Welcome to the basic meditative presence, breathing & flow training page. In it you will learn how to do this integral meditation combination effectively, & you can then use the meditation recordings & readings below to practice. Scroll down below to
Watch the video
Listen to the studio quality guided meditations. There is a 20minute & an 8 minute version
Read the related articles
Each of these practices are fundamental to good meditation technique. Once familiar with them, they will continue to help you in your other meditation practices almost continuously!
The Integral Meditation Training pages are a free resource, but if you feel you have benefitted, & would like to donate to the Integral Meditation training pages & project, you can do so via PayPal or if in Singapore you can do so directly by PayNow on +6596750279. Thanks!
Welcome to the simple, positive, creative & aware training page. In it you will learn how to practice this integral meditation combination effectively, & you can then use the meditation recordings & readings below to practice.
As I said in the original article on this meditation: “I outline four ways of paying attention that, if you get really good at will render you largely impervious to intimidation from any of the current challenges in your life.”
The Integral Meditation Training pages are a free resource, but if you feel you have benefitted, & would like to donate to the Integral Meditation training pages & project, you can do so via PayPal or if in Singapore you can do so directly by PayNow on +6596750279. Thanks!
“Part of the benefit of an engaged mindfulness practice is that, because we are more centered, we tend to feel less intimidated by our challenges, and by the anxiety that they stimulate within us.”
Dear Toby,
Mindfulness, well practiced should make us calmer, but not more passive. In the article below I explore a bit of the process whereby we can become more dynamically engaged in our life by being more mindful.
Quick practical note, the timings for the Psychic Self-Defence Masterclass and Mini-retreat have now been adjusted to be both on Saturday 27th March, from 10.30-12.30, and then 1.15-4.15.
Uncentered, anxious, passive
When we feel off balance mentally and emotionally, we naturally become more vulnerable to anxiety. When we are anxious, the tendency to avoid problems, challenges and stress instinctively causes us to avoid thinking about them, or to think fearfully. When we do this we become passive, non-creative and procrastinate. We then only act when we have to, as a reaction at the last minute, that we may not have thought through.
Part of the benefit of an engaged mindfulness practice is that, because we are more centered, we tend to feel less intimidated by our challenges, and by the anxiety that they stimulate within us. As a result, it is easier for us to turn toward our challenges, to face them directly, and respond consciously, creatively and dynamically to them. This in turn increases our sense of positive participation in and enjoyment of life. It becomes a playground for us to learn, develop and get stuck into, rather than a frightening, intimidating trap waiting to get us!
Centering yourself
One simple way to mindfully center yourself is as follows:
Sitting of standing comfortably, locate the approximate center of your torso, somewhere between the heart and the solar plexus, mid-way between the front and back, left and right halves of the body. Don’t worry to much about exactness, just find the approximate literal physical center of your body.
As you breathe in, breathe your body energy into your center, feel your life-force and energy gathering there. As you breathe out, relax from this central point, feeling your life-force flowing from the centre of your body to the periphery.
Take a few breaths like this to physically, psychologically and energetically center. Relax into the solidity of this feeling
Turning and facing
From this position of centre, being to mind a challenge that you are facing, one that might normally cause you to move into a state of avoidance, anxiety and passivity. Turn and face this issue, being mindful to stay centered, even as different emotions come up. Be curious, caring and courageous, what do you notice as you then amd face?
Responding pro-actively
Think to yourself ‘How can I engage in this challenge benevolently, creatively and pro-actively? What can I try? What can I offer?’
Your answers to these questions is your invitation to overcome your passivity, and get stuck in!
Watch Toby’s 45 Second mindfulness video – Overcoming passivity:
Saturday 27th March, 10.30-12.30 & 2-5pm – Psychic & Psychological Self-defence Master class & retreatIn a sentence: Learn how you can effectively defend yourself from negative people, energies and places outside of yourself, as well as the fears and problematic emotions that you feel present within yourself using simple & specific mindfulness & meditation techniques.Overview:
How can I keep myself strong, directed & happy when other people around me are negative, unhappy or even consciously or unconsciously verbally/psychologically attacking me?
When I am under stress and can feel my own negativity, anxiety, depression, anger & so on surfacing, how can I defend myself effectively?
Tues 23rd & Weds 24th March – Spring Equinox balancing and renewing meditationThe Spring Equinox in the northern hemisphere marks the mid-point between the cooler, darker seasons of the year and the lighter, warmer ones. The forces of day and night, light and dark are of equal strength. As such it represents time to emphasize balance and harmony, both in our life and meditation practice.It is also good time to attune the life-force in the earth and creative energies within ourselves. We will be taking the time to get in touch with the new ideas, energies and creativity within ourselves as they emerge like new plants and flowers in spring…read full details
This newsletter has two free meditations for you, the first is a 15min meditation to help deal with overwhelm and cognitive overload called the unsharpened blade. The second is a meditation on how to unify your body-mind by imagining that you meet your already-integrated self.
