Category: Meditation and Psychology

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Awareness and insight Insight Meditation Integral Meditation Meditating on the Self Meditation and Psychology Meditation techniques

Dropping the Self

Dear Integral Meditators,

Is there one mindfulness practice that will have an immdiate effect on your sense of inner balance and wellbeing? Try the one below, it might be it!
On the theme of stilling the mind, quick reminder of the next scheduled meditation workshop on 3rd October: Going From Over-whelmed to Over-well: Meditation for Quietening the Mind .
And finally a reminder that the September special offer on Soul Portraits ends this Sunday, 27th September.

Toby

Dropping the Self

One of the most effective ways that you can temporarily solve your problems and experience a relaxed, comfortable state of mind is simply to mentally ‘drop your self’ or, put another way, make a conscious choice not to think about yourself for a while. Whenever you feel anxiety, worry, frustration, disappointment, hurt, shame and so on, there is always at the center of the experience a strong clinging at an ‘I’ or self; my problem, my fear, my disappointment, my loneliness, my busy mind. If you take away the ‘I’ at the centre of the drama, then the drama will subside, the idea and the practice of this exercise is as simple as that.

Me & mine
When I talk of dropping the self, I am also talking about dropping the things that the self considers ‘mine’ as well; quite often we spend even more time worrying or obsessing about other people close to us than ourselves; my child, my spouse, my parents, my job. So we are aiming to drop both the I and the mine!

A short exercise in dropping the self
Let’s say I’ve just finished work and I’m on my way home, or perhaps I have a half hour on my Sunday between doing one thing an another. In this space I then decide that for that period of time I’m simply not going to focus on myself, my problems, my worries. I can think about or do whatever I like, but I’m consciously diminishing the size and the significance of the ‘I’ that is thinking and I’m creating lots of room in my mind for other things; other people, awareness of the senses, and so on. I can pretty much do what I like, the only condition is that I am mindfully choosing not to think or worry about my self for that time, I’m dropping my I from the agenda, and relaxing into the inner space and comfort that arises when I do so!

Attending to the self to drop the self
As a counterweight to this practice it can also be good to consciously set aside times in your day where you are consciously deciding to think about yourself; to take care of your feelings, attend to your challenges and responsibilities, plan your approach to life and so on. Attending to the self is a healthy way of mindfully taking care of yourself and your needs. Then, once you have processed the needs and wants of yourself, you then make a mindful choice, “Ok, that is as far as I am going to get with this today, now I can drop the self again!”

Facilitating change through dropping the self
One of the things that I have noticed about this practice (and I have had it confirmed by others who have attended my classes) is that dropping the self can be a very good way of facilitating change in your life; when you stop thinking about a problem, or stop telling someone what to do, or let go of your worry about something, often things start to change without any effort on your part. There is something about the practice of leaving things alone and letting go that sometimes gives us the changes we wanted in the first place!

Dropping the self is not saying our self is not important, it is just realizing that it is only relatively important. It is also a way of discovering the inner joys, relaxation and wisdom that comes to you quite naturally when your I is not sticking its fingers into everything!

© Toby Ouvry 2015, 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 events at Integral Meditation Asia (Full October schedule coming soon!)

Every Wednesday, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Saturday 3rd October, 2.30-5.30pm – Going From Over-whelmed to Over-well: Meditation for Quietening the Mind – a three hour workshop

Saturday 17th October, 2.30-5.30pm – Meditation & Mindfulness for Creating a Mind of Ease, Relaxed Concentration and Positive Intention 3 Hour workshop

Integral Meditation Asia

 

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Enlightened Flow I-Awake Meditation Technology Integral Meditation Meditating on the Self Meditation and Psychology Mindful Resilience Mindful Self-Leadership Mindfulness Motivation and scope

The Pendulum Swing of Happiness and Sadness

Dear Integral Meditators,

How much happiness does your aversion for or resistance to sadness cost you? This is the topic the article below explores.

Beneath the article you will see some information on i-Awake technologies latest track Profound Releasing. You can read my own thoughts on this type of meditation technology HERE.

