Category: mind body connection

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Guided meditation for emotional wellbeing

Dear Integral Meditators,

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

8minute power meditation on emotional wellbeing

It explores two positions essentially:

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

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

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

In the spirit if harmony,

Toby

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

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

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

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

 

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

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

Online Class schedule:

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

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

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

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

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

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

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

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

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

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

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

 

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

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

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

All upcoming classes and workshops for at IMA:

Weekly Online class schedule

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

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

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

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

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

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

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

Integral Meditation Asia

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

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Awareness and insight Enlightened Flow Integral Awareness Integral Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation Recordings Meditation techniques mind body connection Mindfulness Presence and being present

Guided meditation recording: Three aspects of the positive mindfulness game

Dear Integral Meditators,

Here’s a 10 minute recording of Three layered meditation practice to help you build your mindful positivity. It combines focusing on sensory, emotional and cognitive objects, to help you build a more resilient approach to your inner wellbeing!

In the spirit of staying well,

Toby

Article: Meditation – Life as a positive mindfulness game

What I want to explain here is a mindfulness game that we can do as a form of meditation. In this exercise the positive object of meditation is not so much one particular object, feeling or affirmation. Rather it is a process of paying attention that functions to make our mind calmer and more appreciative. One of the benefits of this exercise is that it gradually trains our mind to orientate itself around positive thoughts and feelings, making them the ‘front and center’ of our moment to moment experience….read full article!

 

All upcoming classes and workshops for at IMA:

Weekly Online class schedule

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

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

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

Tuesday 7th, Wednesday 8th April, 7.30-8.30pm – Monthly Full Moon Meditation & Manifestation Session

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

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

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

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

A simple mindfulness exercise for building your immune system and health

W
“In times such as the one we are living in, it becomes increasingly clear that the more responsibility we can take for our own personal health and well-being, the better off we are going to be.”

W
Dear Integral Meditators,

The article below explains a simple mindfulness practice that you can do to build your immune system mindfully each day.

In the spirit of self-determined wellness,

Toby

 

 

 

A simple mindfulness exercise for building your immune system and health

In times such as the one we are living in, it becomes increasingly clear that the more responsibility we can take for our own personal health and well-being, the better off we are going to be. This is especially in the face of conditions where the medical establishment has limited means to help us. What I want to explain below is a simple practice that you can use everyday to improve your health and well-being using the power of mindful attention.
The principle that it works off is this: If you are faced with a potentiality infectious disease, your immune system needs to be functioning well. In order for this to happen, your body and nervous system need to be in relaxation and regeneration mode for much of the time (technically this means your parasympathetic nervous system is activated). If you are nervous and your body is in ‘fight or flight’ mode, then the blood tends to be moving into the limbs of the body, and away from the organs of the body. This may save you if you are running away from a bear, but if you are trying to stay healthy, then you really want the blood moving away from the limbs and into the internal organs (particularly the gut), where it can build the health of your internal organs and immune system.
So, counter-intuitively, in the face of the risk of disease, you really need  to relax, so that your body can build its defense!
Here is a simple, three stage mindfulness exercise to help build your immunity. You can do it for any period of time you want, spending a roughly equal time on each stage:

  1. Sitting comfortably, as you breathe in acknowledge any stress or anxiety that you might notice present in your body. As you breathe out, invite your body to release that tension. Gently encourage your body and nervous system to relax and move from ‘active, energy expending’ mode, to regeneration and healing mode.
  2. As you breathe in, imagine your blood flowing into your torso, flooding your internal organs with fresh blood and energy. As you breathe out feel your internal organs relaxing, releasing energetic tension and chemical toxicity. Let your body’s natural healing and regenerating function kick in and start to build the strength of your health and immunity.
  3. If there are any organs or areas of your torso that are particularly in need of healing, you can focus your attention on them. Your gut and intestines in particular can be a good place to center your attention regularly.

Once you are used to this practice, you can do it for short periods anywhere. You create a habit of relaxation that enables your body to build its health and immunity for periods of time each day. Enjoy practicing!

