Tag: breathing meditation

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A Mind of Ease Energy Meditation Meditation techniques mind body connection Mindful Breathing Mindful Resilience Mindfulness Presence and being present Zen Meditation

On patience, productivity & the breathing

“Using your breathing to facilitate patience does not mean that you won’t have any stress, but it means that your stress will side on eu-stress, or productive stress, rather than negative or debilitating stress”

Dear Integral Meditators, 

The article below is a personal reflection on my current situation. It outlines a way of using your breathing to be patient and calm, and using the patience to then be productive. If you get these fundamentals right, it can be life changing!

Quick heads up for the weekly classes which will be re-starting next week with The Wisdom of Awakening Series: Meditations for developing wisdom around inner-growth, happiness & fulfillment starts on Aug 15th/16th. 

In the spirit of patient creativity, 

Toby 

On patience, productivity & the breathing
 
This article outlines a way of using your breathing to be patient and calm, and using the patience to then be productive. If you get these fundamentals right, it can be life changing!
I’ve been on holiday with my toddler for the last 10 days or so without my wife. As a solo parent with a toddler, it can actually be quite stressful and frustrating being on holiday. The routine of the child is interrupted, familiar surroundings are interrupted and so getting anything constructive done beyond the bare minimum is quite tricky. Each day I have had a certain amount of work to do, and only a small, non-fixed window of time to do it in. So, this means that I must take it when I can!
In order to do that however, I need to arrive at my work window un-strained and reasonably calm, otherwise I’ll just use quite a bit of my ‘work’ time de-stressing and getting in the mood to work, rather than actually working.
The way I’ve been doing this on this holiday has been simply regulating my breathing in an informal way as I’m going about the day and parenting duties. As one of my favourite coaches Scott Sonnon says:
 
“Nearly half of all stress-regulation, attentional stamina, and calmness are accomplished merely by paying attention to what breathing sensations feel like”
 
With this principle I mind, I’ve been simply being mindful of my breathing, focusing on good ‘breathing form’ and letting that process modulate my mental, emotional, and physical stress, so that when I arrive at my work window, or find an opportunity to really relax and enjoy the holiday, my body-mind is in a state to really take advantage of the opportunity!
 
Below are seven basic aspects of Qi Gong breathing as I teach in my Qi gong classes. To begin with you will have to practice each aspect separately, in order to get a feel for it, but after a while you will find that you can combine all the features into a smooth cycle of breathing without having to exert effort. Using these pointers, you can be checking in on your breathing and using good breathing form to help regulate your stress as you go through your day.
This does not mean that you won’t have any stress, but it means that your stress will side on eu-stress, or productive stress, rather than negative or debilitating stress.

1.  Breathe in through the nose and out through the mouth*. The tip of the tongue should be placed on the palette behind the top front teeth.
*Specifically when practicing formal Qi Gong exercises – In daily life breathing in and out through the nose is generally recommended if possible.

2.  Breathe into the belly. This means, as you breathe in, you are directing air down into the bottom of the lungs, so that you can feel your diaphragm expanding downward, and exerting a gentle pressure on the abdominal organs.

3. Breathe in to about 60-70% of your lung capacity, not to shallow, not too deep. Do not breathe in more deeply than is comfortable and relaxing.

4. When inhaling, as well as directing the air down into the bottom of the lungs, try also to utilize the sides, the front and the back of your lower-mid lungs. This means that as you inhale you can feel the front, back and sides of your lower and mid ribcage gently expanding. Then as you exhale you will feel your ribcage contracting accordingly.

5. As you inhale, gently (no more than 40% strength) contract the muscles in the perineum, so that you can feel your pelvic floor rising and becoming firm. As you do this you will feel a gentle squeeze or pressure being exerted upon the abdominal organs as the diaphragm pushes down on them from above, and the pelvic floor rises from below. You don’t need to do this all the time during the day, but regular ‘sets of 3-6’ are really helpful.

6. Make your breathing regular and balanced. Below is one Qi gong method, it is an example, not the only option you might choose!
Make quality of the breathing should be smooth, gentle and continuous, without a gap or break between the inhalation and the exhalation. This is called circular, or wave breathing. In the same way that as soon as a wave has broken upon the shore it begins to ebb and be absorbed back into the ocean, as soon as we have reached the peak of our inhalation, we should begin our exhalation. Likewise, at the end of the exhalation, we should begin the inhalation immediately and smoothly with no break between.
 