In the spirit of the pendulum swing,

Toby

The Pendulum Swing of Happiness and Sadness

Two days ago a couple of my daughters most cherished dolls were chewed up by the dog. She phoned me in a haze of tears and sadness about this, seemingly wallowing in the upset. Two hours later when I saw her, her mood had changed, she was still a little sad, but already talking jokingly about it, and explaining to me how she was going to fix the dolls, and lightheartedly telling me it was my fault for leaving the door of her bedroom open (which it may well have been!) Over the course of a couple of hours her mod had swung from open hearted sadness to acceptance, humour and smiles.

In the recent Pixar movie Inside-Out there is a moment when the character Joy realizes that many of the happy memories that the child she is in charge of possesses are dependent upon a preceding sad experience that sets up the happy experience. Up to this point in the movie she has been trying to remove sadness from the life of the child, but once she realizes its value, she knows when to get out of the way and let sadness play its part in the life of the child; indeed it is eventually sadness that saves the day!

My basic observation here is that our happiness and sadness are like a pendulum swing; if you allow yourself to experience your sadness, to ‘swing toward it’, then naturally once it has been experienced you will start to swing back again towards happiness. If however you block your sadness and prevent yourself experiencing it, then in some ways you lose the ability to feel genuinely happy. You just find yourself stuck in a state where you don’t feel happy or sad, just neutral, ‘comfortably numb’ as the saying goes.

Learning to swing with the pendulum
So the basic practice here is simply to mindfully learn to swing with our moods from happiness to sadness and back again, without blocking or interfering with the swing too much. Learn to swing naturally into a sad mood and gain confidence from the experience that after a while it starts to swing naturally back towards happiness after it has reached the extremity of its movement.

A practice
First of all get used to asking yourself; ‘How am I feeling right now?’ and really cultivating awareness and connection to your feelings and moods.
Secondly, use the image of the pendulum, when you feel yourself feeling a little sad, relax into the swing of it, don’t try and block it too much; allow yourself to experience it without getting swamped.
If you do this then after a while you will find yourself swinging back towards happiness. Relax into that too, enjoy it while it lasts, but don’t try and cling onto it beyond its time. Learn to participate in the swinging to and fro  between moods of happiness and sadness, to enjoy it with mindful awareness.

PS: One thing that I’ve become aware of with myself and with other people is that as soon as we start to feel emotionally uncomfortable or sad we distract and block ourself from that feeling by taking out our phone and fiddling with it. Becoming aware of this tendency and choosing to just sit with the discomfort or sadness instead of taking out the phone can be a simple mindfulness practice that we can set ourselves that will help us to manage our happy-sad pendulum swing a little better.

© Toby Ouvry 2015, 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 I-Awake Track: Profound Releasing

Profound Releasing is a deeply transformative, guided meditation, encoded brainwave
entrainment technology designed to help you experience:
●    Letting go of old, limiting emotional patterns
●    Developing more inner strength and groundedness
●    A deepening compassion for yourself and others
●    And a gradual awakening into pure awareness

Our friends at iAwake Technologies are offering up to 20% Off Discount when you
purchase Profound Releasing during its introductory 7-day offer (September 17-24,
2015)
To learn more and listen to the free demo track click here: http://goo.gl/4km9pF

Integral Meditation Asia

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creative imagery Inner vision Integral Awareness Meditating on the Self Meditation and Psychology Mindful Resilience Mindful Self-Leadership Mindfulness Motivation and scope Shadow meditation

The Quickest Way Through the Rain

Dear Integral Meditators,

When you have a ‘dark cloud’ in your life, do you habitually walk toward it or run away from it? Its an important question, the article below explores why, with the help of a few large furry friends!

In the spirit of walking towards,

Toby

The Quickest Way Through the Rain

The amateur naturalists amongst you may have heard the story of buffalo herds who, when they see a thunder cloud coming toward them walk directly into it rather than away from it. Of course this is a very intelligent thing to do because by walking in and through the rain cloud they actually minimise the amount of time they have to spend getting wet, as the rain cloud passes by much quicker.

