Tag: mindfulness

A Mind of Ease Inner vision Insight Meditation Integral Meditation Integrating Ego, Soul and Spirit Meditation and Psychology Meditation techniques Presence and being present Primal Spirituality spiritual intelligence Uncategorized

Indestructible safety (On Therapeutic & Tantric mindfulness)

Post author By Toby
Post date May 19, 2025

“Tantric practices such as recognizing your indestructible-safety are all about making educated leaps of perception!”

Dear Integral Meditators,

This week’s article takes vulnerability, safety & invulnerability as the subject. If you enjoy it, it will be the subject of this week’s Tuesday, Wednesday & Saturday class. You would be welcome to join, either live-in-person, or online!

If you enjoy the therapeutic side of the article, then do check out my therapeutic mindfulness coaching, and also the Meditation & Mindfulness for working with your Child-self on the 21st (workshop), & 23/24 (sessions) June. On early bird up until 7^th June 10% off!

In the spirit of the indestructibilty,

Toby

Indestructible safety (On Therapeutic & Tantric mindfulness)

Therapeutic mindfulness

The purpose of therapeutic mindfulness is to create a safe space for us to explore the way that our difficult past experiences impinge upon our present experience. It enables us to work trough them in a way that we increasingly experience the present moment free from the baggage of the past. In a previous article I outline six mindful positions that are useful in this regard:

Grounding in the senses
Recognizing safety
Warmth & compassion
Appreciation
Curiosity & courage
A sense of being supported

In this article I want to use safety as an example of how to combine therapeutic mindfulness and Tantric mindfulness. Therapeutically, recognizing and resting in safety involves acknowledging your vulnerable or fearful self, and then:

Recognizing that in this moment you are physically safe, there are no immanent threats to your wellbeing. Letting your body, mind, and heart rest in this space of safety, using it to feel secure and relaxed as you navigate the day
Creating a psychologically safe space – Consciously abstaining from attacking or negative thoughts/emotions toward yourself, so that your inner space with yourself is one that feels increasingly safe, reliable, and consistent.

Tantric mindfulness

In contrast to therapeutic mindfulness, Tantric mindfulness is about recognizing and experiencing your ‘always already’ awakened, ‘perfected’ nature in the present moment. If it can be combined with therapeutic mindfulness, then they create a wonderful and powerful team. So how can this be applied to safety? The instructions below are short and may seem quite radical, but, well, that’s Tantric practice, it is all about making ‘educated leaps of perception!’
If you relax into the stillness of your consciousness-itself in the present moment, then you will become aware of a dimension of self that is formless and timeless, Eternal, and Free. Recognizing and resting in that formless-timeless self, recognize that it is indestructible;

Because it was not born, it does not die
Because it is formless and timeless, it cannot be destroyed by anything
Even if the outer circumstances in your life are limiting and oppressive, this part of you is completely and radically FREE from this limitation, free from the oppression of fear, free from anxiety around uncertainty

So, you practice recognizing your formless timeless nature, recognize its nature as being indestructible safety, and identify YOU as THAT.

Three positions to explore combining therapeutic & Tantric mindfulness

So, to put these together, practice cycling through:

Breathing and relaxing into physical safety, dialling down your nervous systems’ emergency triggering
Creating a psychologically safe space for yourself to rest and regenerate yourself within
Based on the above two, practice recognizing your formless-timeless indestructible self, and rest in the experience of indestructible safety, both in meditation, and as much as possible in your daily life

This practice invites you to combine the acknowledgement of both your vulnerability, and need for safety at the same time as recognizing your indestructability. Initially this looks like a paradox, but put into practice it quickly becomes working with a complementary polarity.

Enjoy your indestructibility!

Related reading: Toby’s therapeutic mindfulness anthology
Therapeutic mindfulness coaching
Combining your witnessing with Tantric meditation

© 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 Tuesday & Wednesday’s weekly, 7.30-8.30pm – Embodied Transformation – An integrative introduction to Tantric meditation

Ongoing on Saturdays weekly, 5.30-6.15pm – Embodied Transformation – Saturday Tantric deep-dive meditation sessions

Saturday 24th May, 10.30am-12noon – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Level 1 – Friday 30^th May, 8am-4pm, Level 2 – Friday 13^th June, 8am-4pm – Freedom & Fullness – A practical introduction to Non-Dual Meditation Practice Retreat & Course

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

Meditation & Mindfulness for working with your Child-self – Workshop: Saturday 21^st June, 2-5pm SG time, &
session series: Session 1 – Monday 23^rd June, 7.30-9am (7.30-9pm Eastern time US), Session 2 – Tuesday 24^th June, 7.30-9am (7.30-9pm Eastern time US)

