Integral Awareness Meditation and Psychology Meditation techniques Mindfulness Uncategorized

Three Levels of Inner Resilience

Dear Integral Meditators,

What are the primary qualities that you rely upon for your own inner resilience? The article I have written below outlines three important areas for developing our inner resilience in an integrated way, using mindfulness.

In the spirit of resilience,


Three Levels of Inner Resilience

Imagine your consciousness is like an ocean.
Imagine the challenges that come at you in life are like the waves, wind and rain on that ocean.
Imagine your mind is like a well built boat. To have a resilient mind is to have structures and habits of thought and emotion in your mind that are able to withstand the outer challenges of your life such as setbacks, and the inner challenges of your life such as periodic low self-belief or perhaps depression. It is the structure of the boat that provides the resilience.
Imagine your body and body awareness is like the sailor on the boat. In order to stay balanced s/he has to keep his centre of gravity low, his body responsive and flexible so that she can ride the waves without getting tipped overboard. This is like the resilience of flow; the ability to keep the energy in your body flexible and flowing in response to the ‘hits’ that you take each day. You are able to recover from setbacks quickly because difficult energy flows through you, it is not held as tension or rigidity within the body; nothing gets stuck.
Imagine that you can also dive beneath the waves to a depth where the turbulence of the surface no longer disturbs you. By diving and immersing yourself deeply in the ocean you are able to find relief and regeneration from the relentless weather, to find a space of peace and deep calm. This type of resilience through immersion is developing the capacity to dive beyond the world of thoughts and feelings to a deeper level of your awareness where a sense of relaxation and regeneration can always be found no matter how tough your life gets.

The resilience of flow then is about mindfully learning to let tension and stress flow through your body so that it does not build up or stay and you recover from it quickly.
The resilience of structure is the structures you build in your mind to deal with setbacks and emotional challenges in a robust, strong and flexible manner.
The resilience of immersion is the skill of learning to dive deeply into your consciousness periodically to a place beyond thought where you can find renewal and regeneration.

If you put these three together you have a truly resilient mindfulness!

If you would like to take the practices indicated in this article into your daily life, simply dwell for a few minutes each day on the image of yourself as a sailor in the sea of life, in your sturdy, well structured boat, keeping your body flexible and flowing, and periodically diving deep into the ocean beneath you to a place of deep calm.

© Toby Ouvry 2014, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website 

© Toby Ouvry 2014, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website 

Awareness and insight Insight Meditation Integral Awareness Integral Meditation Meditating on the Self Meditation and Psychology Meditation techniques Mindful Resilience Mindful Self-Leadership Mindfulness Motivation and scope Presence and being present

Mindfully Deepening Your Inner Resources

Dear Integral Meditators,
When you think about deepening your inner strength and resources perhaps you think about developing a new set of skills or reading about a new practice. Using mindfulness you can deepen your inner strength and resilience simply by being more fully conscious of what you already know. This weeks article looks at how you can go about doing this.

The program of talks and workshops for August is out, just click on the links below for full details!

Finally, Integral Meditation Asia is having a special August four day sale (3rd to end 7th August) with a 40% price reduction on all its current online meditation and mindfulness courses. just click on the link to have a look at the list available.

Yours in the spirit of inner strength,


Upcoming Courses at Integral Meditation Asia:


Sunday 10th of August 4-5pm – Free Mindful Parenting preview talk at Basic Essence, to register your place please reply to this email.

Sunday August 17th, 9.30am-12.30pm –Mindful Parenting – Practical Techniques for Bringing Awareness, Appreciation and Enjoyment to the Experience of Parenting – A three hour workshop
Sunday August 31st, 9.30am-12.30pm – The Call of the Wild – Meditations for Deepening your Inner Connection to the Animal Kingdom and the Greenworld

Through to end August: Special offer on 1:1 Coaching at Integral Meditation Asia


Mindfully Deepening Your Inner Resources

Finding a deeper level of inner resources and resilience to your challenges need not be about learning more. As often as not it is about being mindful enough to apply what you already know in a practical way. Sometimes when we are experiencing difficulties or performing sub-par in a situation it is because we are not applying what we already know in an effective way.

A simple example
Let’s say I feel uncomfortable about communicating to my business partner about something that I think he did wrong and that is hurting our business. If I am present to my own past experience, and to what I have read about effective communication I will already know that the best way to tackle the situation is to honestly and politely bring up the subject directly and talk about it explicitly.
However, because I am a distracted by other things and because the emotions within me are uncomfortable I instinctively avoid bringing up the conversation directly. The result of this is that I feel an increasing sense of frustration and resentment toward my partner, and the problem persists on an outer level.
If I bring my full awareness to what I already know, then the plan of action is actually clear; I need to have a direct talk with him. However, consciously or unconsciously I am avoiding the issue, which in turn is making me reduce the level of conscious awareness that I am bringing to the situation. As a result I act against my best knowledge and find myself frustrated and confused.

Reasons why we don’t bring enough awareness to our challenges

Here the issue is not that we do not know what to do, rather it is that we don’t bring enough conscious intelligence to the situation to know what we know and do what we need to do. There are a lot of reasons why we resist bringing our full conscious awareness to situations where we really need it, but here are three:
We are lazy – Simply, we can’t be bothered, so rather than address the issue properly we hope that by ignoring it or pretending it is not there then it will somehow go away. Inevitably this means we expend more effort dealing with the issue because we are dealing with it in the wrong way, so laziness is very often a prescription for more work in the long term.
We are afraid of consequences – To take the example above, let’s say I am afraid of invoking my business partner’s disapproval or anger. Because of this I avoid the confrontation by telling myself it is not necessary, or I pretend it is not really a problem. Because I am afraid of a consequence I deny what I already know and doing really needs to be done.
Being focused on the wrong thing – Another reason we deny our self access to what we know is that we are focused on the wrong thing. Again to use the example of me and my business partner, if I am focused on “who is right and who is wrong in the situation” rather than “what needs to be done to fix our business glitch”, then the issue is not that I am not bringing awareness to what is going on, it is just that I am focusing that awareness on the wrong aspect of what is going on.

An exercise for mindfully deepening your inner resources

Three questions to stay with during the day:

  • What challenges in my inner or outer life need to be solved immanently or urgently?
  • If I bring my full awareness to the issue, what do I already know about how to resolve the situation?
  • Knowing what I already know deep down, what do I really need to do?

© Toby Ouvry 2014, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website