This is a program that has been developed by Toby over his seven years of running the mindfulness program at INSEAD for the MBA’s, staff and faculty. It is a program devised to address the following questions:
- How can I thrive in high stress environments without burning out
- How can I build my inner strengths in a way that leads to sustainable, creative high-performance? (By ‘creative’ high performance we mean going beyond but also including simple, linear productivity)
- How can I use mindfulness & meditation to develop my self-leadership and capacity to lead others effectively & inspiringly?
- How can I use mindfulness to improve my relationships with both family and colleagues?
- How can I manage my wellbeing in such a way that, as I get older, and my career progresses I still find myself enthusiastic, with high energy, and ready for the next challenge?
A unique, flexible program for your particular needs
Toby can help you design a training that is flexible in terms of length and timing according to your needs. The program is ‘modular’ meaning that you, the client, can choose the subjects that you want to integrate. With Toby’s help you can create a personally designed series that can help and inspire your team or organization in the areas you want to focus on. Each module lasts for 30-60minutes. Modules can be delivered as standalone single session, or arranged together to form half-day or full day workshops.
What is ‘Integral Mindfulness’?
Integral mindfulness means mindfulness that develops a range of skills that, practiced together, help you develop multiple inner skills and capacities. Some of the skills the Integral Mindfulness Program covers include:
- Focusing your mind
- Stress reduction & redirection
- Mindfulness to help your physical health & wellbeing
- Cognitive mindfulness for improving your mental capacity
- Mindfulness for developing your emotional and relational intelligence
- Increasing creativity and developing non-linear processing skills
Each module contains a knowledge gain and a related mindfulness or meditation practice to help develop the actual experience in our daily lives.
The full list of subjects is below, you’ll notice there are a lot! Remember that Toby can design a to-order proposal based on your needs. Next to each of the titles is a link to an article of Toby’s related to the topic.
To find out more or to engage Toby at your organization: email info@tobyouvry.com , or SMS 65-96750279.
Foundational mindfulness & meditation sessions – Breathing, body, presence, focus, flow
Mindful attention 1: The how, the why & the when to meditate 101 – Awakening to where you are & How often should you meditate?
Mindful attention 2: How to practice mindfulness 101 – Unstructured mindfulness – Turning & facing & Your attention as your object of mindfulness
Mindful attention 3: Cultivating your beginners mind; retaining your lightness and playfulness in life, the gateway to a new beginning – Combining your beginners mind with your wise mind
Mindful attention 4: Developing sustainable, good quality concentration & the foundation of calm – Your basic mindful flow state & the Spectrum of mindful attention
Mindful attention 5: Optimizing your mindful attention – Single-pointedness and going with the flow
Mindful attention 6: Integrating field awareness & single-pointedness in daily life
Mindfulness for sustainable high-performance & enthusiasm – Mindfulness, productivity, self-regulation & the 85% rule
Mindful attention 6: Mindfulness for becoming more effective both in work & life – Two fundamental mindfulness and meditation questions
Mindful attention 7: Building concentration in an age of distraction – Mindful concentration in an age of distraction & An undistracted mind
Mindful attention 8: The way of the mindful warrior – High functioning attention in daily life & work – Working Samadhi – The way of the mindful warrior & Honesty, enemies, friends, mindfulness – Three ‘warrior meditations’
Mindful attention 9: Finding stability through the senses – Stabilizing your pyramid of consciousness
Body mountain, could thought, sky mind
Breathing for stress release and inner balance – Free Form Breathing – Allowing your body intelligence to decide
Mindful breathing 1: An introduction to functional & dysfunctional breathing
Mindful breathing 2: Integrating mindfulness of the body and breathing – Body-heart-mind scanning
Mindful breathing 3: Breathing for emotional flow and energy – Letting come, letting go, going with the flow
Mindful breathing 4: Basic deep breathing – How to do it and the benefits
Mindful breathing 5: Belly breathing for inner calm and strength – Breathing from your belly, ducking under your thoughts
Mindful breathing 6: Breathing for relaxation and energy – Incremental Breathing – Relaxing and energizing at will
Mindful breathing 7: Breathing for releasing & positivity – Meditating like a baby – Six breathing meditations
Mindful breathing 8: Breathing for self-regulation & wellbeing (Wave, still-point & pore breathing) – Breathing like a wave & Breathing through your skin
Mindful health 1: Optimizing your brain with mindfulness – Lighting up your pathways – Helping your brain to help you
Mindful health 2: Mindful care of the heart – Meditating with your physical heart
Mindful health 3: Creating a high-functioning nervous system through mindfulness – Looking after your nervous system through meditation & mindful of your intensity levels
Presence & being present (Executive presence & function within self)
Meditation – Centering around simplicity (to thrive on complexity)
The Conscious-self – Captain of your ship & CEO of your body-mind
Combining physical & psychological centring – Three mindful sitting positions
Working skilfully with distractions and busy-ness – Being mindful of the non-present moment
Overcoming stubborn distractions – Questions leading to empty space – Overcoming stubborn distractions
Building a positive relationship to the past – Appreciating the Past to Liberate the Present
Working with anxiety & uncertainty regarding the future – Creating a unified body-mind (No future)
Creating an undistracted & disciplined mind through mindful purpose – An undistracted mind
Developing mindful leadership & self-leadership skills
The Experiential self – Meditation for developing your vividness & charisma
The art of non-emergency – Transforming fear and cultivating calm & peace