Follow Toby on: LinkedIn, YouTube, Instagram

Integral Meditation Asia

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

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind, tantra, tantric midfullness, therapeutic mindfulness, therapy

A Mind of Ease Energy Meditation Insight Meditation Integrating Ego, Soul and Spirit Life-fullness Meditating on the Self Meditation and Psychology Meditation techniques mind body connection Mindful Resilience Presence and being present

Re-awakening the Bliss of your childhood

Post author By Toby
Post date May 6, 2025

“Reconnecting to your bliss can have a profound effect on everything else; pain is less wearing, emotional dissonance is easier to harmonize, disappointments & life’s curve-balls are easier to work with”

Dear Integral Meditators,

This week’s article takes bliss and childhood as the subject. If you enjoy it, it will be the subject of this weeks Tuesday, Wednesday & Saturday class. You would be welcome to join, either live-in-person, or online!

Quick reminder of the The Call of the Wild: Shamanic Meditations for connecting to animal guides in the inner world Masterclass & Mini-retreat over the weekend!

In the spirit of thoughtful bliss,

Toby

Re-awakening the Bliss of your childhood

When connecting to the bliss of being alive came naturally

When I was a young boy, I used to ‘twiddle’ my hair. This meant taking a lock of my hair between my index & middle fingers and rubbing it gently between the two. This very quicky sent me into a relaxed, semi-trance state that felt very naturally blissful. This bliss was a physical feeling in my body, not an abstract idea. When it happened, the front of my tongue would rise to the top, front of the roof of my mouth, where I would feel it ‘suck’ rhythmically, like a baby sucking on a bottle, or a breast. Twiddling my hair could go on for long periods, like in the back of a car whilst on a weekend journey. My parents literally called me ‘Toby twirl’ because of this habit, which lasted actively until my early teens.
After my early teens, I forgot about twiddling my hair for several years. But when I started practicing Qi gong, and meditating, I noticed that that familiar ‘sucking’ of my tongue on the roof of my mouth returned, along with the feeling of bliss in my body at certain times. This was something of a discovery, because once I had connected to the experience of childhood bliss, I found I could very easily go into a state of meditation by recalling the experience of twiddling my hair, and activating the feeling of blissful aliveness in my body. The bliss was/is really useful, because it makes it easy for the body-mind to relax, and to stop thinking about stuff. If you can access a state of bliss, since it is so much more pleasant to feel blissful than worried, it easy to choose feeling blissful over compulsive stress, at least for some of your day!

So, then I have a question for you; do you have any memories of childhood bliss, like the ‘hair-twiddling one’ that I mention above? Perhaps it was in your childhood, but it might have been later, in your teens, or a passage of your adult years. If you can find such a memory and remember it, then that can then act as the basis of your own re-awakening to bliss in the here and now.

Re-connecting to that cellular memory now

When you recall your experience of childhood (or other) bliss, what will happen is that you will activate your body’s cellular memory of it. This means you activate the feeling of the blissful memory in the body, and so actually start to experience a little bit of the bliss in the present moment. If you dwell upon that feeling now, you can grow it back to the power of it’s original state, thus bringing back the regenerative energy of bliss into your life. Just a few minutes a day of reconnecting to your bliss can have a profound effect on everything else; pain becomes less wearing, emotional dissonance is easier to harmonize, disappointments and life’s curve-balls are easier to accept and work with.

The bliss-work is nice to explore as a practice by itself, but there are also two further ways in which you can enhance the building of your bliss are:

Combining it with core cellular breathing
You can combine it with the meditation on Making yourself bigger

© 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

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

Starts Saturday, 10^th 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

Saturday 24th May, 10.30am-12noon – Get Your Meditation Practice Started Now – The Shortest and Most Time Effective Meditation Workshop Ever

Level 1 – Friday 30^th May, 8am-4pm, Level 2 – Friday 13^th June, 8am-4pm – Freedom & Fullness – A practical introduction to Non-Dual Meditation Practice Retreat & Course

Tags bliss, childhood, inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind

A Mind of Ease creative imagery Energy Meditation Inner vision Integral Meditation Life-fullness meditation and creativity Meditation techniques Presence and being present Primal Spirituality spiritual intelligence

Creating your inner-world meditation retreat

Post author By Toby
Post date April 28, 2025

“Meditation can be thought of as a way of building communion with your inner world, & the resources that are available to you there”

Dear Integral Meditators,

The article below describes meditation as a way of building communion with your inner world, & the resources that are available to you there. If you enjoy it, it will be the Topic of this week’s Tuesday & Wednesday meditation class on Trusting your truth. Your welcome to join, live or online!

