Category: Zen Meditation

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Taking the mountain with you

“The only Zen that you find on top of a mountain is the Zen that you bring with you” – Robert M Pirsig

Dear Integral Meditators, 

This week’s article looks at how to embody the energy of a mountain, its a fun idea with serious applications!

Lots of great events & courses coming up soon, scroll down below the article to have a look! 

In the spirit of the mountain, 

Toby
 


Taking the mountain with you
 
‘Taking the mountain with you’ is a Zen expression. It means that if you are a meditator, rather than needing to go to a mountain to ground, de-stress and recover your balance, you become like the energy of the mountain. By meditating consistently, as you walk around in the city or wherever you go, you take the energy of ‘mountainous-ness’ with you.
You can also take the image of the mountain as a metaphor for enlightenment, or awakening. When we are stabilized in the art of awakening, wherever we go we take that awakening with us, because we embody that energy.
 
“The only Zen that you find on top of a mountain is the Zen that you bring with you” – Robert M Pirsig.
 
When I was a monk, there were always members of the Buddhist group that I was in who were obsessed with the idea of going on retreat. They felt that, once they had done a six-month or one year retreat, somehow that would have attained a special state that would once-and-for-all mean that they never had to be bothered by ordinary states of mind and body again. They were looking for a one knock-out punch! Needless to say I also listened to several stories from these people regarding returning to ordinary life after their long retreat and feeling like they were back to square one after a disappointingly short time!
 
Bring the mountain you’ve got
 
One middle-way that I have found useful is to simply commit each day to bringing the ‘mountain that you have got’ with you into your life each day. What this means is that you bring to front and centre that part of you that is calm, balanced and stable like a mountain each day. Simply be that to the greatest degree that you are able.
 
A mountain poem
 
The birds have vanished down the sky.
Now the last cloud drains away.
We sit together, the mountain and me,
until only the mountain remains.
– Li Bai
 
Some meditation positions
 
Sit or stand like a mountain. At first imagine you are standing or sitting on a mountain. There is you and the mountain. Feel into the calmness, solidity, and presence of the mountain, gradually relax into this until as the poem says, “We sit together, the mountain and me, until only the mountain remains.” Go from being with the mountain to being the mountain. Work with this until there is no self-and-mountain, only ‘mountainous-ness’.
 
In daily life, try and return to this feeling of mountainous-ness often:

  • When you walk into a room or a meeting, bring it with you
  • Coming home from work, bring it on the train with you
  • Sit down to the family dinner with it
  • Experience your uncertainty with it
  • Through the highs and lows of your life, bring the mountain with you

 
Wherever you go, bring the mountain!
 
Related reading: The body is in you – How to go into deep meditation quickly
Four Zen Meditations
 

© Toby Ouvry 2025, 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 upcoming classes & workshops
 

Ongoing on Tuesday’s & Wednesday’s (live & online), 7.30-8.30pm – Weekly integral meditation classes

Ongoing on Tues & Weds, 7.30-8.30 pm – Freedom & Fullness – A practical introduction to non-dual meditation practice

Ongoing on Saturdays, 5.30-6-15pm  – Freedom & Fullness deep-dive non-dual meditation sessions

Saturday 10th & Sunday 11th May – The Call of the Wild: Shamanic Meditations for connecting to animal guides in the inner world Masterclass & Mini-retreat

Starts Tuesday 6th, Wednesday 7th May, 7.30-8.30pm – Embodied Transformation – An integrative introduction to Tantric meditation

Starts Saturday, 10th May & then weekly, 5.30-6.15pm – Embodied Transformation – Saturday Tantric deep-dive meditation sessions

Tuesday 13th & Wednesday 14th May, 7.30-8.30pm – Wesak compassion & inner visioning meditation

Saturday 17th May, 3-4.30pm – One Heart Open Day: Heart Opening meditation with singing bowls

Tuesday 17th, Weds 18th June, 7.30-8.30pm – Summer solstice balancing & renewing meditation

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Prajna – Seeing things from all angles & none

“Prajna is awareness that does not break reality into opposites. When you are feeling broken-apart by the world, it is a place you can return to, finding wholeness instantly”

Dear Integral Meditators, 

The meditation processes I describe below are part of the ongoing theme of Non-Duality practice that I have been writing about the last few weeks. The beauty of them is that they are simple at the same time as profound. Have a go at developing your prajna!

If you enjoy the article, we will be meditating on this topic in both the  Tues/Weds class  and the Saturday deep-dive sessions. I invite you to join us either live, online or via the recording!