Whenever we have a ‘rain cloud’ in our life the instinct can be to run away in the opposite direction from it, hoping that it will go away if we run fast enough. Of course then what happens is that we find ourself being pursued by the rain cloud for a long time, and then when it catches us we have to spend a long time getting wet.

Whatever inner rain clouds you have in your life, the quickest and most effective way to deal with them is almost always by going towards and through them, rather than turning away and running.

Sometimes getting wet is not what you expect
One of the nice things about getting in the habit of walking into your rainclouds is that you discover as often as not that ‘getting wet’ is not as unpleasant as you thought. The experience of accepting a difficult emotion, having a challenging conversation, making a difficult choice, or facing a fear is that, as often as not more pleasant than we thought. If you walk into the rain, sometimes (not always) you may find yourself dancing in it!

If you aren’t ready to turn towards the cloud, then know that
There are some rain clouds in your life that you may not be ready to walk into for whatever reason. If this is the case, then you need to know that you aren’t ready and make a conscious choice to hold it at arm’s length until you are ready. If you do this consciously, rather than running blindly and impulsively away, then you can avoid a lot of the negative effects of repression and impulsive fear.

A mature meditation and mindfulness practice
One of the marks of a mature meditation and mindfulness practitioner is this; they know the value of walking into the raincloud and do it regularly.

An image
Imagine you are sitting in a grassland under a big sky. Next to you is a herd of buffalo. You see a dark raincloud on the horizon. You see the buffalo naturally start walking toward the cloud, as if it were the easiest thing to do in the world, why not follow them in? After all, the quickest way out of the rain is through it.

Related articles: The inner weather of the mind
Breaking like a wave

© Toby Ouvry 2015, 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

Integral Meditation Asia

 

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Awareness and insight creative imagery Inner vision Insight Meditation Integral Awareness Life-fullness meditation and creativity Meditation and Psychology Meditation techniques

Riding the Waves of the Mind

Dear Integral Meditators,

What does it really mean to be in control of your mind and emotions? The article below explores the image of our emotions as waves, and offers mindful perspective on how we can use this image to relax into and enjoy both the highs and the lows of our inner life. Enjoy!

In the spirit of waves,

Toby

Riding the Waves of the Mind

Our emotions come from many different sources, sometimes it seems like we are in control of our emotions and feelings; they behave predictably and respond to our efforts to stay in control, but at other times they seem to be completely unpredictable and fly in the face of our efforts at control.

Often our attempt to control our mind and emotions involves trying to hold onto pleasant emotions, thoughts and feelings, and running away from or blocking negative/feelings/thoughts. One slightly more skillful way of learning to navigate the changeability of our mind and feelings is to simply learn to relax into whatever thoughts or feelings that we have, riding them like waves on an ocean. From the point of view of this image and method, our ‘negative’ thoughts/feelings and experiences are like the low troughs of the waves on the ocean. Out ‘positive’ thoughts/feelings/experiences are like the crests or high points of the waves.

We are like a rider on a small boat or surfboard bobbing up and down on the waves of our mind; sometimes we find ourself riding a crest, other times we find ourselves down in a trough. The main thing is to pay attention to the movement, keep balanced and learn to relax into the motion as we go up and down; if you are in a trough, just keep relaxed and balanced and after a while you will find yourself rising up again as the waves move. If you are on the crest of a ‘happy’ wave, ride that and enjoy it, relax into it, keeping balanced so that when it changes again and you start going down, you can do so smoothly and easily.

Our emotions, like waves are elemental and wild in their power. In the same way that a skilled sailor can harness the power of the sea by relaxing and working with it, so we can learn to harness the power of our mind and emotions and by relaxing and working with the energy we find there each day.

Mindful Exercise:
You are on a small boat in the open ocean, rising and falling with the waves. It doesn’t matter whether you are on the crest of the wave (emotional high)  or in a trough (emotional low), just keep relaxed, balanced and work with the energy of the waves rather than against it.