The article also describes ways of learning in meditation that relate closely to the Shamanic & Tantric approaches that we will be looking at in my upcoming courses on both subjects.

In the spirit of inner-knowledge,

Toby

The Mindful Self-Knowledge Program with Toby – 15% off until 10th May

The Mindful Self-Knowledge Program is something that I put together to fill the gap between the ‘Waking-up’ practices of meditation with the ‘Growing-up’ practices more traditionally associated with developmental & existential psychology…read full details

Article: Creating your inner-world meditation retreat

Intention: The function of this meditation is to create an inner world retreat, or imagined place within nature where we can simply go and ‘be’ present to and with. It functions as a threshold or ‘in-between place’ between our outer reality and the non-ordinary realities of the inner and spiritual worlds.

Step 1: Finding the centre of the six directions

Sitting comfortably, be aware of the direction in front of you and the direction behind you. Be aware of the direction to your left and to your right. Be aware of the earth beneath you, and the sky and stars above and around you. Briefly allow your awareness to explore what you know of the landscape in each of the physical directions around you.
Become aware of yourself and your body as being at the centre of the six directions, and feel this space, the centre of the six directions to be your home in the world of time and space.
As you breathe in, breathe your awareness fully into your body and the centre of the six directions. As you breathe out, release tension from your body-mind and allow yourself to become physically and mentally still.

Step 2 – Connecting to your inner-world retreat

Now focus on a conscious intention to go your own personal inner-world retreat or landscape. After a short time you will see forming around you within your inner vision a landscape within nature. It may be one that you know from your life and past history, or it may be one that is unfamiliar to you, but that forms itself clearly and intuitively. Trust what you see.
Explore the six directions of your retreat, in front, behind, to the left, to the right, below and above. Notice what time if day it seems to be. Build it as clearly as feels appropriate in your awareness, using all five senses; sight, sound, smell, taste, touch. Relax, enjoy and breathe in the healing energy of your space.

Step 3 – Relaxing, being, regenerating, inviting, watching the coming and going

Your inner-world retreat is principally a place for you to go and relax, be and regenerate your energy whilst communing with the inner-world forces of nature. Also, sometimes and if you like you can invite contact with your inner world guides, guardians and helper spirits. Having made your invitation (and sometimes when you haven’t) you may notice the presence of such guides as they come into your space from somewhere within the surrounding landscape. Sometimes they may come with a particular message, other times it may simply be to exchange companionship and company in silent communion.

Step 4 – Returning

Gradually see your inner-world landscape fading from your inner vision. Take a few breaths, as you inhale connect to your physical body, as you breathe out return to an awareness of your body and external surroundings. Bring the meditation to a close.

© 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

Tags inner growth, inner-retreat, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind, shamanism, tantra

A Mind of Ease creative imagery Energy Meditation Integral Awareness Integral Meditation Integrating Ego, Soul and Spirit Life-fullness Meditation and Psychology Meditation techniques Presence and being present Primal Spirituality

Three types of Big Wonderment

Post author By Toby
Post date April 21, 2025

“The core state of philosophy is Wonderment, a state of presence, where we feel gentle awe & curiosity in the face of Life”

Dear Integral Meditators,

This Tuesday 22nd, Wednesday 23rd April, 7.30-8.30pm I’ll be starting a two part meditation series: The Wisdom of Awakening Series – Trusting your truth. If you enjoy the article on Wonderment below, it will be the subject of this weeks class, you’d be welcome to join!

This two part meditation series is also a sort of warm up for the upcoming Tues/Wednesday & Saturday Tantric meditation sessions, so do check them out!

In the spirit of the Big Wonderment,

Toby

Three types of Big Wonderment

Wonderment, philosophy and thinking in principles

Philosophy might be thought of as the art of thinking in principles. Every person has a philosophy in life. However conscious or unconscious, however functional or dysfunctional, we all have a set of ideas and beliefs that act as our core navigating system, our ‘philosophy’. Part of the art of good philosophy is to examine your core beliefs about life and improve upon them, so that your inner navigating system runs on a higher quality ‘true-er, more beautiful and more-good’ set of core principles.
The challenge with philosophy is that it can quite quickly become abstract and dry, not connected to our actual life experience. One way to avoid this is to cultivate the ‘state’ of philosophy, and then think from this experiential state. The core state of philosophy is Wonderment, a state of presence, where we feel gentle awe and curiosity in the face of Life. Wonderment is a lovely state just to breathe and relax with in meditation. I have also developed it in three ways which I find help me keep my philosophy real and experiential. They are implicitly ‘Tantric’ in their approach, but can be easily cultivated by anyone.