In the spirit of prajna, 

Toby

 


Prajna – Seeing things from all angles & none
 
Dualistic or conceptual reality
 
From the point of view of the Madhyamika Buddhist meditation school, confusion and suffering derives at its root from what is called dualistic-appearance. Dualistic appearance is basically what happens when we conceptualize. Conceptual thinking and feeling does two things:

  • When we see an object or person (or belief etc…) we then throw our idea of the object on top of the object itself, so now there are two things appearing to us, not just one. This is one reason why it is called dualistic appearance.
  • Secondly, we see the world in terms of opposites, polarities, or dualities, for example good and bad, higher, and lower, better or worse, nirvana (freedom) and samsara (bondage).

Dualistic appearance sees the object together with our idea of the object, and then we conceptualize the object in terms of its opposites.
For example, let us say you or I meet a female primary school teacher. The first instant you see her, you will see her ‘as she is’. In the next moment your mind will start throwing concepts on her based upon things like:

  • Your experience of primary school
  • Your assessment of teachers
  • Whether she is your child’s teacher or not

You will start making assessments in terms of opposites:

  • She’s a better/worse teacher than my primary school teacher
  • She is polite/rude
  • She is admirable/contemptible
  • She is superior/inferior to me

Of course, using these dualities well is essential for navigating the world effectively. But it is also this same duality that prevents us from seeing the world as it is, from seeing reality from an Ultimate or Absolute point of view, and that creates all sorts of sufferings and problems for us.
 
Seeing dualistic appearance / Pranja – Dropping dualistic appearance
 
In our own self-enquiry, we can start to look for and see the processes of our own dualistic appearance. We can watch how we ‘throw’ our ideas onto people and things, and box them into polarities. This is a very interesting and powerful practice in itself. We can then practice dropping our ideas about what we are seeing, and try to encounter things as they are, in a singular, non-dual manner. One way to do this is to practice the ‘mirror mind’ method that I outline in a precious article. You imagine that your awareness is a mirror, simply reflecting back what it sees without adding or subtracting to it. This non-dual way of viewing the world is called prajna, or wisdom.
 
 
Seeing things from all angles and none
 
Another complementary technique to mirror mind that you can use is explained by Ken Wilber in his article on ‘Five Reasons You Are Not Enlightened’. I’m just going to quote it directly below, as it is very clear:
“One little exercise I use to get into a state of pure awareness without any conceptual operation is to: Ask yourself how do you feel physically? So, you start to get a sense of how that is. How do you feel emotionally? How do you feel morally? How do you feel mentally? Now how do you feel from all those angles at once?
As soon as you hear that question, there is a silence in the mind, a quiet, there’s no immediate answer that comes up. And that is because you have an awareness that is not conceptualizing and not feeling. It’s just pure, unqualifiable awareness. And that is an example of prajna, or being in pure awareness without concepts. And so, remaining in that state sooner or later allows you to have a realization of Ultimate Reality, where emptiness and form are not two. Where samsara and nirvana are not two. Because it is an awareness that does not break reality into opposites. And so this type of awareness is the fundamental practice of the Madhyamika, and in many cases Mahayana schools of Buddhism”.
 
Related reading: Mirror mind meditation
Dualistic Appearance – What you see, and what you think you see


© Toby Ouvry 2025, 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 

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Mirror mind meditation

Dear Integral Meditators, 

The meditation below is one I have been using a lot recently, its great for developing both witnessing forms of meditation and as a gateway to non-dual experience. If you enjoy it, I invite you along to both of these programs: 

Tues/Weds class series starting this week Freedom & Fullness – A practical introduction to non-dual meditation practice, and the deep-dive non-dual meditation sessions beginning on Saturdays.

First session is on the mirror mind!

In the spirit of the reflecting, 

Toby

Mirror mind meditation
 
Context for the meditation

Mirror mind meditation is a way of developing competency in two particular domains; witnessing meditation and non-dual meditation. These two types of meditation are characterized by the fact that these two states of consciousness are always present, so the technique is really all about learning to recognize them, and then drop into them resting in this recognition.
In a certain way you could say that witnessing and non-dual meditation are the deepest and most profound meditations you can do. But the nice thing about them, and the mirror mind method is that even if you are a beginner, you can get a good experience by doing them. You can meet them on the level that you are at and have a good result!

The technique

Sitting comfortably, start by centring yourself in the present moment. Begin to notice what is coming and going within your field of awareness:

  • On the sensory level in terms of environmental sounds and feelings within the body
  • On the level of mind in terms of thoughts, images, memories and their attendant emotions and moods
  • The spaces or gaps where you are simply ‘aware of awareness’

As you observe, notice the part of you that is observing or witnessing what is coming and going. Be this witness observer, noticing that when centred in it, you drop into a space of ‘merely observing’, or bare attention.

