 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

Upcoming Courses at Integral Meditation Asia

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)

Starts Tuesday & Wednesday March 6-7 th – Inner Peace, Inner Power – An Introduction to Integral & Engaged Meditation Practice

Saturday March 17th – Mindful Resilience – Sustaining effectiveness, happiness and clarity under pressure through meditation and mindfulness – A half day workshop

March 20&21st – Spring Equinox Balancing & renewing Meditation

Integral Meditation Asia

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

Categories
creative imagery Essential Spirituality Gods and Goddesses Greenworld Meditation Inner vision Integrating Ego, Soul and Spirit meditation and creativity Meditation and Psychology Meditation techniques Mindfulness Motivation and scope Primal Spirituality spiritual intelligence

Earth Dog Days (& CNY live & online meditation)

Dear Integral Meditators,

How can you use meditation to enrich your imagination in a way that has a positive, practical impact your life? The article below explores how…
Beneath the article you will see the details of next weeks Chinese New Year meditation. You can do it live or online, all welcome!

In the spirit of our wild imaginations,

Toby

Earth Dog Days 

Journeying in the imaginal world
There is a whole dimension of meditation that involves working with the imaginal realm. The imaginal realm can be thought of as the intersection of three domains or our experience:

  1. The images language of our own personal imagination and creativity
  2. The collective dream worlds that we inhabit, contribute to and travel to during sleep, and also when we daydream
  3. Deeper dimensions of consciousness that communicate to us through the language of images and intuition

In the simplest terms the imaginal world is a place that we all visit when we temporarily bypass our linear, rational mind, and enter a free-associative state. In meditation we can learn to explore the imaginal realm consciously by setting an intention and direction for our mind, and then following the images and narrative that follows on from this intention.
Here is a simple ‘bare bones’ example of how this can be done, using the theme of the upcoming Chinese New Year of the Dog.

A short Chinese New Year Journeying Meditation
Stage 1, setting your intention:  You begin by set your direction through intention. This creates the basic ‘path’ that your mind can then ‘journey along’ in the meditation. In this case you set your intention to connect to your deeper values using the medium of the dog as companion (it is the CNY of the dog), and the earth element (which is the dominant element this year). Focus upon this intention clearly for a short while.
Stage 2, meeting and journeying: Imagine you are in a landscape or interior space. Let your mind build a picture of the place according to your intuition. Around you in this place there are five doors, each of which is marked by one of the five Chinese elements of fire, earth, metal, water, wood. Identify and picture the earth element door clearly.
Now, from somewhere in the landscape around you, a dog (or dogs) will come to you. S/he will be your guide in this journey. Take a moment to connect to each other. When you are ready, your companion will take you on a journey to the world behind the ‘earth element door’ that you have identified. This journey will lead you to experiences that connect you in a meaningful way to your deeper values.
Stage 3, Returning: Once you have completed your journey, return through the earth door to your original starting position. Bid goodbye to your dog guide, and return back to your awareness of the outer world.

My Own Journey
In my own work with this simple journeying exercise, I am met by an African hunting dog. He takes me through the earth element door to the African Savannah, where I meet his family and experience their life as a pack. They show me the values of working as a team to hunt, mutual respect and affection, and the ability to endure hardships with stamina and patience. When I return from the meditation I think about how I can apply these values of teamwork, respect & affection as well as stamina and patience. I work on integrating them into my family and work life, working as a team, being patient, expressing respect. In this way I discover and explore these values in a deeper way, and allow them to enrich my life.

This week you might like to take your own ‘Earth Dog’ meditation, and see where your imaginal journey takes you!

© Toby Ouvry 2018, 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

Lunar new year meditation 2018: Drawing Strength from your Deeper Values in the year of the Earth Dog

This is a one-hour meditation session that can be participated live at the times & dates below, or as a recording online. If you are participating online, then the link to the recording will be sent to you on the morning of Thursday February  15th 

Time, date location: There are two chances to engage in this meditation class:

Tuesday 13th February, 7.30-8.30pm at ONE Heart, 37 Tambeling Road
Singapore 423580 (Click HERE for map) &
Wednesday 14th February, 7.30-8.30pm at Basic Essence, 501 Bukit Timah Road #04-04 Cluny Court Singapore 259760 (Click HERE for map)

Cost: Sing$20 per class

About the class: This is a chance to welcome in the lunar new year energies of the dog, which will include meditation for attuning to the energies of the lunar cycle & different levels of ‘dog energy’(!) In particular, we will be mindfully aligning with and developing loyalty to our own deeper values. By aligning ourselves with them we will then be looking for signs and inspirations regarding how we can move into a deeper level of leadership in our life. Leadership here means both leading ourself along our own path, as well as being a benevolent leader of others when appropriate.
Toby will be leading the meditation as a simple and profound way, with plenty of room for our own personal contemplation, inner healing and positivity building!

Suitable for: Both beginners & more advanced practitioners of meditation & mindfulness. All are welcome!

To register or for further enquiries: Email info@tobyouvry.com, or sms 65-96750279

CLICK HERE TO MAKE PAYMENT FOR THE CLASS VIA PAYPAL!

Upcoming Courses at Integral Meditation Asia

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)

Wednesday 13/14 February 7.30-8.30pm – Lunar new year meditation 2018: Drawing Strength from your Deeper Values in the year of the Earth Dog

Saturday 24th February, 1.30-5.30pm – Meditations for Activating, Healing and Awakening our Ancestral Karma

Integral Meditation Asia

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