Alive to wonderment – Bliss & being born from Life

Sink your sense of Wonderment into your lower abdomen and hips. Feel it connecting to the gentle bliss of your biological life force, and its generative energy, so that it becomes blissful wonderment. Experience yourself as being born from Life, and an expression of Life, rather than an isolated, cut off unit of life that must fight for it’s place in the life around it. When you think philosophically, think from this place of Life-full Wonderment.

Heart Wonderment – The magnetic Ocean of Love

Bring the state of Wonderment into your heart and chest, feel it connecting to the natural warmth and care that exists in that part of your body. Feel that ‘small’ love at your heart to be connected to the Ocean of Universal Love that we all exist within. In a state of Wonderment, experience yourself as that Ocean of Love, appearing as this feeling of warmth within your heart. When you think about your life, think from this place of Heart-Wonderment.

Mind Wonderment – The radical freedom of the Witness

Focus the state of Wonderment in your head and brain. Feel the Wonderment mixing with the sky life freedom of your consciousness itself. Not the thoughts but that which observes the thoughts, watching with liberated curiosity. When you reflect on your life, think from this place of Mind-Wonderment, or Freedom.

PHILOSOPHY

Before the visitor embarked upon discipleship he wanted assurance from the Master,
“Can you teach me the goal of human life?”
“I cannot.”
“Or at least its meaning?”
“I cannot.”
“Can you indicate to me the nature of death and of life beyond the grave?”
“I cannot.”
The visitor walked away in scorn. The disciples were dismayed that their Master had
been shown up in a poor light.
Said the Master soothingly, “Of what use is it to comprehend life’s nature and life’s
meaning if you have never tasted it? I’d rather you ate your pudding than speculated on
it.”

Maybe its possible to eat your pudding, and philosophize with Wonderment at the same time!

Related articles: Born from Life
This week’s article: All you need is Love – Contemplative Non-Duality
Combining your Witnessing with Tantric meditation

© 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

Tuesday 22/29^th, Wednesday 23/30^th April, 7.30-8.30pm – The Wisdom of Awakening Series – Trusting your truth

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

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation & philosophy, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind, wonderment

A Mind of Ease Biographical Energy Meditation Insight Meditation Integral Meditation Meditating on the Self meditation and creativity Meditation techniques Mindful Resilience Presence and being present Primal Spirituality spiritual intelligence Zen Meditation

Taking the mountain with you

Post author By Toby
Post date April 15, 2025

“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

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

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, mountain meditation, power of mind

Awareness and insight Energy Meditation Enlightened Flow Enlightened love and loving Integrating Ego, Soul and Spirit Life-fullness meditation and creativity Meditation techniques Primal Spirituality spiritual intelligence Stress Transformation

Combining your Witnessing with Tantric meditation

Post author By Toby
Post date April 7, 2025

“You are not a drop of love in the ocean. You are the entire ocean of Love in a drop.”

Dear Integral Meditators,

This week’s article looks at combining your basic witnessing practice with a Tantric meditation form.

Tantric practice is also the subject of a new series of classes & sessions that I will be leading in May:
Starts Tuesday 6^th, Wednesday 7^th May, 7.30-8.30pm – Embodied Transformation – An integrative introduction to Tantric meditation
Starts Saturday, 10^th May & then weekly, 5.30-6.15pm – Embodied Transformation – Saturday Tantric deep-dive meditation sessions
If you are motivated to come on this journey with me, you can do so live, online or via recordings.

In the spirit of the Ocean-you-Are,

Toby

Combining your Witnessing with Tantric meditation

Tantric meditation is a tradition of meditation originating primarily, but not solely in the east. It emphasizes the unity of body, sensuality, and spirit. In some of its forms it stops at the awakening of a sense of the Body-as Spirit. In it’s more complete forms it takes this sense of embodied spirituality, merging it with transcendent consciousness to create the path to a fully awakened, non-Dual state. This article outlines a combination of basic witnessing with simple Tantra to supercharge your meditation, and your energy levels.

Deeper into Witnessing – Transcending and including

Basic witness practice is sitting in meditation as the observer self, detaching in a healthy way from the contents of your consciousness. You simply hold this position and practice watching calmly. Deeper witnessing involves developing the capacity to:

Transcend the content of your consciousness by witnessing
Simultaneously include and embrace that content in an unconditionally warm and loving manner

One analogy for this is that you witness like the sun, which shines its light objectively on the world, whilst simultaneously embracing it with its warmth.