Now imagine your observer is a mirror sitting within your heart space (middle of chest). I sometimes like to visualise it as one of those silver, reflective disco balls. All it does is reflect back what it sees, exactly like a mirror. It doesn’t:

  • Interpret
  • Comment on
  • Identify or dis-identify with
  • Or name

any of what it sees. It simply accepts it, like a mirror reflecting whatever is in front of it. The totality of all that comes and goes within your awareness is simply accepted, mirrored. Nothing more nothing less.
So, you just drop into this mirror mind state, witnessing and reflecting that which arises. Whether your awareness is sensory, thought-based, feeling-based, empty, you just mirror it in your mirror mind!
 
A final stage moving into the non-dual

If you stay with your mirror mind for a while, you will notice that, although your awareness starts to become unified and singular through the mirroring, there is still a subtle gap or duality between the observer (mirror mind) and the observed (content of consciousness being mirrored). So, a final stage to the meditation is to then let the mirror mind melt into whatever arises, so that there are just ‘things arising as they are. In this state there is no observer or observed, there is only ‘just this’. It may take a while to get to a point where this last stage feels tangible or do-able, but when you are ready for it. It is an important final step in the sense that it takes the meditation from a witnessing state to a fully non-dual one.
 
Related reading: Watching and then dropping the watcher

© Toby Ouvry 2025, 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


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Dancing between time & eternity

“The Eternal Present a place (or non-place) we can take a holiday, returning to time & our life refreshed,
enthused & ready to go”

Dear Integral Meditators, 

This week’s article looks at time mastery from a meditative perspective. If you enjoy it it will be a focus point of this week’s meditation classes on Tuesday & Wednesday. 
The Eternal Present will also be a point of deeper focus of the upcoming Tues & Weds Freedom & Fullness – A practical introduction to non-dual meditation practice classes, as well as the companion deep-dive non-dual meditation sessions beginning on Saturday 15th February, 5.30pm SG time.

In the spirit of Presence, 

Toby


Dancing between time & eternity
 
Looked at from a certain point of view, we are points of energy moving in time and space. That may see a little abstract, but really it is quite simple, mastery of human life involves mastery of our time, our energy and our movement, physical, mental, emotional spiritual. In this article I want to focus on time mastery, outlining four mindful positions that can be used progressively and then in a circular, mutually re-enforcing manner. Here they are.
 
Position 1 – Positivity in time. This first position entails becoming present enough to be aware of the stream of thoughts and experiences flowing through your body-mind and, even though you might still be a bit distracted, steering your attention towards the positive. For example, as I am sitting here now watching my attention, I can notice that;

  • my sore back is feeling much better today than yesterday
  • I’m looking forward to doing some gentle exercise tonight
  • I’m enjoying the process of writing
  • I’m slept well last night

So, the idea here is that, as I stay generally present and self-aware, I keep my attention primarily centred around objects that give rise to resilient, positive thoughts and feelings.
 
Position 2 – The present moment in time. In this second position I’m interested in trying to identify THIS present moment in time, as it moves through time, and staying with it. Using my breathing as an orientation point:

  • As I breathe in, I am focused and aware of this present moment in time
  • As I breathe out, I relax into the PMIT, noticing what is there

Practising in this way we build proficiency at being more present and in the now-moment in time, not lost in thought, not falling asleep. This builds temporary peace of mind, trains in undistracted concentration and builds relaxed focus that is useful both in meditation and daily life.
 
Position 3 – The eternal present. As I relax into the present moment in time, I start to notice that there is a watcher, or a witness within myself that is simply awareness, a formless consciousness. This witness-self always remains the same; an always open expanse of pure, free awareness. If I turn my attention away from the objects of consciousness, the things that come and go in time, and instead gently rest in the freedom of consciousness itself I start to drop into the Eternal Present. This is the present moment beyond time. It is not moving from moment to moment, it is the always already here and now. It is the space that contains all time(!) By practising position three, we drop out if time into the formless timeless Present. This is great for a radical deepening and expanding of our consciousness in meditation, but it is also fantastic for giving our everyday mind a complete break from all its worries and concerns in time. It’s a place we can rest and take a holiday, returning to time and our life refreshed, enthused, creative and ready to go!
 
Position 4 – Integration of the three positions. The three positions above summarized are:

  • Different degrees of distracted in time, but being present enough to keep your attention sufficiently focused on the positive to build resilience and perspective
  • Increasing proficiency at being in the present-moment-in-time, both in and out of meditation
  • Dropping into the Eternal Present to enjoy the radical freedom and bliss of it, then returning to time and life refreshed and enthused

Position 4 then is practising them together, in meditation and informally in daily life, so that most of our time we are in one or other of these conditions, dancing in and out of time lightly, creatively and playfully.
 