On body & posture in leadership & self-leadership – Strong-back soft-front & Benevolence – Your big heartedness
On compassion & leadership assertiveness – Humble self-assertiveness & Allowing & Participating – Rethinking ‘being in control’
Using acceptance to move forward quicker and more effectively in work & life – A wheel spinning out of balance
Thriving on complexity – Meditation, centring around simplicity to thrive on complexity
Meeting life challenges mindfully – Curiosity, Courage and Care – Cornerstones the Mindful Self-Leadership Encounter
The wisdom of innocence and experience – Combining your beginners mind with your experienced mind
Four stages of mindful self-leadership – Mindfully dancing between doing and being (the four stages of engaged mindfulness)
The wise leader 1: Becoming a man or woman of no rank (& meditating spaghetti-western style)
The wise leader 2: Playing your roles with freedom & Liberation from your roles & labels – Three examples
Your inner compass, mindful ways to develop trust in yourself and others – Four types of mindful self-trust
Focusing on lightness, courage & joy – Taking the weight off your chest (Transforming sadness)
Balancing leadership presence with leadership vision – Envisioning & presence – Climbing the mindful mountain
Mindfulness for self-confidence 1: How to mindfully develop your self-confidence
Mindfulness for self-confidence 2: Making good use of your vulnerability
Creating energy & overcoming burnout 1: Meditating on not over sharpening your blade
Creating energy & overcoming burnout 2: Meditating on non-striving & its three levels
Creating energy & overcoming burnout 3: Climbing, not carrying mountains
Creating energy & overcoming burnout 4: Less haste, More hurry; Making contentment & ambition an unbeatable team – Content but never satisfied
Creating energy & overcoming burnout 5: Dealing well with worry & anxiety at work – Dealing mindfully with worry and anxiety at work – Five positions & Plan more worry less
Creating energy & overcoming burnout 6: Meditation for recovery, regeneration & building willpower: Becoming mindfully unfocused & Mindful use of willpower
Creating energy & overcoming burnout 7: Recovery from physical stress and cognitive overload – Wave breathing, turtling up & Letting your mind come home to roost
Cognitive mindfulness for improving your mental resilience & inner strength
Meditation, brain relaxation, silence
Developing your inner observer – Bare attention & Witnessing like the sun
Mindful thinking 1: Developing wise judgment through non-judgment – Honesty, release, and redirection -Three Levels of Non-Judgment
Mindful thinking 2: Meditation – Life as a positive mindfulness game
Mindful thinking 3: Thinking in harmony – The Yin & Yang of Mindful thinking
Mindful thinking 4: Improving the quality of your thinking – Mindful thinking – 15% less, 15% better
Mindful thinking 5: Think well or don’t think
Mindful thinking 6: Mental clarity & emotional intelligence: If you feel properly you will think clearly
Mindful thinking 7: Making your mind agile through observation – Your thoughts as emails
Mastering attention to reality – Experiencing, feeling, interpreting – Mindfully processing our reality
Riding your inner and outer storms – The eye of the storm – Finding peace in the non-peace
How to remain centred in the middle of a busy mind – Finding the centre of the wheel
Mindful choice & choosing – Two types of choice-less awareness
Connecting to and enjoying silence – The way to silence
How to still your mind to build mental resilience – So how do you still your mind?
Mindful resilience & stress transformation 1: Four stages for transforming negative stress into positive energy
Mindful resilience & stress transformation 2: How to move from anxiety to excitement – Moving from anxiety to excitement
Mindful resilience & stress transformation 3: Becoming mindfully street-wise and learning to control the pace of your mind by shifting down the gears
Mindfulness for developing your emotional wellness and relational intelligence
Essential mindful positivity 1: Mindfully building your mental & emotional resilience 1 – The cycle of mindful positivity
Essential mindful positivity 2: Facing what you cannot face – Mindful inoculation
Essential Mindful positivity 3: Developing optimism & becoming an optimistic stoic
Working mindfully with emotions – Mindfulness around emotions
Changing your emotional patterns & reactions – Mindful of your moods, emotions and dispositions
Mindfulness for flowing with the ups and downs of life – Mindfulness of feelings: The principle of flow & Structure & flow – Mindful plumbing
Mindfulness for emotional thriving: Your emotional colour palate
Mindful relationships 1: Inner listening – Three levels of meditating on silence & Inner sensitivity – Listening to yourself
Mindful relationships 2: Applying Mindful Curiosity to Your Relationships
Mindful relationships 3: Methods for making wise decisions in teams & relationships
Mindful relationships 4: Dealing mindfully with anger and conflict in your relationships
Building intentionality & goodwill toward yourself and others – Goodwill as your object of mindfulness & Why am I doing this? Mindfully self-regulating your energy
Accessing happiness & wellness easily – Happiness as acceptance? & Natural Happiness
Balancing knowledge with wisdom (Balancing accumulating and letting go)
Creative & integrative mindfulness
Integral mindfulness 1: Simple, or aware, or positive, or creative
Integral mindfulness 2: How to transform frustration into motivation
Integral mindfulness 3: How to create a mind of ease, relaxed concentration & positive intention
Getting past yourself – The quickest way to de-stress & Dropping the self
Four mindful questions, four times a year
How to create your own personally tailored mediations – Five steps to create your own meditation objects
Integrating the energy of nature into your meditation – Using Landscape in meditation & Traveling while staying indoors: Meditating with landscape
Meditations for gentle energy & inviting intuitive & creative thinking – What does it mean to meditate on Non-doing?, Liberation from the seeking mind, Solve no problem (& leave no problem unsolved)
Connecting to your creativity in the present moment – The web of time & the intuitive present
Four types of powerful presence & calm – Four Types of Deep Calm, Four Types of Dynamic Power