Related article: Breaking like a wave
Meditating on the inner weather of our mind

© Toby Ouvry 2015, 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 

Every Wednesday, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Saturday 29th August, 9.30am-12.30pm – Meditation and Mindfulness for Self-Healing and Creating High Levels of Energy

SEPTEMBER

Saturday 12th September, 9.30am-12.30pm – Mindfulness and Meditation For Creating a Mind of Ease, Relaxed Concentration

Saturday 12th September, 2.30-5.30pm – Mindful Dreaming – Meditation Practices for Integrating Conscious Dreaming into Your Daily Life

 

Integral Meditation Asia

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Integral Awareness Meditation and Psychology Mindfulness Motivation and scope Uncategorized

What is Mindfulness? (Hint – you are doing it already!)

Dear Integral Meditators,

If someone asked you ‘what is mindfulness’, how would you reply? The article below offers one working definition of mindfulness and how we can start practically applying it to our daily life.

In the spirit of the art of mindfulness,

Toby

What is Mindfulness? (Hint – you are doing it already!)

A definition of mindfulness
I had a conversation the other day with a lady who felt she did not know what mindfulness is. I responded to her that she was already doing it. She asked my why? I told her “When I was a monk the first definition of mindfulness that I learned was that it is an ‘all accompanying mental factor, who’s function is to remember its object’.”
That sounds like a bit a mouthful right? Actually it is quite simple; when we are doing something, mindfulness is that part of our mind that remembers and recalls what we are doing without forgetting it. For example:

  • If I am cooking an omelette, without mindfulness to help me remember what I am doing, after I have cracked and whisked the eggs I will forget my task, and wonder off to do something else, leaving no omelette!
  • If I am in the middle of a conversation, mindfulness helps me hold and remember what we are talking about. Without mindfulness I would forget mid conversation, which would be both embarrassing and impractical.

So from this we can see that we all have some basic mindfulness, indeed without it we would not be able to function at all.

The Art of Mindfulness
Someone who is a mindfulness practitioner then is someone who is interested in increasing both their quality of life and their personal effectiveness by developing and refining their mindfulness in different areas for example:

  • By being mindful of the good things that happen to me in my life I can enjoy and appreciate them more
  • By being mindful of difficult emotions I can learn to manage them better
  • By communicating mindfully I can help people understand what I want of them more clearly
  • By being mindful of my sport I can learn better how to improve

Mindfulness and meditation
Meditation is ‘a mind that focuses on a positive object – an object that when we focus upon it causes us to become happy, balanced, peaceful or otherwise positively oriented’.
In meditation we use mindfulness to focus; if we keep forgetting what we are doing then our meditation won’t be very effective because we will keep dropping or losing our object!
Mindfulness enables us to place our attention on our meditation and hold it there without forgetting.

The function of mindfulness – Practical learning from life
What is it you want to learn about in your life right now? Once you have selected a subject, formulate a ‘mindful question’ that summarizes your intention. For example:

  • How can I bring more meaning to my work life?
  • What really makes me happy?
  • What would it mean to bring my authentic self into social situations and conversations?

You can see here the list of possible subjects is endless, you just select a topic that is important and meaningful to you.
You then practice holding that question in your daily life, thinking about it, and acting in ways that express the answers that you come up with. If you like you can even sit down for a period of time and practice holding that question in your mind, breathing with it and using it as an object of meditation.
If you do this for a week, you will find that your mindfulness practice using this topic enables you to learn a tremendous amount about yourself and the area you are investigating. And there you have a mindfulness practice all of your own.

Integral Meditation Asia

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

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creative imagery Insight Meditation Integral Meditation Life-fullness Meditation and Psychology Meditation techniques Presence and being present

Five Methods for Quietening the Mind

Dear Integral Meditators,

Some people give up or don’t even try meditation as they think their mind is just too busy, and they can’t still it. Below are five simple methods that you can use to quieten the mind when you feel the need, as well as an outline of some of the benefits.

In the spirit of the quiet but strong,

Toby

 

 

Five Methods for Quietening the Mind 

Why should we be interested in quietening the mind?
In a nutshell, to de-stress, improve task related performance, & develop your capacity to reflect and observe. Quietening or stilling the mind is also a pre-requisite for access to  deeper states of meditation.