7. Combine your breathing with your movement. For example, if you are walking, co-ordinate your inhaling and exhaling with your stepping. There is a lot of possible depth and variation in this subject, but it can be done in simple ways right away.

Related articles: Four functional breathing techniques

© Toby Ouvry 2023, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Integral Meditation Asia

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Energy Meditation Meditation techniques mind body connection Mindful Breathing

Basic Deep breathing – How to & the benefits

Dear Integral Meditators,

Back in the early 1990’s I took up Taoist deep breathing in response to a crisis of health and energy that I was having in my final year of University. I found it of tremendous benefit in navigating my way out of that crisis without taking a break from my finals, or needing to take time out after graduating. I’ve been using it for both support and enjoyment ever since. The article below explains the benefits and how to get started.

In the spirit of  health,

Toby

Basic Deep breathing – How to & the benefits

The benefits
Basic deep breathing is a fundamental health and meditation practice, that provides many benefits, here is a little list just to get your appetite for the practice:
According to ancient Taoist view, the vital force provided by air through breathing is even more important to health and longevity than that provided by food and water through digestion. As most spiritual practitioners and meditators are aware, our breathing also links the activity of our consciousness with our body. Deep breathing is a way to:

  • Stimulate and regulate your glands
  • Improve metabolism and sleep
  • Improve the condition of your heart and respiratory system
  • Promote vitality and open energy channels within your etheric body
  • From the mental and emotional levels, mastering one’s breathing promotes deeper relaxation, de-stresses ones over stimulated nervous system and gives much more increased mental clarity.
  • From the spiritual perspective, mastering one’s breathing provides a basis for developing deep concentration and a nurturing connection to one’s soul

The basic technique
Here are some basic pointers for good quality, basic deeper breathing. It may look a little complex when you first read it, but once you have tried it a few times you’ll see its quite easy.

  • Sitting or standing in an upright position, breathe in through the nose, out through the mouth, or in thru the nose out through the nose
  • Aim to breathe 5-10% deeper and longer, or 65-70% of your lung capacity
  • Make the length or inhalation and exhalation either roughly equal, or slightly longer on the exhalation
  • Start your inhalation by sending the air down to the bottom of your lungs, filling them from the bottom up. Notice movement of the belly when you do this.
  • Once you have a sense of the start, then focus on expanding the mid-lung/ribcage in the middle part of the inhalation, and notice the slight rising of the collar bone as you fill the clavicles, or top part of the lungs
  • Make the pace of the inhale and exhale smoothly and even
  • Option to contract the pelvic floor gently to about 30% of muscle strength during the inhalation, and at the top of the inbreath. Relax pelvic floor as you exhale.
  • Option to pause briefly at the top of the inbreath, and/or bottom of outbreath. Do not pause so long as you find yourself out of breath!
  • If you want to emphasize oxygenating the body and building energy, do the breathing a little more strongly. If you want to emphasize the breathing to calm your mind and move toward a meditative state, do it in a quieter, gentler manner.
  • You can start with short periods of time, such as 3 minutes a day, and build up to longer, though longer does not need to be more than 10mins at a time
  • You can breathe in ‘sets’ of say six breaths at a time, with short pauses in-between to relax and get a sense of the enjoyable effects of the practice.

Wishing you well in your breathing!

Article & content © Toby Ouvry 2021, 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   

Saturday October 16th & 23rd – Breathwork Masterclass & Mini-Retreat– Improve physical immunity, wellbeing and inner peace though deep breathing

In a sentence: Learn unique Taoist breathing techniques to improve your immune system, energy level, psychological wellness and improve your meditation.