Related reading: Eternal life (& where to find it)
The Eternal Present and the Four Types of Time
 

© Toby Ouvry 2025, 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 upcoming classes & workshops
 

Ongoing on Tuesday’s & Wednesday’s (live & online), 7.30-8.30pm – Weekly integral meditation classes

Final session this week! 7.30-8.30pm – The Wisdom of Awakening Series – Meditation for leaping into reality

Saturday February 8th, 15th, 22nd, 10-11.40am – Mindful Life-skills for Teenagers – a three module course

Starts Tues 11th, Weds 12th February, 7.30-8.30 pm – Freedom & Fullness – A practical introduction to non-dual meditation practice

Begins Saturday 15th February – Freedom & Fullness deep-dive non-dual meditation sessions

Tues 18th, Weds 19th March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation

Follow Toby on: LinkedIn, YouTube, Instagram

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Paper trees, paper flowers

“Seeing reality isn’t easy, because our mind throws our idea of what we think we are seeing onto what we see”

Dear Integral Meditators,

This week’s article looks at the dance between conceptual reality and reality itself. If you like the article, you are invited to come along to this week’s Tuesday & Wednesday meditation class, where we will be taking this subject as our object of meditation.

Other upcoming events include the Meditations for Developing the Language of Your Shadow Self Workshop this Saturday the 18th. Scroll beow the article for the full list!

In the spirit of beyond paper, 

Toby

 


Paper trees, paper flowers
 
DREAMS – by Anthony De Mello
“When will I be enlightened?” “When you see.” the Master said. “See what?”
“Trees and flowers and moon and stars.” “But I see these everyday.”
“No. What you see is paper trees, paper flowers, paper moons and paper stars. For you
live, not in reality, but in your words and thoughts.”
And, for good measure, he added gently, “You live a paper life alas, and will die a paper death.”
 
Living in your mind

A large part of the quest of meditation is to live in reality, rather than in an illusion. When we are lost in thought then the reality that we are inhabiting is essentially a fantasy reality, or a secondary, mental reality made up of words and thoughts. In the short story above, the master calls this a ‘paper’ reality, or a reality made up of paper and words, like a book.
Of course it is good to develop your mind, your thinking and conceptual capability, but when this mode of experiencing takes over, dominating our daily perception and experience, you can say that we lose contact with actual reality, and become lost in paper reality.
 
Dualistic appearance – Even when you see things, you don’t see things

So, we can come back to the present moment, and try and experience our immediate reality, and go beyond the paper. If we do this and watch closely however, we will start to notice that it’s not quite so simple, because when we see something or somebody, our mind immediately throws our idea of what we think we are seeing onto what we see.
In Buddhist philosophy, this is called dualistic appearance, or – ‘The appearance of an object to our mind together with our generic, or conceptual image of that object’. If you watch closely, you will start to see your mind doing this. It is difficult to spot at first, because it happens in a fraction of a second, and once done the object, and the idea we have ‘thrown’ onto it merge and appear as one. Dualistic appearance is like having a projector behind you, projecting mental images onto the reality that you see in front of you, like in the cinema.
 
Conceptual education – A part of the challenge

From a young age, the dominant mode of education for most of us is conceptual and intellectual. This makes living in a paper world doubly difficult, as we have spent A LOT of our time literally living in a paper world as we studied. By the time we finish our education, conceptual perception tends to dominate our other forms of perception, and we literally spend most of our time lost in a world of words and concepts, or ‘paper’.
 
Three stages to going from paper life to real life:

  • Notice how much of the time that you get caught up in a paper or mental world, lost in thoughts. Make a conscious effort to come back to the moment and be where you are, with what you have immediately around and within you
  • Notice that, even when you do this, your mind is projecting it’s idea of what it thinks is there, onto the thing itself. Try and mindfully see that happening in real time
  • Practice putting down the projection, and just seeing the thing you are focused on itself, as it is, without the ‘paper’ projection


© Toby Ouvry 2025, 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

Meditation classes & workshops in January 2025 with Toby:

Ongoing on Tuesday’s & Wednesday’s (live & online), 7.30-8.30pm – Weekly integral meditation classes

From Tues 7th/Weds 8th January, 7.30-8.30pm – The Wisdom of Awakening Series – Meditation for leaping into reality

Saturday 18th January 9am-12.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

Saturday, 25th January, 9.30-11.30am – Deep-dive breathing meditation masterclass

Saturday, 25th January, 5-6pm – Engaged mindfulness & meditation class – ‘Honesty, release and redirection – three levels of non-judgment’

Wednesday 29th January, 7.30-8.30pm – Lunar New Year Meditation 2025: Developing your wisdom, intuition & renewal in the year of the wood snake

Follow Toby on: LinkedIn, YouTube, Instagram

Integral Meditation Asia

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creative imagery Enlightened Flow Essential Spirituality Inner vision Integral Awareness Integral Meditation Meditating on the Self meditation and creativity Meditation and Psychology Meditation techniques mind body connection Mindful Resilience One Minute Mindfulness Presence and being present Zen Meditation

Awakening, not over-thinking

“Growth is achieved by degrees. Enlightenment is instantaneous”

Dear Integral Meditators,

This week’s article looks at the practice of waking-up, which is something that we can practice ‘leaping’ into anytime, anywhere. If you like the article, you are invited to come along to this week’s Tuesday & Wednesday meditation class, where we will be taking this subject as our object of meditation.