1. Ducking beneath your mind – Breathing through the hara
This first method involves bringing your awareness down into the belly (or ‘hara’ to use the Zen term) and breathing with your attention focused there. Most of the mental busyness that we experience happens within the head and the heart centres, so bringing your awareness down into your belly enables you to access a state of focused, non-conceptual quietude more easily.

Taking care of your heart-space – Feeling emotions properly
Much of the inner conflict that we experience actually originates in our heart as unresolved feelings and emotions. Attuning yourself to the feelings in your heart centre and learning to acknowledge them, feel them and resolve or release them makes it hugely easier to quieten and still the mind. As the saying goes; If You Feel Properly You Will Think Clearly.

Finding the still point in the center of the brain
There is a ‘still point’ in the center of the brain that you can learn to place your attention upon. When you do this you find that it is possible to still the mind without too much effort. It is called the ‘cavity of original spirit’ by the Taoists. It is in the area where the thymus and hypothalamus are located in the brain, but you really don’t need to know too much about the brains’ actual anatomy, if you just go into the middle of your brain and explore, you’ll find that there is a specific place where, if you place your attention there it has a naturally quietening effect upon the mind.

Listening to the sound of silence
If you’ve ever been in a place where there is absolute outer quiet, you might have noticed there is a kind of high frequency ‘sound’ or ringing in your ears. This is what I mean by the sound of silence. With practice you can learn to recognize and focus your attention on this sound even when there are other noises around you. The sound of silence has a kind of pleasant hypnotic, focusing effect that is very good for quietening the mind.

Recognizing the power of your environment
This final method is really about learning to be aware of environments where there is a lot of negative psychological energy around, and ensuring that you don’t allow yourself to be victimized by it; the crowded bus on the commute home, the hostile office, the anger from a family member. One thing that I do quite often if I am in such an environment is to imagine my energy field or aura covered externally by a bubble of insulating black light that blocks negative energy from my surroundings. The bubble is open at the top and the bottom; letting in light from the sky and stars above and the earth below, but it is closed off from my immediate surroundings. This last ‘psychic self-defence’ technique is as close as you’ll get to an occult exercise in this article!
So there you go, five methods for you to try out in your own time. If you like you can practice one each day during the weekdays for five minutes each. Do that for a month to gain a little experience of each!

Related articles: The Mind in the Heart
The Sound of Silence
If You Feel Properly You Will Think Clearly

© Toby Ouvry 2015, 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

Integral Meditation Asia

Online Courses * 1:1 Coaching * Live Workshops * Corporate Mindfulness Training *
Life-Coaching *  Meditation Technology
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Insight Meditation Integral Awareness Life-fullness Meditation and Psychology Mindful Self-Leadership Mindfulness Presence and being present

The Tension Between What Is and what you Want

Dear Integral Meditators,

How do you deal with the gap between what you want in your life and the reality of what you actually find? The article below considers how to work with this ongoing tension in a positive way…

In the spirit of the journey,

Toby

 

The Tension Between What Is and what you Want

‘I wanted the meet with my date to go this way, but it didn’t’
‘I thought I’d get this work project done quickly and easily, but I’m still stuck working the details out.’
‘I want to know that I’ll have enough money to afford the things I need by the end of the month, but I have no way of knowing for sure’

In our life there is almost always a tension between the way we want our life to be, and the way it actually IS. How you experience this tension on any given day or in any given moment is a big part of whether you feel happy or sad, negatively or positively stressed, calm or frazzled.

The extreme of passivity
It’s all very well for me as a meditation and mindfulness coach to say to you ‘you have to accept what is, and be more in the moment’, but sometimes accepting what is can make us too passive; sometimes we need to try and assert ourselves in the situation and act to move things toward where we want to be. Being overly accepting can lead to the extreme of passivity.