Overview: According to the ancient Chinese view, the vital force provided by air through breathing is even more important to health and longevity than that provided by food and water through digestion. The way in which we breathe is also a direct reflection of the levels of stress that we are feeling; when we feel calm our breathing becomes deep and regular, when we feel stress our breathing becomes shallower and quicker…read full details

Starts Monday October 25th – The Men’s Group – 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. 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…read full details

Tues & Weds 26&27th October – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Samhain (Aka All hallows eve, or Halloween) is the time in the northern hemisphere when we enter the darker months of the year & winter. Traditionally it is said to be the time when the veil between the world of the living and the inner world of our ancestors is said to be thinnest. Consequently, it is an ideal time for us to commune with our ancestors in meditation…read full details

Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?
Read full details…

All upcoming classes and workshops at IMA:

Ongoing – Weekly Tuesday, Wednesday 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)

Begins Tues 14/Weds 15th September – Integral Polarity Meditation – Exploring Earth, Lunar & ‘Vertical’ Polarities

Saturday October 23rd, 10am-4pm – Breathwork Masterclass & Mini-Retreat– Improve physical immunity, wellbeing and inner peace though deep breathing

Starts Monday October 25th – The Men’s Group – The path of conscious manhood

Tues & Weds 26&27th October – Samhain Meditation (Live & Online) – Acknowledging the gifts and wounds of our ancestors

Integral Meditation Asia

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

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Concentration Integral Meditation Life-fullness meditation and creativity Meditation techniques mind body connection Mindful Breathing Mindfulness Qi gong

Meditating like a baby – Six breathing meditations

“Consciously make your breathing as soft, even and harmonious as you can, and your mind will settle more quickly in meditation”

Dear Integral Meditators,

Everyone knows that breathing is an important part of meditation, and there are many ways to do it. The article below explores six different techniques you can try, as well as how to meditate for longer time periods.

In the spirit of the next breath,

Toby

Meditating like a baby – Six breathing meditations

Breathing meditation is something that, if you do it well can provide you with a wealth of benefits. In particular, if you use it for your longer meditations it can help you connect relatively easily to states of body, heart and mind that are both blissful and insightful. Here are six types of breathing meditation that you can use and enjoy:

Natural breathing – Give your body permission to breathe in the way that it needs to breathe in order to move towards balance and harmony. Then just keep your attention on the breathing as your body intelligence does what it needs to do to re-balance by using different breathing patterns.
Belly breathing – Breathe slightly deeper than you would usually, and send the air down into the bottom of your lungs as you begin your inhalation. If you do this you will notice your belly moving outward 2-3cms as you inhale, and back to resting position as you exhale. Focus on this belly movement as you breathe.
Incremental breathing – Place 2-3 short pauses in your inhalation in order to energize your body mind, then breathe out evenly and smoothly. To relax more deeply reverse this; as you exhale insert 2-3 short pauses, whilst inhaling smoothly and evenly.
Beautiful breathing – When are in deep meditation, your breathing naturally becomes soft, smooth, even and ‘beautiful’. Counter-intuitively, you can move more rapidly toward a deep meditation state by mimicking the pattern of the ‘beautiful breathing’; Consciously make your breathing as soft, even and harmonious as you can, and your mind will settle more quickly in meditation.
Breathing for releasing – As you breathe in acknowledge and feel the stress, tension in your body-mind. As you breathe our practice releasing it. This can accelerate your ability to move from a state of tension to a state of conscious, alert relaxation.
Breathing for particular flow states – Select a quality or state that you want to cultivate, for example love, playfulness or confidence. Having generated the quality, as you inhale open your body to the experience, as you breathe our relax into it. Use the rhythm of the breathing to set up a focused ‘flow state’ with that quality or state.

Pacing yourself like a baby – How to meditate for more than 20minutes without getting tired.
You can use any of the above breathing meditations to do longer meditation sessions. The key with longer meditation sessions is not to try to hard at the beginning, and find yourself mentally exhausted after only 15-20mins. I have a three-week-old baby right now. She feeds for about half an hour. During that time she will ‘suck, suck, suck’ for a while, then she will rest. When ready to start sucking again off she goes. The whole session is sucking with regular rest periods. Similarly, if you are meditating for 20mins or more, when you feel yourself getting tired, just relax your concentration for a few moments, rest, and then when ready continue. When you resume, you can pick up the momentum that you already have built in the meditation, so you aren’t ‘starting from the beginning’. This is a skillful way of meditating effectively and enjoyably for longer periods. Go deep without burning out!

Article © Toby Ouvry 2020, please do not reproduce without permission. Contact info@tobyouvry.com

 

Saturday 27th June, 2.30-5.30pm – Breathing meditation livestream masterclass

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

 

Life-fullness – The Integral Life-Coaching Program with Toby

Are you looking a coach who can help you to:

  • Meet the challenges, stress and changes that you face in a more effective and mindful way
  • Become happier within yourself, in your relationships and at work
  • Be actively accountable for finding a sense of balance/well-being in your life and fulfilling your personal potential?
  • Guide you to find and operate from a deeper sense of meaning, motivation and connectivity in your life?