Bliss and Love, your basic Tantric ingredients

Love and inclusion

Breathe into your heart and feel the natural, original Love there. Experience it as an embracing warmth and care that builds and grows as you breathe. Let your body soften to this feeling, so that it as you stay centred in Love. A nice object of meditation here is the Rumi line:
“You are not a drop in the ocean. You are the entire ocean in a drop.”
Altered to focus on Love:
“You are not a drop of love in the ocean. You are the entire ocean of Love in a drop.”

Bliss and transcendence

Breathe into your lower-belly, sacral region and sexual organs. Connect to the basic Bliss of your Life-force in the body. This is the basic bliss that, when activated biologically becomes sexual attraction, and ‘peaks’ in the experience of orgasm. Breathe and let the feeling of bliss build a bit in your loins. Then imagine this Blissful feeling rising as an energy from your sexual organs to the base of the spine, and then up the spine and back of the head to your crown. Feel a ball of light building above your crown, filled with transcendent Bliss and the freedom that comes with it.

Creating a Love-Bliss Witness

Bring the ball of transcendent Bliss down from your crown to your heart, where it merges with the inclusive, all-embracing Love. So, you have a feeling of Love-Bliss-Consciousness at your heart.
Now identify your True Witness Self as being Consciousness composed of these two qualities; Transcendent Bliss and an All-inclusive Love. With this set up you can then either:

Witness the content of your consciousness with this Love-Bliss Witness or
Rest in the ocean or sky-like experience of the Witness itself, enjoying the feeling of blissful ‘Fullness & Emptiness’

A final position here is then to practice viewing the content that you are witnessing as arising from the Ocean of your Bliss-Love Witness, not two things, but one thing arising simultaneously, which gives you an approach to a Non-Dual expereince.
Once you are familiar with the above practice, you can ‘short-cut’ sometimes by generating the Bliss in your sacral region, and then just feeling it rise-up directly to meet the Love in your heart. But going up to the crown and then down again has the initial advantage of mixing the Bliss with the freedom of higher levels of consciousness available at the crown.

Related reading: Sky & sun, freedom & fullness
Re-awakening to your Bliss
All you need is Love – Contemplative Non-Duality

© 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

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, love meditation, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, non-dual meditation, power of mind, tantra meditation

Energy Meditation Enlightened Flow Enlightened love and loving Inner vision Integral Meditation Integrating Ego, Soul and Spirit Meditation techniques Motivation and scope Presence and being present spiritual intelligence

All you need is Love – Contemplative Non-Duality

Post author By Toby
Post date March 31, 2025

“There is a natural warm, inclusive feeling that arises when you are in touch with your heart energy. Think of this as your foundational, or basic love”

Dear Integral Meditators,

This week’s article looks at Love as a gateway to Non-Dual meditation. If you enjoy it you would be welcome to join us for the Tuesday & Wednesday, as well as the Saturday sessions this week, where we will be working with this meditation directly.

Final reminder also of the Liberation & creativity through the observer self (Finding freedom in your roles) mindfulness masterclass that I will be doing at two times over the next week.

In the spirit of Love,

Toby

This week’s article: All you need is Love – Contemplative Non-Duality

You could think of it as there being three gateways to Non-Dual or unitive meditation:

Through the Mind (and/or) head, using the witness or observer self
Through the Heart using the feeling of being, and of love
Through the senses (and/or belly), using non-conceptual sensation

This article focuses on the heart and feelings of love. It includes three meditation positions, all of which ‘work’ by themselves, but if you put them together sequentially, it creates a step-by-step movement from everyday awareness to Non-Dual awareness.

Basic warmth and the simple feeling of being

The first object is the simple feeling of being. Notice how, at the centre of each moment of your experience is a sense of being-ness. Notice that if you drop into that feeling within your heart-space, there is kind of a natural warmth to it, and that the warmth is naturally a friendly, inclusive kind of feeling.
Think of this natural warm, inclusive feeling within your heart as your foundational, or basic love.
Since this is a Big Love meditation, if you like you can imagine this feeling of love as a light within your heart, perhaps with interweaving colours of gold, green, pink and red. After a little practice it should feel like it is quite a natural, easy state to drop into. Tune into your own simple feeling of being, and the warm love within it,

Enhancing using the three types of love

You can enhance this simple feeling of loving warmth by bringing to mind a feeling of love that you have in a relationship. Broadly speaking you could focus on one of these three:

Eros, or romantic love – This put simply is the creative spark that arises between two people or between ourselves and something that we love. This is most often thought of as the romantic love between lovers
Agape – One of the archetypal images of agape is the mother and child (eg: Mary with the baby Jesus), but more broadly speaking agape is empathetic or compassionate love, it embraces its subject ‘parentally’.
Filia – Filial love is classically the love between siblings, but it is also a common way of bonding between friends.