The extreme of control
On the other hand we are all familiar with the ‘control freak’ in us; the one who wants it all to be worked out, certain, guaranteed, no risk. The problem is we are never 100% in control, life never turn out exactly the way we think it will or should. Sometimes is all seems to be fine and then disaster strikes, sometimes it seems like a disaster and then turns out unexpectedly well. Trying to make everything certain, and bend the world to our will is the extreme of control.

The middle way of acceptance and responsibility
So the middle way between passivity and control is to:

  • Accept fully what is, and where we find ourself AND
  • Take responsibility for trying to move things in the direction that we want, recognizing that this will never give us 100% control, but nevertheless we have to call ourselves to action based upon what we understand.

It is about holding the tension, not solving it or getting rid of it
I think about the tension between what is and what I want not as being something that I am trying to solve, or get rid of, but rather I am trying to learn how to hold well, to hold  mindfully and intelligently; I am not in total control of my life (or the world), but I am responsible for it. I have to accept the reality of where I am without fighting the facts, but I need to avoid over-passivity, fatalism or despondency.

Working mindfully with this tension in our daily life
Where is the tension between what is and what you want in your body, mind and heart right now? Are you holding it well? How can you hold it better?

© Toby Ouvry 2015, 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

Integral Meditation Asia

 

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Your Emotions as Horses

Dear Integral Meditators,

Because emotions are non-linear in their behaviour, quite often images can work better than direct instructions as to how we can go about working with them in a healthy way. The article below considers our emotions as horses.

In the spirit of the ride,

Toby

Your Emotions as Horses

Your emotions are like horses; powerful, fleet, full of energy and vitality. They are also willful and sometimes volatile. The flip side of this is they also contain their own instinctive and natural wisdom. You are the rider of the horses of your emotions.

If you try and control them by whipping and abusing them then they, like real horses will either become resentful, rebellious and devious or they will become broken, sad and scared.

If you simply indulge the horses of your emotions without directing them then they will simply run wherever they want without control, with the according results in your life.

Your emotions are tremendously strong. If you are scared of the strength of your emotions then they will sense that, and like horses with a nervous rider they will react to it.

If you learn how to ride your emotions with love and care, but at the same time with discipline and direction, then you have a tremendous energy source that you can put to positive use in your life, taking you faster in the direction that you want to go – So there is a lot ‘riding’ on the way you as the rider relate to the horses of your emotions!

Imagine you are on the back of a powerful horse now. It is the horse of your emotions. Feel the raw power, energy and life-force of the horse between your legs. When the horse wants to run, let him do so, feel the elation and the freedom as you gather speed, the wind in your hair, the trees and landscape flying by. Where do you want to go? You are the rider and director of this horse, and s/he wants your benevolent guidance.

Working mindfully with the image of yourself as rider and your emotions as horses can help us experiential find out a lot about our current relationship to our emotions, and how we can learn to ride them better, with both more freedom and more control.

One of the keys to understand about emotions is that ‘positive’ and ‘negative’ emotions are like black and white horses (or brown etc…); it doesn’t matter what colour they are, what mainly matters is how you ride them. The emotions you currently think of as being the most useless in your life might just be the ones that you need to learn to ride better.

Related article: The Sea Snakes of the Mind
The Wild dogs of the Mind

© Toby Ouvry 2015, 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:

JULY & AUGUST 

Wednesday July 29th 7.30-9pm – Integral Meditation Session @ Basic Essence – Meditation for connecting to a positive attitude

Saturday 1st August, 9.30am-12.30pm – Finding Simplicity in the Complexity: An Introduction to Meditation From the Perspective of Zen

Saturday 1st August, 2.30-5.30pm – Meditations for Developing the Language of Your Shadow Self – A Three Hour Workshop

Friday 14th August, 7.30-9pm –  Integral Meditation Session @ the Reiki Centre

Saturday 15th August, 9.30am-12.30pm – Going From Over-whelmed to Over-well: Meditation for Quietening the Mind – a three hour workshop

Saturday 15th August, 2.30-5.30pm – Mindful Self Confidence – Developing your self-confidence, self-belief & self-trust through mindfulness & meditation

Integral Meditation Asia

Online Courses * 1:1 Coaching * Live Workshops * Corporate Mindfulness Training *
Life-Coaching *  Meditation Technology
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Tom and Jerry Mindfulness (Cartoon Character Positive Attitude)

Dear Integral Meditators,

How long does it take you to bounce back from psychological challenges? Are there unconventional methods that can help? The article below explores this theme, as well as the wisdom of Tom and Jerry!