Read full details…

 


Sunday June 21st & 28th, 5-5.50pm – Online Qi gong workout class

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

Sunday 5th July, 6-7pm – Online 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

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

 

Coming in July: High performance bootcamp – Using mindfulness to operate at your peak without burning out

Are you a high-potential individual who often feels overworked, stressed, sleep-deprived, or mentally and physically exhausted?  Yet, you are expected to be on your A-game everyday, make clear decisions, problem solve, and be fully focused and present for your employer and teams? Do you wonder if performance in your career and your well-being are a zero-sum game, and see your well-being fall to the sidelines under the ever increasing work commitments.

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’s at 12.30-1.20 – Ongoing Tuesday Lunchtime meditation class @Space2B

Ongoing Sundays 6-6.50pm –  Qi gong energy body activation meditation (Livestream)

Saturday 20th June 10.30am-12noon – ONLINE Get your meditation practice started now – The shortest & most time effective meditation course ever

Saturday 27th June, 2.30-5.30pm – Breathing meditation livestream masterclass

Sunday June 21st, 28th – Qi gong workout class

Sunday 5th July, 6-7pm – Online Monthly Full Moon Meditation & Manifestation Session

Coming in July – High performance bootcamp: Using mindfulness to operate at your peak without burning out

Integral Meditation Asia

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

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Free Form Breathing – Allowing your body intelligence to decide

Dear  Integral Meditators,

This weeks article is a short, simple and profound breathing meditation technique for getting in touch with your body’s natural intelligence and wisdom. I do it a lot, and when I teach it people give very good feedback on the immediate effects they notice!
Reminder of the next two classes, this Tuesday and Wednesday’s Chinese New year meditation, and the Aquarius meditation on developing your self-knowledge on the 12/13th February.

In the spirit of our body-wisdom,

Toby

Free Form Breathing – Allowing your body intelligence to decide

One very simple technique that can be used both as a meditation in itself, or in order to prepare for other meditation practices is as follows:
Simply ask your body how it wants to breathe in order to find its point of balance, relaxation and calm. Then simply allow your bodies consciousness to guide the pace, depth and manner of your breathing for a few minutes.

In this exercise rather than imposing a technique or form upon your breathing and body, you allow your body consciousness to guide you in the breathing pattern IT needs to do most in order to find centered-ness, relaxation and calm. It may decide that it needs to breathe in short bursts with an emphasis on the outbreath, it may guide you toward long, evenly spaced breathing or whatever (you may be a little surprised!). The point is that you are allowing your body consciousness to do it, rather than dictating to our body what the rhythm should be.
Once you have done this for a while you’ll find that your mind and body are calmer and more centered, and you can go onto engage in whatever activity you then wish with a greater sense of poise and presence of mind.

© 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 

Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

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

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

January 29/30th, 7.30-8.30pm – Lunar new year meditation 2019: Being benevolent and big-hearted in the year of the Pig

Saturday mornings 9-10.15am, 16th & 23rd February  – Qi Gong workout and meditation class

Saturdays February 9th & 23rd, 4-5.30pm , 4-5.30pm – Mindfulness group coaching sessions with Toby

Tues & Weds February 12/13th – Monthly astrological meditation – Aquarius: Developing your inner knowing and self-knowledge

Saturday 9th February, 9.30am-12.30pm  – Going from overwhelmed to overwell meditation workshop

Saturday 23rd February 11-12.30pm – Get your meditation practice started now- The shortest and most time effective meditation workshop ever

MARCH

Saturday 16th March, 9.30am-12.30pm – Meditation for self healing and creating high levels of energy

Integral Meditation Asia

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Integral Meditation Meditation techniques mind body connection Mindful Breathing Qi gong

Incremental Breathing – Relaxing and energizing at will

Dear  Integral Meditators,

How can you use your breathing consciously to both energize and relax yourself at will? The article below offers a simple, easy to practice technique.
For those in Singapore, a reminder that the weekly evening meditation classes start again this week, full details here. This Saturday we also have a new  Qi gong meditation workout and meditation, as well as the monthly meditation for beginners workshop.