Recall one of these types of love, perhaps the one you find most powerful presently. Breathe that love in and out of your heart space, using it to make your basic loving feeling more powerful and visceral.

Expanding the love outward and inclusively

Reflect that the very same simple feeling of being, with its attendant love lies within the heart of all living beings, human, animal, plant or otherwise. Feel and sense it to be not just in your heart, but all pervasive, everywhere in the landscape around you, in the World and in the Universe. Let your heart expand to include everyone and everything in its embrace. Feel your personal love (agape, eros or filia) becoming an all embracing One Love. Feel all separation and fear melting away, dissolving into this feeling of One Love, One Universal Heart, one All Loving Being.

The final stage is then to view the diverse appearances of all living beings as manifestations or expressions of the One Love you are meditating on, like two sides of the same coin. One Love appears as the many, and the many is a manifestation of the One Love.

Reading through these stages intellectually, it might all seem a bit far-fetched. The key here is to get into the practice of it and let your Love start to feel juicy and embodied enough to really put you in touch with the experience of it.

Related reading: Meditating on Enlightened Love the Easy Way
Three types of relational love

© 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

Saturday 5th April, 3-5pm (9am start Europe time) & Monday 7th April, 7.30-9.30am ( 7.30-9.30pm Eastern time US) – Mindfulness masterclass: Liberation & creativity through the observer self

Saturday 2nd & Sunday 3rd May – The Call of the Wild: Shamanic Meditations for connecting to animal guides in the inner world Masterclass & Mini-retreat

Starts Tues 10^th, Wednesday 11^th May, 7.30-8.30pm – Shamanic meditations for connecting to your animal guides & familiars

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

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, love, meditation, meditation in singapore, Meditation on love, mindful love, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind

A Mind of Ease Enlightened Flow Enlightened love and loving Inner vision Insight Meditation Integral Awareness Integrating Ego, Soul and Spirit Meditating on the Self Meditation techniques Mindful Self-Leadership Presence and being present Primal Spirituality

None of it & all of it – Who are you really?

Post author By Toby
Post date March 24, 2025

“If you freed your self-sense from it’s current limitations, what creative possibilities might arise?”

Dear Integral Meditators,

This week’s article looks at “Who am I really?” as an object of meditation. If you enjoy it you would be welcome to join us for the Tuesday & Wednesday, as well as the Saturday sessions this week, where we will be working with this meditation directly.

In the spirit of the simple feeling of Being,

Toby

None of it & all of it – Who are you really?

This article focuses on our self-sense as the gateway to a non-dual meditation experience. Really what it is is a series of mindful positions that will lead you progressively from your ‘small I’ to your ‘Big I’. It echoes the Hindu Vedanta school of meditation, some of the esoteric teachings of Christ within the Christian tradition, and Qabalah. All of these three have the ‘I AM’ as a central focus of meditation enquiry.

Out sense of self or I accompanies our every moment. Transforming this sense of self therefore has a tremendous impact in all domains of our life. If integrated well, we can find ourself happier, more motivated, more relaxed and more effective as a result of doing this meditation.

The simple feeling of being

The first object of meditation is the simple feeling of being. Notice how, at the centre of each moment of your experience is a sense of self, me or I, a being-ness.

Being trapped inside the skin

Secondly, notice how your sense of being, your ‘I’ seems to instinctively be located within your body, with the boundary being your skin. You, or ‘self’ is inside the body, with your thoughts, feelings, sensibilities, perspectives. The World and ‘others’ are outside. Small vulnerable self within, big word outside. Notice how this feeling of being/self affects every perception and experience you have.

Witnessing – “Not this, not that”

Notice within you that there is a witnessing consciousness, an observer that is not the body, not the mind, or your thoughts, beliefs, or emotions. It is not the job title you have, or the family position, or your tribulations or successes. Rather it is that which witnesses these with equanimity, transcending and including everything within its gaze. Notice also that this witness self is the source of the ‘simple feeling of being’ mentioned in the first position above. Separate out the Witness Self, and get used to “Holding to the attitude of the non-doer or witnessing Self in the midst of all actions”.

None of this also = All of This!

Once you have freed your inner sense of self from identification with your body or other aspects of your everyday self, the experience is exactly that, a huge sense of freedom, liberation, a big letting go into a vaster, bigger all-encompassing Self.

The movement from here is toward the recognition that, since you are not any part of your small I, then you are free to identify Self as the Whole, as the Whole World, the whole Universe. Here you can simply sit and watch everything that arises within your field of awareness, recognizing it as Self. No more self and other, no more subjects and objects, just the Self, the I AM, the Simple Feeling of Being appearing as the World, as the Universe. To quote from a previous article, Self and the World become ‘Not one, not two’.