I have placed the related articles below, enjoy listening!
‘Keep sharpening your knife and it will blunt.’ – Tao Te Ching chapter 9
The fear of being left out and left behind
It seems like there is a lot of pressure upon us these days not to ‘get left behind’ or ‘loose our edge’. In terms of work, in terms of parenting, in terms of our body, health and fitness, looks, education and being educated, pretty much everything. It’s all too easy to find ourself unconsciously running after goals in our life simply because of this fear, without even asking ourselves if it is really serving us to keep running in this way…read full article
The first task and result of a decent meditation practice is to create a unified body-mind. This means to become aware that our mind and body are in continuous relationship with each other. When we have a thought in our mind, this translates into a physical energy and posture in our body. For example when our body feels tired or refreshed this easily and often affects the dialog that we are having in our mind… read full article
“What do I notice about this situation right now? Is a good question to ask yourself. It helps differentiate what’s actually going on from your mental projections. This then helps you to stay ‘reality oriented’, and build confidence in your capacity to deal with any presenting challenge.”
Dear Integral Meditators,
This weeks article looks at the relationship between mindfulness and learning in the moment. Its an area that I have found particularly useful over the years!
One of the main aims of mindfulness is to optimize your capacity for learning in the moment by being more present. It aims to help you see more clearly what is happening right now, as opposed to what you think is happening.
What do you mean ‘what you think is happening’?
Normally when we experience something, we assume that our perception is accurate and related to what is actually happening. Actually, what’s happening and what we are experiencing are two different things. This is because our mind projects its idea of what is going on on top of the actual event. Three things are generally happening in any given situation:
What is happening in the moment
Our projection of what we think is happening based upon our past experience and ‘story’
Our idea of what is happening based upon the ‘mental models‘ of reality that we have learned from our education, culture, society, religion and so on…
Good mindfulness practice aims to help us stay with position 1, what is happening in the moment, without confusing it with points 2&3. Positions 2&3 can help us, but only as secondary advisers.
An example; the crying baby
This example is current for me right now, having a three-month year old in the house! If you can understand it with this example, then you can apply it to your own circumstances. So, its 4am and I have a crying baby. Examined from position 1, I notice she is upset, possibly hungry. I notice I am tired, and so on. This source is literally what I experience in the moment
From position 2 my mind will be projecting images and emotions from the past, for example;
How much the baby has been crying in the recent past
My idea of what sort of parent I would like to be/think I should be
Ideas from my own experience of being parented as a child
My past experience of babies
From position 3, my mind will also be projecting ideas, for example:
Psychological models I may have learned at University
Religious worldviews I may have picked up at the church or mosque
Books I’ve read on parenting and baby care
As a mindfulness practitioner, I aim not to get lost in positions 2&3. I aim to be primarily focused on position 1, learning from what I am seeing and experiencing in the moment. Ideas I have from my past, or from learning models are helping me as a support, but are never leading the operation. They are secondary rather than primary.
Working like this I aim to try and solve the situation at hand, based on its own unique merits and circumstances, rather than confusing it with a mental projection of what I think is going on.
“What do I notice about this situation right now?”
…is a good question to ask yourself when you’re trying to learn and work experientially with a challenge. It helps differentiate what’s actually going on from your mental projections. This in turn helps you to stay solidly ‘reality oriented’, and build confidence in your capacity to be as adequate as possible to any presenting challenge!
How can you move from coping to thriving in your life as a man?
Much is asked of men in their traditional roles as fathers and sons, partners and husbands, students and teachers, employees and employers. 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 needed to address and manage the unique issues, problems, and triumphs in our community.
This is a six-session live weekly program starting Monday, September 14th, 7-8.30pm. Full details
This is a truly practical and super short (90min) workshop that teaches you:
What meditation is and how it works
How to start your own effective daily meditation practice with just a five minute a day commitment
Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.
EARLY BIRD OFFER: SIGN UP BEFORE SEPTEMBER 9th AND GET 15% OFF!
The course can be participated in live or online.
In a sentence: Learn how to create sustainable high performance in your work, and increase your personal wellbeing through mindfulness practice. Learn to:
Thrive rather than survive under pressure
Develop and sustain higher energy levels
Improve your learning mindset as you face the challenges of work and life
Is this course for me?
Do any of these scenarios sound familiar?
You head into work feeling stressed and sleep-deprived before your day has even begun.
Your need to make sharp, insightful decisions but you have trouble focusing.
You experience low energy and volatile emotions throughout the day.
You often sacrifice personal time for more time at work, and yet you never feel like you have enough time to complete your never-ending to-do list.
You don’t feel like the way you work is sustainable.
