Meditation & Mindfulness Events at Integral Meditation Asia for September 2015

Dear Integral Meditators,

Please find below the list of events at Integral Meditation Asia for the September and the beginning October. As well as workshops focused mainly on meditation training, we also have ones on particular topics, such as mindful dreaming and mindful relationships.

The Wednesday evening classes are now ongoing, so do feel free to come by for your weekly dose of stillness, regeneration and inspiration!

In the spirit of the journey,

Toby

*******

Surfboard relationshipsEvery Wednesday, 7.30-8.30pm – Wednesday Meditation Classes at Basic Essence with Toby

Saturday 12th September, 9.30am-12.30pm – Mindfulness and Meditation For Creating a Mind of Ease, Relaxed Concentration

Saturday 12th September, 2.30-5.30pm Mindful Dreaming – Meditation Practices for Integrating Conscious Dreaming into Your Daily Life

Saturday 19th September, 2.30-5.30pm – Mindful Relationships: Improving Your Relationships and Social Skills Through Mindfulness

Saturday 3rd October, 2.30-5.30pm – Going From Over-whelmed to Over-well: Meditation for Quietening the Mind – a three hour workshop

 

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Wednesday Meditation Classes at Basic Essence with Toby

Buddha from BorneoDate & Time: 7.30-8.30pm

Launch of Classes: Wednesday August 26th & then weekly. September 2nd, 9th, 16th, 23rd, 30th.

Cost: Sing$20 per class

Location: Basic Essence, 501 Bukit Timah Road #04-04 Cluny Court Singapore 259760 (Click HERE for map)

Listen to Toby Introducing the Class:

Suitable for: Both beginners & more advanced practitioners of meditation & mindfulness

Want some support for your meditation practice? Looking for somewhere you can train under the supervision and guidance of under a highly skilled and experienced meditation teacher?

These one hour meditation sessions are led by Toby Ouvry, the founder of Integral Meditation Asia, who has over 20 years of meditation experience, including 5 years as a Buddhist monk. Each session will include simple techniques to:

  • Relax and release/re-direct stress
  • Build focus and concentration, still the mind
  • Build positive emotions/thoughts
  • Increase self awareness and practice self healing
  • Go deeper into your meditation practice

At the end of each session there will be a chance to engage in Q&A with Toby on the topic of meditation and mindfulness.

All are welcome!

To register or for further enquiries: Email info@tobyouvry.com, or sms 65-96750279

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Five Methods for Quietening the Mind

Dear Integral Meditators,

Some people give up or don’t even try meditation as they think their mind is just too busy, and they can’t still it. Below are five simple methods that you can use to quieten the mind when you feel the need, as well as an outline of some of the benefits.
The article relates directly to the brand new Quietening the Mind Workshop that I will be doing this Saturday morning, 29th August, so if you really want to explore this in practical detail, then do come along! Click on the links below for full details.

Final call also for the Mindful  Self-Confidence workshop on the Saturday afternoon…

In the spirit of the quiet but strong,

Toby


Upcoming Courses at Integral Meditation Asia:

Saturday 15th August, 9.30am-12.30pm – Going From Over-whelmed to Over-well: Meditation for Quietening the Mind – a three hour workshop

Saturday 15th August, 2.30-5.30pm – Mindful Self Confidence – Developing your self-confidence, self-belief & self-trust through mindfulness & meditation

August 19th, 7.30-9pm – Integral Meditation Class – Meditating on with the Five Levels of Positive Intention

August 26th, 7.30-9pm – Integral Meditation Class – Working with the Three Levels of Non-Judgement

Saturday 29th August, 9.30am-12.30pm – Meditation and Mindfulness for Self-Healing and Creating High Levels of Energy

Saturday 29th August, 2.30-5.30pm – Mindful Dreaming – Meditation Practices for Integrating Conscious Dreaming into Your Daily Life


Five Methods for Quietening the Mind 

Why should we be interested in quietening the mind?
In a nutshell, to de-stress, improve task related performance, & develop your capacity to reflect and observe. Quietening or stilling the mind is also a pre-requisite for access to  deeper states of meditation.

1. Ducking beneath your mind – Breathing through the hara
This first method involves bringing your awareness down into the belly (or ‘hara’ to use the Zen term) and breathing with your attention focused there. Most of the mental busyness that we experience happens within the head and the heart centres, so bringing your awareness down into your belly enables you to access a state of focused, non-conceptual quietude more easily.