Related article: Taking care of your nervous system through meditation

Article ©Toby Ouvry & Integral Meditation Asia, please do not reproduce without permission. info@tobyouvry.com

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

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

Full details of session

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

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

All upcoming classes and workshops for January 2020

Weekly Online class schedule

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

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

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

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

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

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

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

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

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

Dealing with your anxiety more effectively (Identifying causal anxiety)

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

In the spirit of acceptance,

Toby

 

 

 

 

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

Dealing with your anxiety more effectively (Identifying causal anxiety)

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

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

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

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

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

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

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


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

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

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

Full details of session

Restarts Monday March 23rd, 6.30-8pm – The Men’s group, the path of conscious manhoodHow can you move from coping to thriving in your life as a man? – Much is asked of men in their traditional roles as fathers and sons, partners and husbands, students and teachers, employees and employers. The men’s group is a professionally moderated and confidential forum for men. A forum is a safe place for exploring, learning and sharing the successful perspectives, skills, and strategies… Click here for full details

 

Saturday 14th March, 10.30am-12noon – Get your meditation practice started now – The shortest & most time effective meditation everIntegral Meditation Asia is happy to provide you with a truly practical and super short (90min) workshop that teaches you:

  • What meditation is and how it works
  • How to start your own effective daily meditation practice with just a five minute a day commitment

Full detail of session

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

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

 

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

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

Full details of session

All upcoming classes and workshops for January 2020

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

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

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

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

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

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

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

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

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

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

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

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

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A Mind of Ease Awareness and insight creative imagery Energy Meditation Life-fullness meditation and creativity Meditation and Psychology Meditation techniques mind body connection Presence and being present Primal Spirituality

Meditation images for new year renewal

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

Toby

Images of renewal – The body-mind of a newborn

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

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

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

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

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

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

Related article: Renewal

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

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

15% early-bird offer until January 10th!

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

Click here for more details

A Video Introduction to the Qi Gong Foundations Program by Toby

All upcoming classes and workshops for January 2020

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

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

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

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

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

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

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

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

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

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

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Concentration creative imagery Enlightened Flow Meditation techniques mind body connection One Minute Mindfulness Presence and being present

Finding refuge from Time Oppression – Dropping out of time and into stillness

W
“One point about dropping out of time and into stillness is that we can then return to our experience of time more enjoyably and effectively.”
W

Dear Integral Meditators,

Were in the gap now between Christmas and the new year, the article below offers a few hints on how to use the in between space to find a deeper experience of stillness.

I’m just getting together the new years courses, the first meditation session will be the 2020 New year releasing and inviting meditation on the 7th & 8th Jan, with the latest edition of  The Men’s group  – the path of conscious manhood kicking off on the 13th January.

In the spirit of stillness moving through time,

Toby

Finding refuge from Time Oppression – Dropping out of time and into stillness (to get better at time)

Almost everyone, myself included seems to be suffering from the feeling (not necessarily the reality) of ‘not enough time’. The practice below offers one way in which we can liberate ourselves from the oppression of time, and even learn to thrive in our (apparently) time poor environment.

Trying to cultivate stillness in meditation by becoming physically still and just focusing on the breathing can sometimes feel labour intensive. One way of cultivating stillness in a more ergonomic manner is to realize that the movement in our mind depends upon two foundational elements in order to sustain itself; time and space. In this article I shall be focusing on how to still the mind by stilling time.

Without time the mind cannot function
The first point to realize here is that time (The idea of past, present and future) is a concept and creation of the mind itself. If you drop the concept of time then time itself, for you in that moment stops, and you enter into a place called ‘The eternal present’.

If you drop time, stillness can be stabilized
If you imagine strongly that past and future no longer exist, that they have disappeared, then your wandering distracted mind temporarily has no-where to go except the present moment. This is because to move into the past and future depends upon the idea of there being time.

Dropping out of time, moving entering into the stillness of the eternal present
In addition to imagining time has disappeared, you can also imagine yourself in a landscape or a place that for you helps you to relax into the present more deeply, and step out of time. You have a whole vocabulary of images and felt experiences in your memory that, if you recall them will help you to relax and ‘step out of time and into the present’. You can try this technique for 3-5minutes initially, and build up to 10mins or more if you like. If you persist, then you will find that you develop the capacity to drop ‘out of time’ and into a state of stillness relatively easily, at will, and in a way that does not take much effort.