This final position also invokes two of my favourite bible quotes:

God’s revelation to Moses in Exodus 3:14, where God (appearing as the burning bush) says, “I AM WHO I AM” (or “I AM THAT I AM”) in response to the question “Who are you?”

Jesus’s response in John 8:58, where he states “Before Abraham was, I am.” What I AM is this? The formless timeless Witness, that lived within Jesus, and lives within us now. The I AM that is not any one part of the World, and so is all of it!

Related reading: Awakening, not over-thinking

Self as the Gateway to the Expanded Self and to Universal Love and Compassion

© 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

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

Saturday 2nd & Sunday 3rd May – The Call of the Wild: Shamanic Meditations for connecting to animal guides in the inner world Masterclass & Mini-retreat

Starts Tues 6^th, Wednesday 7^th May, 7.30-8.30pm – Shamanic meditations for connecting to your animal guides & familiars

Tuesday 13th & Wednesday 14th May – Wesak compassion & inner visioning meditation

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, Meditation on the Self, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind

Awareness and insight Inner vision Integral Meditation meditation and creativity Meditation techniques Primal Spirituality spiritual intelligence

Five types of meditator – Shaman to Non-Dual

Post author By Toby
Post date March 17, 2025

“There are five types of meditator; the Shaman, the Yogi, the Siddha, the Saint & the Non-Dual”

Dear Integral Meditators,

The article below outlines a ‘map’ of different types of meditator within the traditional world wisdom traditions. It’s useful to have categories like this when reflecting upon what type of meditation practice you might like to create for yourself, and also how different schools of meditation fit within each other.

This week’s Tuesday & Wednesday meditation is the Spring Equinox balancing and renewing meditation, which combines elements of several of the meditation types mentioned below.

Also, Saturday’s deep-dive meditation focuses upon the Non-Dual, and is entitled “The World within Me, environmental Non-Duality”.

In the spirit of wisdom,

Toby

Five types of meditator – Shaman to Non-Dual

One way of dividing meditation into types is by identifying categories of meditator, according to the level or dimension of reality that they predominantly focus their efforts on. There are of course traditions of meditation that cross over or combine these different types. If you know what they are, you can identify what types of meditation you want to bring into your own practice, and enjoy making combinations according to your aspiration.

Type one, the Shaman

The Shamans were the original meditators, so to speak. The first humans to start looking inwards and reflecting. Correspondingly, they met the first domain of consciousness that you come across when you go beyond the physical, the Bio-energetic, or subtle physical/psychic. Shamanic meditation therefore emphasizes communion with the forces of nature & mother Earth. Within this they encounter animal guides, nature spirits, dream-world journeys and so on. Because Shamanism emphasizes psychic/ bio-energetic practice, quite often they come across as quite ‘powerful’ as their energetic presence is tangibly amplified.

Type two, the Yogi

Yogic practices emphasize the development of the higher dimensions of the psychic or energy body, and the corresponding subtle, expanded dimensions of consciousness associated with them. Kundalini yoga, mantra and chakra-type meditations are examples of this type of meditation. A practitioner of these types of meditation could be characterised as often having a very ‘blissful’ often loving presence.

Type three, the Siddha

The Siddha emphasizes meditation on the ‘Causal’ level of consciousness, or the formless, timeless emptiness that lies beyond all levels of mind, whether gross or subtle. There are many examples of this type of meditator within the Buddhist and Hindu traditions. These meditators might be thought of as being characterised by a ‘Mountainous equanimity’ or even-mindedness coming from the state of consciousness they emphasize.

Type four, the Saint

The ‘Saintly’ traditions of meditation emphasize the ‘Pure Witness Observer’ as their meditation practice, the omnipresent ‘Self’ or ‘I AM’ that accompanies every moment of or experience of life. These types of meditator might be experienced as having a particular ‘peaceful, loving freedom’ that you sense in their presence. This comes from embodying of the pure witness consciousness that they emphasize in their practice.

Type four, the Non-Dual meditator

The Non-Dual meditator emphasizes meditation on the ‘not-two’, or Unitive aspect of reality. It’s scope is inclusive of all levels of consciousness, and so can be practiced on the physical, mental, or causal (formless-consciousness) levels. This type of meditation is more of a ‘relaxing into a recognition’ style of meditation, rather than one where you try to change from one state of meditation into another. This is because Non-Duality is a state (like the previous stage of the Witness) that is present in all other states. Because Non-Dual meditation emphasizes the integration of emptiness and form, worldly and spiritual, quite often a Non-Dual mediator may come across as quite ordinary, living a worldly life surrounded by family and work. However if you sense into them a bit more closely you might notice they have a peculiar ‘same-same but different’ quality, as well as a certain type of relaxation and humour!