Taking care of your heart-space – Feeling emotions properly
Much of the inner conflict that we experience actually originates in our heart as unresolved feelings and emotions. Attuning yourself to the feelings in your heart centre and learning to acknowledge them, feel them and resolve or release them makes it hugely easier to quieten and still the mind. As the saying goes; If You Feel Properly You Will Think Clearly.

Finding the still point in the center of the brain
There is a ‘still point’ in the center of the brain that you can learn to place your attention upon. When you do this you find that it is possible to still the mind without too much effort. It is called the ‘cavity of original spirit’ by the Taoists. It is in the area where the thymus and hypothalamus are located in the brain, but you really don’t need to know too much about the brains’ actual anatomy, if you just go into the middle of your brain and explore, you’ll find that there is a specific place where, if you place your attention there it has a naturally quietening effect upon the mind.

Listening to the sound of silence
If you’ve ever been in a place where there is absolute outer quiet, you might have noticed there is a kind of high frequency ‘sound’ or ringing in your ears. This is what I mean by the sound of silence. With practice you can learn to recognize and focus your attention on this sound even when there are other noises around you. The sound of silence has a kind of pleasant hypnotic, focusing effect that is very good for quietening the mind.

Recognizing the power of your environment
This final method is really about learning to be aware of environments where there is a lot of negative psychological energy around, and ensuring that you don’t allow yourself to be victimized by it; the crowded bus on the commute home, the hostile office, the anger from a family member. One thing that I do quite often if I am in such an environment is to imagine my energy field or aura covered externally by a bubble of insulating black light that blocks negative energy from my surroundings. The bubble is open at the top and the bottom; letting in light from the sky and stars above and the earth below, but it is closed off from my immediate surroundings. This last ‘psychic self-defence’ technique is as close as you’ll get to an occult exercise in this article!
So there you go, five methods for you to try out in your own time. If you like you can practice one each day during the weekdays for five minutes each. Do that for a month to gain a little experience of each!

Related articles: The Mind in the Heart
The Sound of Silence
If You Feel Properly You Will Think Clearly

© Toby Ouvry 2015, 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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Keeping your Meditation Short & Effective

Dear Integral Meditators,

How long do you have to meditate every day for it to make a real difference? As I explain below, not very long! If you have five minutes, then that is all you need to get an effective pratice started…

In the spirit of short, sweet & powerful,

Toby

Keeping your Meditation Short & Effective

If you do five minutes of push ups five days a week for a month, by the end you will have a strong set of pectoral and upper arm muscles. You can equally choose to develop any set of muscles in your physical body in the same way; a minimal time commitment practiced regularly.
Similarly with meditation and training your mind you can make a lot of progress doing short meditations regularly, focused on developing particular positive mind-states. Five minutes a day focusing on particular inner skills can have a tremendous impact on your quality of life. Here are three shot meditations that I am working with at the moment in my own daily life:

1) Belly breathing – For a few minutes I drop my awareness down into my belly and focus on the breathing in that part of my body. The function of this meditation is to reduce conceptual thought as well as build relaxation and focus. When you place your awareness in the belly this helps you to ‘duck under’ all of the conceptual/emotional activity and busyness that you find in your head and heart!
2) My emotions as waves – I take the images of waves rising and falling as my object; my comfortable or ‘happy’ emotions are like the peaks of the waves, the uncomfortable or difficult ones are like the ‘troughs’ or low points of the waves. I just go with the mindful emotional flow, not getting stuck with the highs or lows, observing the changes. The function of this meditation is to facilitate healthy emotional flow states.
3) My goals – I recall what my main work goals are for the week, as well as my monthly service and income goals are. Having done so I then generate a strong intention and desire to realize these goals. I then relax and breathe with these intentions. This helps me develop clarity of intention and focus on what I really want / need to get accomplished.

So, I think you can see with the above examples, if you do them or short bursts on a regular daily basis then you are going to achieve quite a lot. Of course doing longer meditations when you can is recommended, but if you just did short daily meditation as a discipline it can make a real difference.