If you’re tired of feeling like you’re constantly forced to choose between work and your well-being, it’s time to restore balance to your life. Learn that the relationship between the two is not a zero-sum game; there exists an alternative that will boost your productivity without you relinquishing peace of mind or personal time…. Click here for full details!
Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes
At a glance: All upcoming classes and workshops for at IMA:
This is a truly practical and super short (90min) workshop that teaches you:
What meditation is and how it works
How to start your own effective daily meditation practice with just a five minute a day commitment
Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.
The Summer Solstice (Called by the Celts ‘Alban Hefin’, or ‘the Light of Summer’) is the high point of summer in the northern hemisphere, the point of the Suns maximum power in the year, & the longest day. It is a good time to attune the life-force in the earth & creative energies within ourselves. We will be taking the time to get in touch with our own inner power, solar confidence & expressive self.
Learn a multi-faceted breathing meditation practice that helps you grow and learn in the face of life’s challenges, and connect you to deep inner stability.
Many mindfulness and meditation techniques use the breathing. However, with only superficial understanding meditation on the breathing can easily become stagnant, mechanical and, after a while boring! This masterclass teaches six complementary breathing techniques that will help you to… Full details of session
This is a Qi gong session that begins with movement, breathing and energy work to thoroughly energize and refresh your body, nervous system and energy meridians and regenerate your physical, energetic, mental and spiritual being…read full details
Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes
“Qi gong meditation transforms the energies both of our physical body and consciousness, resulting in improved physical health, greater mental and emotional balance, and, for those that wish it, access to deeper levels of awareness and spiritual insight.“
Article: Meditation on the Microcosmic Orbit “The Qi gong meditation known ans the “Microcosmic Orbit transforms the energies both of our physical body and consciousness, resulting in improved physical health, greater mental and emotional balance, and, for those that wish it, access to deeper levels of awareness and spiritual insight.” Read full article, or listen to the 8 minute power meditation on the microcosmic orbit
In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential. Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi. Full details of the workshop
Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes
Here is a 20 minute beginners mind meditation that I recently recorded. Actually it is morel like a beginners body, mind and heart meditation. In it we use the image of a new moon, and a new-born baby as a way to re-invigorate ourselves with new life and new possibilities. Enjoy!
Its a great meditation to combine with the new moon cycle each month, and you can join me on Saturday, Tuesday and Wednesday to enjoy some New moon visualization and manifestation meditations around our health, career and relationships. they’re going to be both fun and powerful.
Other classes and sessions are below also!
You can also see below my article on how to combine our beginners mind with our experienced mind!
“There is an art to combining your beginners and experienced mind that will enable you to be successful in your chosen endeavors, as well as derive more pleasure and enjoyment from them”… Read full article
These are meditation classes done monthly around the turn of the new moon that enable us to open to new beginnings, new possibilities and make a fresh start with regard to:
This is a Qi gong session that begins with movement, breathing and energy work to thoroughly energize and refresh your body, nervous system and energy meridians and regenerate your physical, energetic, mental and spiritual being…read full details
In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential. Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi. Full details of the workshop
Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes
In meditation, one of the things we are aiming to develop the ability to do is to move our body-mind into a state of open relaxation that feels so good that, even if we had many reasons in the day to not be happy we would still naturally feel connected to happiness anyway. Read full article…
A picture speaks a thousand words! Learn how to build powerful meditation states through your imagination and visualization that can be put to many practical uses… Read more about the workshop
Sundays 6-6.50pm – Qi gong energy body activation meditation(Livestream)These are Qi gong meditation sessions to activate and enhance the flow of ‘qi’ or subtle energy in your body. We will then be using this flow for:
Enhancing physical health and healing
Increased emotional wellbeing and mental balance
Access to deeper, more dynamic meditation states to transform and regenerate your body, mind and soul…Full details of session
These are meditation classes done monthly around the turn of the new moon that enable us to open to new beginnings, new possibilities and make a fresh start with regard to:
How to start your own effective daily meditation practice with just a five minute a day commitment
Provides you not only with the workshop but also with support materials; MP3 meditation recordings (1×15 minute and 3x 5 minute), short articles and diagrams to help you keep meditating after the workshop.
In a sentence: Learn how to work creatively with uncertainty, imperfection and life’s inherent messiness to realize your leadership and self-leadership potential. Manage stress and anxiety better using mindfulness in combination with the practical philosophy of Wabi-Sabi. Full details of the workshop
Each session involves simple practices that you can apply to make a real difference to your wellbeing and effectiveness in life…full details of classes
Dear Toby,
This newsletter has two free meditations for you, the first is a 15min meditation to help deal with overwhelm and cognitive overload called 
Optimizing your experiential learning
Dear Integral Meditators,
Dear Toby,
Sundays 6-6.50pm – 
Dear Integral Meditators,