In the spirit of awakening, 

Toby

 


Awakening, not over-thinking
 
Enlightenment – Waking up to the freedom of awareness
There is a precept in soto zen that goes something like “One must not wait for awakening.” What this means is that you can touch the freedom of the present moment simply by letting go of your pre-occupations and awakening to exactly where you are. You might think of this enlightenment or awakening as having three levels. You start at level one, which even a beginner can do in a rudimentary way, and as you build confidence you work onto levels two and three.
 
Level one involves simply being fully present to an experience. It could be physical/sensory, it could be thought, or even the more subtle experience of awareness itself. You might think of it as a non-resistance to what is, an acceptance that facilitates an awakening to life in the moment.
 
Level two involves noticing that there is an observer within you, a witness that is present to whatever is there. This witness is the ‘I Am’ within you. With a bit of practice, you can not only awaken to objects of awareness in the present, but also that which is aware of the objects in the present, which is the witness, or your enlightened nature itself.
 
Level three involves insight into the not oneness and not two-ness of the object of awareness (level one) with that which witnesses the object of awareness (level two)’

  • If the witnessing awareness is like the ocean, the object of awareness is like a wave
  • If the witnessing awareness is like the sun, the object of awareness is like a light-ray from the sun

This non-one, not-two experience moves us toward a non-dual or unitive awakening in the moment.
The above three practices are methods of awakening, or ‘Waking up’, and you really just have to commit to doing it again and again, awakening to this moment of your life as best you can and ‘improving’ through practice.
 
Awakening, not over-thinking – a practical reflection
 
Over the Christmas period I travelled back to see my family, and spent almost the entire time sick with a bad flu. One of the main ways in which I worked with this in terms of enlightenment and awakening was simply practicing the three levels above:

  1. Being present to the experience as it was
  2. Being aware of my witness
  3. Resting the not-one, not-two-ness of positions one and two

This enabled me to:

  • not over-think about the ‘bad luck’ or difficulty of my situation
  • simply accept it as I found it.

As a result, I was able to minimize my pain, make the experience into a form of meditation, and endure it with a degree of patience.
Of course, I did spend some time thinking and reflecting on my experience, but (almost)) always in the context of finding mental perspectives that are useful and helpful, rather than ruminating.
 
I’ll end with a short story from Anthony De Mello entitled “Rebirth” that illustrates nicely some important ideas around awakening related to this article.
 
REBIRTH
“Make a clean break with your past and you will be enlightened,” said the ‘Master.
“I am doing that by degrees.”
“Growth is achieved by degrees. Enlightenment is instantaneous.”
Later he said, “Take the leap! You cannot cross a chasm in little jumps.”


© Toby Ouvry 2025, 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

Meditation classes & workshops in January 2025 with Toby:

Ongoing on Tuesday’s & Wednesday’s (live & online), 7.30-8.30pm – Weekly integral meditation classes

From Tues 7th/Weds 8th January, 7.30-8.30pm – The Wisdom of Awakening Series – Meditation for leaping into reality

Saturday 18th January 9am-12.30pm – Meditations for Developing the Language of Your Shadow Self Workshop

Saturday, 25th January, 9.30-11.30am – Deep-dive breathing meditation masterclass

Saturday, 25th January, 5-6pm – Engaged mindfulness & meditation class – ‘Honesty, release and redirection – three levels of non-judgment’

Follow Toby on: LinkedIn, YouTube, Instagram

Integral Meditation Asia

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

Categories
A Mind of Ease Concentration Energy Meditation Integral Awareness Life-fullness Meditation and Psychology Meditation techniques Mindful Resilience Presence and being present Tree of Life Zen Meditation

Your basic mandala of presence – The four trees

“Whenever you feel scattered, sit in your mandala of presence, & feel the return of your basic sanity”

Dear Integral Meditators,

This week’s article explores the idea and practice of a ‘Meditation mandala’ that can be used in various ways to improve the elements of your practice, enjoy!