Returning to time more mindfully
The point about dropping out of time and into stillness in this way is, firstly it is very relaxing and invites recovery, self-awareness and wisdom. Secondly, by dropping out of time for a while, we can then return to our experience of past, present and future more enjoyably and effectively. Because we are not obsessively stuck thinking of the the past or future, we can consciously consider past events and future scenarios more calmly, rationally and effectively.
By stepping out of time regularly and entering stillness, we can return to time and use it better!

Related article: The inevitability of the present moment

Article content © Toby Ouvry & Integral Meditation Asia 2019.

Upcoming classes and workshops

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

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

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

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

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

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

Categories
Concentration creative imagery Energy Meditation Integral Awareness Meditation and Psychology Meditation techniques mind body connection Mindful Confidence Mindful Resilience Mindful Self-Leadership Mindfulness Presence and being present

Strong back, soft front

W
“By practicing a physically ‘strong back, soft front’ posture, we can get a feeling of what it is like to be inwardly strong and at the same time gentle on a psychological level.”
W 

Dear Toby,

This weeks article looks considers how physical posture can invite psychological change, and how you can cultivate real inner strength.

In the spirit of  strength and gentleness,

Toby

Strong back, soft front

Traditional meditation posture involves sitting up straight, with an unsupported back. The head and neck are above the chest and shoulders, chest above the belly, belly sitting above the hips, like a stack of bricks. One reason for this is that meditation is about alertness as much as relaxation. If you lean against something, it may be relaxing, but the danger of your alertness dipping increases. So we can sit upright to cultivate this balance of relaxation and alertness upon which all effective meditation and mindfulness relies.

Soft front, strong back
As you are sitting up straight with a strong back, you can also deliberately soften the front of your body, the chest, belly and face. So you have a soft front, backed up by a strong backbone. This can be a physical posture that reminds us of how to be in life; we can present a gentle, restrained face to the world, because we know we are strong inside. Because we are inwardly strong, we are confident enough to be gentle outside (unless it is appropriate not to be so for a specific reason).

Armoring the front to hide a weak back
Often in life our position is the opposite of strong back, soft front. We feel afraid and insecure on the inside (weak back), and so to compensate we present a strong, armored, even aggressive front to the world to compensate. This affects our sense of who we are, and how other people experience us. By practicing the ‘strong back, soft front’ posture, we can get a bodily feeling of what it is like to be inwardly strong and at the same time gentle on a psychological level.

Practicum
Spend a little time each day sitting with a strong back and soft front. Let your body learn to recognize what this feels like. As you go about your daily activities, experiment with what it is like to feel strong inside and so gentle on the outside. Try talking and acting from this place in your relationships and in the way that you interact with the world. Notice how this changes how you participate in your life, and the opportunities for creative change it opens for you.

Article content © Toby Ouvry & Integral Meditation Asia 2019.

Upcoming classes and workshops

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

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

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

Tuesday and Wednesday 17,18 December – Winter solstice balancing & renewing meditation

Integral Meditation Asia

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

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

Sinking your centre of gravity

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

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

In the spirit of  balance,

Toby

 

 

 

 

Bringing your centre of gravity down

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

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

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

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

 

Article content © Toby Ouvry & Integral Meditation Asia 2019.

Upcoming classes and workshops

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

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

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

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

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

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

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

 

Integral Meditation Asia

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Mindful of: Your tone of voice 

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Dear Integral Meditators,

So much of our life is spent communicating, it’s definitely worthwhile investing out time, attention and intelligence to ´craft’ your messages and their tones wisely and benevolently. This weeks article explores some practical ways of doing this!

Final reminder of this Saturdays  Practical introduction to Qi gong workshop, 9.30am-1pm, Tuesday meditation classes re-start next week 😉

In the spirit of tone,

Toby

Mindful of: Your tone of voice 

I have recently come to the end of a three week holiday where we have been travelling in France, Spain and England. As you probably know, holidays can be fun and relaxing, but they can also be quite stressful, as the different personalities of all those traveling run up against each other!
One of the ways that I have focused on mindfulness practice as I have been traveling is to be aware of the tone of my voice as I communicate. I have found this to be a super useful way of managing my own moods, and saying what I want to say in a way that is helpful to my fellow travellers.
Speaking is not just what you say, it’s the way that you say it. Even with very basic words such as ‘Yes’ and ‘No’ here are a huge variety of tones with which you say it that completely change the message and mood.
So, as a mindfulness practice tone of voice can be thought of as consisting of two questions:

  1. ‘What do I want to say?’
  2. ´What is the best way to say what I want to say?’