Some of the themes from the article I will also be exploring on this Wednesday July 22nd 7.30-9pm  a the Integral Meditation Session @ Basic Essence – “Meditation for connecting to a positive attitude” so do come down if your in Singapore!

In the spirit of deep cartoons,

Toby

Upcoming Courses at Integral Meditation next week!

Saturday 1st August, 9.30am-12.30pm – Finding Simplicity in the Complexity: An Introduction to Meditation From the Perspective of Zen – In a sentence: De-clutter your mind, develop concentration and create focused calm in your life by learning Zen meditation

Saturday 1st August, 2.30-5.30pm – Meditations for Developing the Language of Your Shadow Self – A Three Hour Workshop – Get in touch with a deeper level of psychological harmony and wellbeing within yourself. Learn how to access new levels of energy and confidence. Discover and heal hidden aspects of your psyche that are currently sabotaging your happiness in daily life and transforming them into something useful and powerful within you…

Tom and Jerry Mindfulness (Cartoon Character Positive Attitude)

Your psychic or psychological body is plastic
When your physical body is injured or becomes ill it takes time to recover, for example once you have broken a leg it is inevitable that you are going to have to spend time allowing it to recover and heal.
On a psychological level our subtle body or thought body is more flexible, malleable or ‘plastic’. When you take an emotional ‘hit’ to your psychic body the time it takes to recover is not fixed. We see this for example when two people facing the same circumstances, for example being sacked from their job or being rejected by someone they are attracted to, take different times to recover from such a blow. One person may go into a deep depression; the other may bounce back very quickly. The latter person almost seems like Tom in the Tom and Jerry cartoons when he is squashed flat by an enormous hammer (or equivalent) and then after a few moments bounces right back into his original shape, and resumes chasing the mouse!
The reason why the psychological recovery time of some people is so fast is because, actually if we know how to, we can heal our psychological body very quickly; it is made of energy, not flesh and bone, so it can change shape rapidly, sometimes instantaneously.
If we understand this, then we should at the very least be interested in how we can mindfully accelerate our own psychological healing and ability to become a bit more ‘Tom and Jerry –like’ in our approach to psychological healing.

‘Popping’ your subtle body back into shape – an example
At various periods in my life I have felt under quite a lot of financial stress, from back in my penniless Buddhist monk days to my current circumstances as an entrepreneur. I remember one time when I was feeling kind of miserable and stressed about this. You could say that my psychological body was in the ‘flattened Tom’ stage cartoon wise. Then I saw a rather grizzled looking man walk by smiling in a polo t-shirt that had a picture of a mop and a message on the back that said “Will work for food”. Seeing this man at the time when I was in the circumstances I was in was incredibly amusing to me and I started laughing. I then lost my fear of ending up broke and at the bottom of society wealth wise; the energy and shape returned almost instantaneously to my psychological body – like the cartoon cat ‘popping’ back into shape and resuming the chase of the mouse. The man in the t-shirt became my go-to response to this particular challenge and my way of ‘bouncing back’ whenever I felt down.

Some of the basic facets of Tom and Jerry Mindfulness:

  • Genuine acceptance of the reality of the challenging circumstances and the emotions that you are experiencing – You can’t pop-back psychologically from a place of denial! (See the Shadow Workshop on the 1st August!)
  • Engaging in the discipline of relaxation, new perspectives, humour and lightness
  • Acknowledging the realization that swift, even instantaneous recovery is sometimes possible
  • A story or image to hold in your mind that contains the essential ‘pop-back’ energy. For me in the story above this was the man in the t-short with the message.
  • The confidence and courage to step into your recovery space without hesitation (‘This can’t be real can it??’)