This week’s Tues/Weds meditation session is on “Envisioning & presence, climbing the mindful mountain”,
And this Saturday at 30th  1700 SG time is the Engaged mindfulness & meditation online class on the subject of the three C’s of engaged mindfulness. 

In the spirit of presence,

Toby
 


Tues & Weds 26th & 27th Nov, 7.30-8.30pm, Integral Meditation class (Live & online): Climbing the mindful mountain; intention & your life-design

“Envisioning involves visualizing with hope, optimism and appropriate ambition a goal that you want to achieve in the future, being specific about what it looks like”

This is a meditation class about:

  1. How to connect what you do each day to the life you want to manifest
  2. To link your medium and long term goals to your everyday actions.
  3. To enjoy this process and build Confidence in yourself as you do it

 
Article of the week: Your basic mandala of presence – The four trees
 
We can consider our basic meditation state as being the following:
Not lost in thought, not falling asleep, in the present moment, and aware of an anchor, or focus point in the present, such as the body and breathing
 
Once we have a sense of our basic meditation state, we can expand the definition a little, just to refine and deepen our sense of presence:
Basic meditative presence is not being lost in thought, not falling asleep, in the present moment, and aware of an anchor, or focus point in the present, such as the body and breathing. Furthermore it is not being absorbed in the future, and not living in the past.
 
These definitions give us a blue-print for building meditative presence, that we can then use as a basic ‘space’ within which we can place any other meditation practice that we may wish to develop,

  • If you want to place basic vipassana or witnessing meditation in there, you can
  • If you want to focus on mantra yoga in there, you can
  • If you want to do sports visualization you can
  • If you want to practice therapeutic mindfulness you can

You get the idea; you can use it for other meditation practices. Equally you can use it as a meditation practice in itself. I like to do this by creating what I call a ‘Mandala of presence’:
 
Imagine yourself sitting in a peaceful place between four trees, one is in front of you, one behind, one to the left, one to the right. See them as being maybe 2-4 meters distance away. Now simply use your body & breathing as an anchor for your awareness in the present moment, and stay there. The trees are your boundary-points:

  • Going beyond the left-hand tree means getting lost in thought
  • Going beyond the right-hand tree means falling asleep
  • Going beyond the tree behind you means living in the past
  • Going beyond the tree in front of you means being lost in the future

 
Notice you can be present to thoughts without being lost in them. You can also feel a little sleepy without falling asleep. You can be aware of a thought about past or future without living in the past or being lost in the future. So, it is quite a broad, forgiving space that you can hang out in and build stable, good quality, increasingly deep meditative presence.
 
A simple way to enhance the practice is to breathe as follows:

  • Breathing in, breathe your energy into your body, into the present and feel the fullness of that presence
  • As you breathe out, relax into the freedom of your awareness in the present

Build your sense of both freedom and fullness of presence as you meditate, dropping gradually deeper and deeper into meditation.
 
This is a practice I use not just in formal meditation, but also informally. Whenever I feel a little scattered, I bring my attention back to the here and now, sit between the four trees for a while, and return to my basic sanity.
 
Related reading:
The foundational pillars or ‘goal-posts’ of meditative presence
Finding Your Spiritual, Physical Home
Making your physical awareness balanced & whole
Sky & sun, freedom & fullness© Toby Ouvry 2024, 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

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A Mind of Ease Inner vision Integral Meditation Integrating Ego, Soul and Spirit Life-fullness Meditation and Psychology Meditation techniques mind body connection Mindful Breathing Mindfulness Presence and being present Zen Meditation

Making your physical awareness balanced & whole

“When our physical awareness is balanced and whole, intuitively our sense of who we are starts to take on a more complete feeling”

Dear Integral Meditators,

In the article below I look at the link between physical, sensory awareness and our sense of overall wholeness in life. If you enjoy the article, we will be exploring it in the Tuesday & Wednesday meditation session, so do feel free to join us!

In the spirit of wholeness & balance, 

Toby

 


Sessions this week:

Ongoing, Tuesday/Wednesday evening’s, 7.30-8.30pm – Meditating with the power of intention – An eleven module course

Saturday 26th October, 9.30am-12.30pm – Meditation & Mindfulness for Creating a Mind of Ease, Relaxed Concentration and Positive Intention

Saturday October 26th, 5-6pm Singapore time – Engaged mindfulness & meditation online class : What is self-awareness?


Making your physical awareness balanced & whole
 
This article explores mindfulness for creating a more well-rounded and balanced physical awareness. On of the side effects of this is a more balanced overall awareness, including psychological and spiritual.
 
The present imbalance
For most people, their awareness and sense of space focuses on what is in front of them. This is natural because your eyes are in the front of your head and look forward. When you focus on something you turn forwards it and then look at what is in front of you. So, most of the time our attention extends like a narrow cone out in front, excluding the our potential range of awareness to this narrow zone.
 