In my meditation coaching and training, as well as my personal practice, I emphasize the integration of different aspects of all the above, with a central focus on the Non-Dual as a ‘holding space’ for the rest. This means there is plenty of opportunity for variety and fun, whilst at the same time aiming for balance and in-depth diving into the particulars.

Related reading:
The Five Stages of Meditation Practice from Beginners to Advanced
Five Inner Skills we develop Through Meditation
Non-Dual meditation & Organismic reality
The Three Stages of Non Dual Meditation

© 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

Saturday 2nd & Sunday 3rd May – The Call of the Wild: Shamanic Meditations for connecting to animal guides in the inner world Masterclass & Mini-retreat

Starts Tues 6^th, Wednesday 7^th May, 7.30-8.30pm – Shamanic meditations for connecting to your animal guides & familiars

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind, types of meditation

A Mind of Ease creative imagery Essential Spirituality Inner vision Integral Awareness Integral Meditation meditation and creativity Meditation techniques mind body connection mindful dreaming Mindfulness Presence and being present

Time – a holograph from Eternity

Post author By Toby
Post date March 10, 2025

“Time is a holograph from Eternity”

Dear Integral Meditators,

This weeks article outlines a way of relating to time in a radically different way how we usually do, offering a way to a space of peace and centred-ness wherever you find yourself.

If you enjoy the article, then you are welcome to join the Tuesday & Wednesday, as well as the Saturday sessions this week, where we will be working with this meditation directly.

In the spirit of unity in diversity,

Toby

Time – a holograph from Eternity

The Eternal Now

Tibetan Dzogchen meditation is one of several of the non-dual meditation schools to emphasize that time is an illusion. An illusion in the sense that, it appears that we move from a ‘real’ past, to a ‘real’ present, to a ‘real’ future in a linear, consecutive fashion. For them it is only the Now moment that exists. You can start to see through the illusion of time by challenging yourself to get out of this current present moment.

You think about the past and what happened there, but wait, that thought about the past is happening Now, right here!
You project yourself into the future, thinking intensely about an outcome, you see it with crystal clarity. But where is that thought about the future? It is right here, Now
When the past or future event you are thinking of happened/happens, were will it happen? Of course, in the Now
You can distract yourself from something that you find uncomfortable in the present by taking your attention away from the thing that is there, but where is that distraction? Once again, the distraction is occurring in the Now moment

All confusion and suffering from this perspective comes from the seeking mind, trying to find fulfilment outside the now, rather than recognising that you have already arrived. Where? In the Eternal, always already Present, where you have always been and always will be. By collapsing the illusion of linear time in to the Eternal Present, we contact the Unitive or Non-Dual condition of reality that underlies all the surface change.

Holographs from Eternity

Imagine you have a many faceted diamond at your heart, radiating rainbow lights out around you. If you go inside that diamond, you find a space that is Just This, the place of the Eternal Now. It is formless, size-less, time-less. You feel like when you are in this space that you are in a place that is infinitely small and infinitely big, all embracing, Unitive.

Sitting within your physical body, with the diamond at your heart, you see that the diamond is projecting time and space around you, just like a holographic projector. It projects the three-dimensional world all around you, with the appearance of time and space. It also projects your inner space, the space of your mind with thoughts, memories, images and emotions. From the space of the eternal Now, the illusory world of time and space arises around you, like a rainbow appearing in the sky.

As you watch and observe the holographic world around you, you can clearly see and feel that it is the dance of the Eternal now; arising from it, not separate from it, the illusion of multiplicity arising from our own singular, formless, timeless consciousness.

I’ve gone into the details of time and timelessness quite extensively in other articles, in this one I wanted to try and paint a picture that you can use and explore in meditation, one that if you can get your imagination behind, then you can really start to get a feeling for the Eternal Now as a gateway to the Non-Dual state. The Non-Dual state that it accesses is not one (like most other meditations) where you shift from an every-day state to a deeper meditative state. Rather it is a way of recognizing what is already Here, Now, whatever state of mind that you might find yourself in. Like other Non-Dual meditations this offers a way of integrating daily life and spiritual life into a mutually coherent, complementary whole.

Related articles: Dancing between time & eternity
Four Types of Present Moment

© 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

Tags inner growth, integral meditation, integral meditation asia, integral mindfulness, meditation, meditation in singapore, mindfulness, mindfulness in Singapore, mindfulness meditation, power of mind