Besides the three exercises above, here are three further suggestions:
1) Here is a five minute free meditation recording on transforming your stress.
2) I have a short online meditation course called ‘Get Your Meditation Practice Started Now’ which includes three five minute meditations that are great for getting a strong basic foundation. It is on special offer at the moment, at just Sing$25.
3) I-Awake technologies have just released a set of tracks called ‘iAwake mini-meditations’which focus on integrating peace-promoting sound technology into short meditation tracks. You can see the full details below, and read about my take on using technology in your meditation practice here.

So, here’s to making our meditation practice short and sweet!

Related articles: Mindful Work Effectiveness Secrets (From an Ex-Monk)
Related workshops: How to Quieten the Mind,  Meditation For Self-Healing

© Toby Ouvry 2015, 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


NEW: iAwake Mini Meditations Vol. I

Choose from this collection of short brainwave entrainment tracks when you need to:

·        wind down quickly
·        recharge
·        step out of your mind
·        relax
·        refocus
·        rebalance
·        prep for what’s next

Special Introductory Offer $29 (20%off) Digital Download : Thru August 10th Only! Click HERE to listen to the free sample track!


Upcoming Courses at Integral Meditation Asia:
August 19th, 7.30-9pm – Integral Meditation Class – Meditating on with the Five Levels of Positive Intention
August 26th, 7.30-9pm – Integral Meditation Class – Working with the Three Levels of Non-Judgement
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Meditation and Mindfulness Classes & Workshops at IMA in August 2015

Dear Integral Meditators,

I hope that your meditation & mindfulness practice has been going well over the last month, remember, even five minutes a day has the power to make a difference; short & regular will definitely yeild positive results!

I’m excited about the line up of workshops for August, the full line up you can see below. We have two brand new, never done before meditation workshops; Meditation for Quetening the Mind on 15th, and Mindful Dreaming on the 29th. Add to this some very cool themes for the Integral Meditation evening classes , there is plenty for everyone this month!

In the spirit of the mindful journey,

Toby

********

Jungle Bridge, Sapa, VietnamAUGUST AT INTEGRAL MEDITATION ASIA

Saturday 15th August, 9.30am-12.30pm – Going From Over-whelmed to Over-well: Meditation for Quietening the Mind – a three hour workshop

Saturday 15th August, 2.30-5.30pm – Mindful Self Confidence – Developing your self-confidence, self-belief & self-trust through mindfulness & meditation

August 19th, 7.30-9pmIntegral Meditation Class – Meditating on with the Five Levels of Positive Intention

August 26th, 7.30-9pmIntegral Meditation Class – Working with the Three Levels of Non-Judgement

Saturday 29th August, 9.30am-12.30pm – Meditation and Mindfulness for Self-Healing and Creating High Levels of Energy

SEPTEMBER

Saturday 12th September, 2.30-5.30pm Mindful Dreaming – Meditation Practices for Integrating Conscious Dreaming into Your Daily Life

 

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For 48 Hours Only 50% off Transforming Stress Online Course! 

Begonia LeafOnly Sing$47.50 (normal price $95), Offer ends Monday 3rd August at noon, Singapore time.

  • Get to know and understand the negative energy and emotion in your life more deeply and intimately, seeing its potential value
  • Develop the capacity to recycle,  transform and redirect this difficult energy into a positive force that works for you rather than against you
  • Find yourself thriving in situations and circumstances that would previously make you unhappy, fearful, inhibited and so on…

Click HERE for full details of the course.
Click HERE to listen to the stress transformation exercise from Module 1 of the course for free!

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This Weekend at Integral Meditation Asia!

Tiger on BuddhaSaturday 1st August, 9.30am-12.30pm – Finding Simplicity in the Complexity: An Introduction to Meditation From the Perspective of Zen – In a sentence: De-clutter your mind, develop concentration and create focused calm in your life by learning Zen meditation

Saturday 1st August, 2.30-5.30pm – Meditations for Developing the Language of Your Shadow Self – A Three Hour Workshop – Get in touch with a deeper level of psychological harmony and wellbeing within yourself. Learn how to access new levels of energy and confidence. Discover and heal hidden aspects of your psyche that are currently sabotaging your happiness in daily life and transforming them into something useful and powerful within you…

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Online Class & Free 5min Audio: Meditating on Benevolence – Yours Sense of Inner Wealth

Dear Integral Meditators,

I’ve been thinking for a little while now about how to create an inexpensive way in which people can participate in the Integral Meditation Asia meditation & mindfulness expereince online from anywhere in the world.