The full range
Our full range of physical awareness of course extends 360° around us:

  • To our left and right
  • In front and behind
  • Above and below

In terms of balancing our awareness, a very simple mindful ‘form’ consists of sensing into our full range of directional awareness, and experiencing ourself in the centre of that. Sitting standing or walking you can:

  • Sense to your left and right, extending your awareness each way. Initially you can do it one after the other, then put them together, sensing left and right simultaneously. You can look left and right at first if you like, but then practice using your body itself; sense left with the left side of your body, the skin of your arms, legs and sides. Then to the right with the right side of the body
  • Similarly, do this with the front and back. With the front of your body, practice sensing into what lies in front of you not just using your eyes, but with your chest, belly, and hips. Feel into what is in front of you. Then working with your back, and the back of your head, neck and legs, sensing into what is behind you
  • You can do the same thing with your Above and below; sensing into what is beneath you with the soles of your feet, and the crown of your head

 
Breathing in and out of centre
 
Once you get used to sensing the directions individually and in pairs, you can put them together, sensing the totality of your field of physical awareness. If you then imagine a point of energy in the centre of your chest that is your bodies inner centre, you can practice breathing into your centre and as you inhale, and breathing awareness out into the six directions as you exhale. If I am doing it outside I like to breathe out to the horizon as I exhale, gathering it in again as I inhale.
 
 
Non-conceptiality, peace and psychological wholeness
 
One of the side effects of practicing this directional, physical awareness is that we become a lot more sensory, physical and non-conceptual. We stop excessive thinking and arrive naturally wherever we happen to be, landing stably in a balanced manner in the place we are in.
Another benefit is, because our physical awareness is balanced and whole, our overall sense of our self starts to feel more rounded and whole. Intuitively our sense of who we are starts to take on a more complete feeling. When we start to think from this feeling of wholeness and balance, we start to notice our thinking changes for the better, mimicking its structure from the feeling of wholeness in our habitual physical awareness.
 
You can use directional awareness as a way of moving into deeper meditation in formal practice. Or we can simply drop into it regularly in daily life to ground, centre and connect to wholeness. Our sense of how we operate in space is fundamental, so affecting it for the better in this way can have a profound effect upon us if we do it regularly!
 
Related articles:
Finding your spiritual, physical home
Aspects of environmental meditation


© Toby Ouvry 2024, 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

Follow Toby on: LinkedIn, YouTube, Instagram

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A Mind of Ease Energy Meditation Inner vision Integral Meditation Integrating Ego, Soul and Spirit Life-fullness Meditating on the Self meditation and creativity Mindful Resilience Presence and being present Primal Spirituality Zen Meditation

The world as an organism

Dear Integral Meditators,

This week’s article looks at how we can relate to the world an our environment mindfully in a way where we feel like we belong and where we can actively participate. I hope you enjoy it!

In the spirit of organismic connection, 

Toby

 

The world as an organism
 
In the Taoist and Buddhist traditions, particularly in China and Japan, the concept of the world and how it works is very ‘organismic’. By this I mean that the way the world exists is like a living organism, as opposed to say a top-down hierarchy. Rather than everything following the rule of the leader, or God, or the Queen, things kind of ‘do themselves’. For example, you don’t have to make a conscious choice to metabolize your food or regenerate your cells after every meal. Rather your body does it by itself. This is because it, and you are an organism. Taoism sees the world like that.
Many environmental movements and philosophies today have also adopted this view, relating to the Planet as ‘Gaia’, where everything is connected to everything else like cells in the body of an organism.
 
Yourself as a cell in the organism
 
So then, if the world is an organism, what is your relationship to it? The answer is something like you are born from the organism and are a natural part of it, like a cell in your body. Like the cell, you participate in the life of the organism, and your behaviour contributes to and effects the organism as a whole.
 
 
Participating in & with the organism
 
The reality is that we are already interacting with the world, like a cell on a body. However, much of this participation is currently unconscious, so we are not deriving the nourishment and fulfilment we could be by doing it consciously. Mindful participation in the world-as-organism aims to help us access that nourishment. So, what is it that we can participating in specifically?
 
Four spheres and six directions

The four spheres are Earth, Moon, Sun and stars, the basic ‘spheres’ of our world and environment. We also exist within the six directions – above, below, in front, behind, left and right. I have looked at these in some depth in a previous article.
 
Four elements & four kingdoms

Another central aspect of your environment is the four elements, earth, water, air and fire. These exist both within your body and around you in the environment.
‘Inter-being’ with the four elements are the four kingdoms; human, animal, plant, and mineral.
We share the body of our planet with the four kingdoms, and each of these contain beings (other cells in the body) that consist of the four elements in different combinations.
 