I’m not saying here that you should expect to heal all psychological wounds quickly, I’m just pointing out that our psychological body is plastic and malleable, and we can learn to help it to pop-back into shape faster if we know how.

© Toby Ouvry 2015, 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

Integral Meditation Asia

 

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Energy Meditation Inner vision Integral Awareness Life-fullness Meditating on the Self Meditation and Psychology Mindful Confidence Mindful Resilience Mindful Self-Leadership Motivation and scope

Increasing to Your Inner Strength – Eight Ways

Dear Integral Meditators,

Want to know how you can go about systematically developing and increasing your inner strength? The article below considers eight ways!

In the spirit of inner strength,

Toby

Increasing to Your Inner Strength – Eight Ways

Below are eight aspects of inner strength that we all have to a greater or lesser degree, and we can all develop more of through mindful intention. If you like you can pick the one that resonates most for you from the list below and focus on developing it specifically each day in your life for one week. If you enjoy that, then you can pick another and do the same. Do one week for each point below and you have your own two month course on developing your inner strength right there!

1. The strength of relaxation and regeneration – Regularly ensure that you are connecting to your own experience of relaxation and your sources of regeneration. Then no matter how busy life gets you will find yourself able to cope with what arises; you will be able to ‘bend but not break’ as the saying goes. That strength comes from relaxation is a very deep lesson for us all.

2. The strength of intention and clarity – Why are you doing what you are doing? What motivates you in life? What is the most meaningful use to which you can put your time today? The greater the clarity of the ‘whats’ and ‘whys’ you have in your life, the more solid and resilient you mind will be.

3. The strength of willpower and focus – Place your mind on one thing at a time and get it done, then focus on the next thing and do the same, rest where necessary, keep your eye on the prize.
These first three inner strengths are a bit of a holy trinity; the more you integrate them together the more they support each other

4. The strength of economy and pacing – Don’t use more energy than you need to to get things done. Select the right ‘speed’ at which to do any given task. Sometimes going fast is required, other times going slowly is better. Mindfully develop the skill of how to do more with less.

5. The strength of feeling supported – We are all supported and loved by our close family and friends. If you make the effort to KNOW that every day and receive their energy and support (without shifting responsibility to them, your life is your responsibility) then we will feel inwardly stronger and (ironically) more autonomous.

6. The strength of being connected and fed by the limitless – Go to that place within you that is beyond your mind, beyond the thinking state; allow its limitless energy to feed your body, mind and heart. This is the ‘meditation’ aspect of point 1 above.

7. The strength of leveraging on the strengths that you have already – In your life you have already developed inner strengths, resilience and capabilities; what are they? Make a list of them and leverage on these already present inner strengths each day. Often you don’t have to re-invent the wheel; you just need to remember what you are capable of.

8. The strength of creativity and imagination – When you are in a place where you have tried everything you know and you are at the limits of your inner resources, then sometimes you have to imagine your way out, learn to do something that we have never done before. Sometimes what the capable, rational adult in us cannot figure out the playful child can! For best results let the playful child and the rational adult within you get together each day, compare notes and support each other.
A final aspect of inner strength no.8; what symbols, images, figures and metaphors come to mind when you think about the words ‘inner strength’? A picture speaks a thousand words!

© Toby Ouvry 2015, 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 1st July-1st August:

Saturday 18th July, 2.30-5.30 pm – Mindful Resilience – Sustaining effectiveness, happiness and clarity under pressure through meditation and mindfulness – A Three Hour Workshop

Wenesday July 22nd 7.30-9pm – Integral Meditation Session @ Basic Essence – Meditating with your inner strength of heart & mind

Wednesday July 29th 7.30-9pm – Integral Meditation Session @ Basic Essence – Meditation for connecting to a positive attitude

Saturday 1st August, 9.30am-12.30pm – Finding Simplicity in the Complexity: An Introduction to Meditation From the Perspective of Zen

Saturday 1st August, 2.30-5.30pm – Meditations for Developing the Language of Your Shadow Self – A Three Hour Workshop

Friday 14th August, 7.30-9pm –  Integral Meditation Session @ the Reiki Centre

Integral Meditation Asia