The first question is about the basic message. The second is about the delivery; what is the tone of voice and way of wording your message that will maximise the chance of it being effective, and giving the best result for everyone concerned? If you spend a few moments before you speak on these two questions, then it’s surprising the changes that you can make for the better.
So much of our life is spent communicating, it’s definitely worthwhile investing out time, attention and intelligence to ´craft’ your messages and their tones wisely and benevolently.

Here are two other areas to pay attention to around tone:
Your tone tells you your mood– Quite often we are not fully aware of our mood or emotional state until we say something, and our tone tells us a lot about what we are feeling. So simply listening to your tone of voice can be a very interesting and useful thing to pay attention to.
Increase your range of positive tones -Get to know what a range of positive tones sound like and practice them. For example, an assertive tone (as opposed to aggressive), loving/caring, light (as opposed to heavy), serious, inquisitive, sincere, calm, or joyful. Try and develop the range of tones that you have available to use consciously.

Article content © Toby Ouvry & Integral Meditation Asia 2019.

Upcoming classes and workshops

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

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

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

Saturday mornings 9-10.15am, June 15th, 29th – Qi Gong workout and meditation class

Saturday 10th August, 2-5.30pm – Qi Gong for Improving your Health and Energy Levels and for Self-Healing

FOR BEGINNERS: Saturday 24th August, 11-12.30pm – Get your meditation practice started now- The shortest and most time effective meditation workshop ever

 

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 Concentration Life-fullness mind body connection Mindful Resilience Mindful Self-Leadership Mindfulness One Minute Mindfulness Presence and being present

Mindful of your intensity level

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“By being mindful of our intensity level we can avoid burning out thought long term over-exertion, and also avoid unnecessary under-productivity. It’s an easy way to avoid extremes and hit your ‘sweet spot’ in terms of both quality of life and productivity!”

Dear Integral Meditators,

What is your habitual ‘speed and intensity level’? This weeks article explores how you can start to set the pace that serves you in your life!

In the spirit of balanced intensity,

Toby

 

Mindful of your intensity level

Think about your pace and intensity in life as having four speeds:

  1. 1-2 – Sleep or complete relaxation
  2. 3-4 – Low effort mode, doing just enough
  3. 5-6 – Flow state, a balance of focused effort and relaxation
  4. 7-10 – High intensity effort

Take a moment to reflect on which ‘speeds’ you tend to be in for much of your day. As you do so you might start to recognise that you tend to favour one or two speeds, and not the other two. Ideally as mindfulness practitioners, we should be looking to have each of these levels of intensity available to us, and use them consciously according to our need.
So, for example much of the productive part of our day would be at the ‘flow-state’ level of 5-6 on the scale; a balance of focused relaxation. This level enables us to get work done at a pace that is sustainable over a period of time, without getting exhausted or burned out.
Occasionally we might peak up to a high intensity 7-10 when we really want to get something done in a faster way (eg: in an emergency), but then after we would need to consciously dip back down to level 2 (3-4 intensity) for a while in order to restore our energy level. Of course we would be going down to level 1 by getting enough sleep and absolute rest.
The point about this four level structure of intensity is that, if we have it in mind we can then start to mindfully manage our effort and energy during the day. We avoid burning out thought long term over-exertion, and also avoid unnecessary under-productivity. It’s an easy way to avoid extremes and hit your ‘sweet spot’ in terms of both quality of life and productivity!
A useful question to ask ourselves is ‘How much effort and intensity do I need to compete this task?’ Quite often I find that its slightly less than I think. If I relax a little and bring just enough intensity to the task, that brings me to the optimal level of effort.

Article © Toby Ouvry 2019, 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   

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

Saturday mornings 9-10.15am, June 1st, 15th, 29th – Qi Gong workout and meditation class

FOR BEGINNERS: Saturday 15th June, 11-12.30pm – Get your meditation practice started now- The shortest and most time effective meditation workshop ever

Tuesday/Wednesday 18th&19th June – Summer Solstice balancing and renewing meditation

Saturday 22nd June, 2-5pm – Going From Over-whelmed to Over-well: Meditation for Quietening the Mind – a three hour workshop

Integral Meditation Asia

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