Walking or sitting participation

Go for a walk, or sit outside. Notice the different aspects of the four kingdoms and elements in the landscape. Notice how you share and exchange energy with them. For example:

  • How the air in your lungs interacts and exchanges with the sky and the atmosphere
  • How the leaves of the plants around you contain water, like your body does
  • How the warmth in your body resonates with the sun
  • How the rocks are strong and solid, like your bones
  • How some animals and plants are more airy (Like birds, obviously), some fiery, watery or earthy. Commune with them as fellow elemental beings existing like you, cells within the body of the Earth

 
You are a cell in the body of life, communing & interacting with the other cells, all expressions of the one body.
 
Related articles:
Aspects of environmental meditation
Born from Life, not into it
Integrating reality & symbolic reality


© Toby Ouvry 2024, 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

Follow Toby on: LinkedIn, YouTube, Instagram

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Awareness and insight Inner vision Integral Meditation Meditation and Art meditation and creativity Meditation techniques Presence and being present spiritual intelligence Zen Meditation

Effortless wholeness – The ocean & it’s wave; not one, not two

“Experience yourself as a wave on the ocean, emerging from and subsiding back into the sea, separate from but at the same time one with the ocean, not one, not two”

Dear Toby, 

This week’s article focuses on a technique to deepen the simple feeling of awareness, making it into a communion between yourself as an individual, and yourself as the One or Universal Self. If you like it, you might like to come along too this week’s Wednesday class, where it will be the subject of the  session!

And head’s up for this Saturday 27th July, 5-6pm – Mantra yoga meditation class: Healing meditation with the Medicine Buddha. If you are interested in meditation & healing, you will enjoy this class.

In the spirit of not one, not two,

Toby

 


Effortless wholeness – The ocean & it’s wave; not one, not two
 
In my previous article, Mindfulness – Liberation through pre-psychology I outlined five ways in which simply sitting in a state of mindful presence starts to activate a feeling of wholeness or completeness. Sitting presently in this way we start to feel:
 

  1. Full, not empty
  2. Empty, not full 
  3. Enough, not not -enough 
  4. Strong, not weak 
  5. Free, not limited

 
To our ‘doing’ mind this can seem a little bit too good to be true, there must be something that we have to do or achieve in order to a state of deep meditation and get all these benefits? Here is a short story from Anthony De Mello’s One minute wisdom entitled ‘Identity’ that is designed to further undermine our addiction to striving:
 
IDENTITY
“How does one seek union with God?”
“The harder you seek, the more distance you create between Him and you.”
“So, what does one do about the distance?”
“Understand that it isn’t there.”
“Does that mean that God and I are one?”
“Not one. Not two.”
“How is that possible?”
“The sun and its light, the ocean and the wave, the singer and his song—not one. Not
two.”
 
The useful thing about this story is it helps us to see that we can be at the same time one with the universe, and at the same time different, individual and separate. It is not one, not two, not neither, not both & something beyond neither and both.
 
The story gives the image of the sun and its light, the ocean and the wave, and the singer and his/her song. To explore this, first cultivate basic mindful presence; not lost in thought, not falling asleep, present to the moment, and aware of yourself being present. Then take one of the following as your object of meditation:

  • Imagine yourself as an individual lightray, separate from but at the same time one with the sun. Not one, not two
  • Or as a wave on the ocean, emerging from and subsiding back into the sea, separate from but at the same time one with the ocean. Not one, not two
  • Or as a singer singing a song (perhaps when you actually sang a song), separate from, but at the same time merged with the sound and the song itself. Not one, not two

 
Using one of these images, explore relaxing as effortlessly as you can into the feeling of being not one with the universe, or separate from it, but paradoxically both at the same time. Intellectually it sounds a bit bamboozling, but experientially and using the image, you will find that the experience comes naturally, and without needing to try too hard. It is a nice way to enhance and deepen the simple feeling of awareness and mindful presence, making it into a communion between yourself as an individual, and yourself as the One or Universal Self!
 
Related reading: Mindfulness – Liberation through pre-psychology
Your thoughts as light rays, your mind as the sun
 

​© Toby Ouvry 2024, 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


In case you missed it in last week’s newsletter: The remembrance, positivity & mindful questioning training page

This first training page for the Engaged mindfulness book & project focuses on three practices, or mindful positions:

  1. Practical learning from life – Asking & learning from mindful questions
  2. Meditation – orienting around the positive
  3. Mindfulness – improving your conscious remembrance of what you are doing

Reference in the Engaged mindfulness book: Page 4-6, An Introduction to the Art of Mindfulness (Download free PDF, or order hardcopy here)


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Integral Meditation Asia

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