Below is the first of what I am planning will be a series of monthly meditation offerings for people to participate in! Scroll down to read further details & to listen to the free five minute meditation.

Wishing you well in your journey,

Toby

*******

 

Spiral soilOnline Class: Meditating on Benevolence – Yours Sense of Inner Wealth

Types of class: This is a class available online, upon payment you will be sent the download links for the MP3 recordings and other class materials.

In a sentence: Combine relaxation and focus with the cultivation of benevolence, or your sense of big-heartedness and inner wealth

More details: The main content of this class is a 45 minute meditation where you will be guided through a process that helps you to

  • Connect to and cultivate the feeling of benevolence within your body, heart & mind
  • Enhance that experience of benevolence by connecting to your own personal symbols, images and role-models of benevolence
  • Further strengthen & grow your benevolence by receiving and giving benevolence to significant others in your life
  • Focus on ways in which you can integrate benevolence into your daily life & actions in a practical way

Click below to listen to a free five minute sample of the class meditation:

Giving and Receiving Benevolence 5 minute sample

In addition to the main recording you will receive:

  • A short 12 minute ‘essential meditation’ on benevolence to help you continue integrating benevolence into your daily life
  • A PDF mindmap summary of the practices in the class & written article on benevolence entitled ‘Benevolence – Your Big Heartedness’.

The cost: Sing$20  (US$14, UK£10 equivalent)

 

CLICK HERE TO PURCHASE THE MEDITATION ON BENEVOLENCE CLASS

Note: Please allow 24hours from the purchase date for the class to be sent to you

 

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Mindfulness & Meditation Workshops / Classes at IMA from 1st July to 1st August 2015

Tiger on BuddhaDear Integral Meditators,

Please find below the schedule of workshops & classes from July thru 1st August, any that you like the look of just click for the full details!

Yours in the spirit of the Journey,

Toby

Saturday 18th July, 9.30am-12.30pm – Growing Your Mindful Freedom – The Essential Meditation of the Buddha: A Three Hour Meditation Workshop

Saturday 18th July, 2.30-5.30 pm – Mindful Resilience – Sustaining effectiveness, happiness and clarity under pressure through meditation and mindfulness – A Three Hour Workshop

Wenesday July 22nd 7.30-9pm Integral Meditation Session @ Basic Essence – Meditating with your inner strength of heart & mind

Wednesday July 29th 7.30-9pmIntegral Meditation Session @ Basic Essence – Meditation for connecting to a positive attitude

AUGUST

Saturday 1st August, 9.30am-12.30pm – Finding Simplicity in the Complexity: An Introduction to Meditation From the Perspective of Zen

Saturday 1st August, 2.30-5.30pm – Meditations for Developing the Language of Your Shadow Self – A Three Hour Workshop

 

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New: Wednesday Integral Meditation Classes at Basic Essence with Toby

Waterfall, Palouse Waterfall, WashingtonDate & Time: Last 2 Wednesdays of every month 7.30-9pm

Next Classes: Wednesday June 24th,  July 22nd & 29th

Location: Basic Essence, 501 Bukit Timah Road #04-04 Cluny Court Singapore 259760 (Click HERE for map)

Cost:$30 (You can pay by cash on the night or by paypal HERE)

These integral meditation sessions with Toby are a chance to sit and enjoy quality meditation time with like minded people, and enjoy the special atmosphere that comes with group meditation practice. Each meditation session will include:

  • A opening section to relax, de-stress & heal our body, mind and heart
  • A section where we focus upon developing an inner quality or positive strength through meditation. Each session has a different theme (see below)
  • A final section where the emphasis is really on going into a deep, peaceful & regenerative state of mind & being through meditation

All are welcome!

Themes:

June 24th  – Meditating on benevolence & inner wealth

July   – Meditating with your inner strength of heart & mind

August 26th – Meditation for connecting to a positive attitude

In addition: If you attend you will also recieve the MP3 recording of the meditation we do in the session, plus a short 10minute MP3 meditation on the topic of the evening (so for example if the evenings topic is benevoloence, then you will receive a short guided MP3 on benevolence in addition to help you integrate it into your daily life).

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