In the breathing and feeling alive,

Toby

Incremental Breathing – Relaxing and energizing at will

Incremental breathing is a way of using the breath to both energize and or relax our mind and body. Taking a few of these breaths at regular times during our day can really make a difference to the quality of our life, as well as making us more aware and empowered regarding how we can influence the energies of our mind, body and nervous system for the better using such an easy technique. Incremental breathing can be practiced on the inhalation when we want to energize our body, and on the exhalation when we want to calm and relax our body.
Practicing either of these two forms of breathing will be enhanced if we first bring our torso’s center of gravity down low into the belly and breathe with the whole lung. I explain these two points fully in my article on Belly breathing.

Incremental breathing on the inhalation.
As you breathe in, divide your inhalation into three even lengths or ‘sips’ as follows:
Breathe into about 25% lung capacity, pause*, breathe in to about 50% of lung capacity, pause, breathe into about 75% of lung capacity, pause. By this time your lungs are comfortably full. Then, breathe a long, slow exhalation. Repeat 3-9 times.
(*the pause here should be short, a half second or one second max).
Once you have become used to the above technique, as you are inhaling incrementally, feel all the cells of your body becoming more and more energized as you inhale, so by the time you reach the top of your inbreath, your whole body feels full of Qi /energy).

Incremental breathing on the exhalation.
First take a long, measured inbreath to about 75% of your lung capacity, so that your lungs are comfortably full. Then, as you breathe out, divide your exhalation into three even lengths:
Breathe out to about 50% of lung capacity, pause, breathe out to about 25% of lung capacity, pause, empty remaining air from lungs, pause. Repeat 3-9 times.
Once you have become used to the basic process of incremental breathing on the outbreath, as you breathe out incrementally, feel your whole body becoming progressively more and more relaxed.

Once you have practised them individually, you can combine these two techniques together, so that you are breathing in incrementally to energize your body and mind, and then breathing out incrementally to relax your body and mind. The result is a very pleasant combined experience of energy and relaxation that we can take into and use in our life.

For the insomniacs among you, this type of breathing, particularly breathing incrementally on the exhalation can be good to combine with the ”Hands on the belly to relax the brain”technique in the article I published in July. Enjoy your breathing!

​© Toby Ouvry 2018, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website www.tobyouvry.com

Upcoming Courses at Integral Meditation AsiaOngoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

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

Begins 14/15th September – Effortless effort – Insight meditation for self-healing and transformation – a five week course

Monday 6.15-7.15 & Wednesday 12.15-1.15 – Integral Meditation classes at Space2B on Stanley Street

Saturday 11th August, 9-10.15am – Qi Gong workout and meditation class

Saturday 11th August, 11am-12.30pm – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Saturday 18th August, 9.30-1pm – Meditations for Developing the Language of Your Shadow Self Workshop

Integral Meditation Asia

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The Story of Your Breathing

Often times when we are taught to meditate on the breathing it is primarily as an exercise in concentration, and/or where we alter our breathing in some way in order to achieve a certain effect, such as relaxation.
The technique I explain below is a free form method of working with the breathing that invites self-discovery, greater awareness and the inner strength that comes from this.

I’ve been taking a holiday for the last week or so now, and the main way that I have been enjoying my own awareness of breathing is observing how my pattern of breathing is intimately connected to the story of my life

  • When I reflect on the current happiness and joy in my life, I can feel and sense that joy and happiness subtly altering and communicating itself in the way my body breathes
  • The sadness and stress that I feel is similarly reflected in my body’s breathing as my mind ponders

In both a literally real and a poetic sense it seems as if the pattern of my breathing is telling the story of my life whenever I tune into it; my experiences, my age, my history, everything I am as well as all that I might become in the future seems to be held in the energy and pattern of each each breath.

So, amidst the relative busyness that I find myself in at this time whilst on holiday I’ve taken to finding a bit of time just to sit down with my back resting against a tree, closing my eyes, focusing on my breathing and listening to the story that it is telling me.
Some of the things that it tells me I know, some things are new, all of it helps me to feel more fully alive to the process of my life as it is now, the struggles, the joys, the unknowns. As I focus on the story of my breathing and its vulnerability I feel a new and deeper strength growing in me.

© Toby Ouvry 2013, 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