Meditations for Developing a Mind of Ease, Relaxed Concentration and Positive Intention – A Five Module Online Course

Beautiful Spring

Cost of Workshop: Sing$$75


Time: This is a five module online course, those participating will be given the link to the course webpage plus a password, after which they can do the course at a pace that is suitable and convenient for them.

Venue: Anyone from anywhere in the world can participate in this course from the comfort of their living room. All you need is online access!

One sentence summary: This five module online course offers a contemporary, practical introduction to meditation and mindfulness that aims to integrate the fundamentals of traditional meditation practice with contemporary insights from psychology and neuro-psychology in a powerful and effective way.

Meditation and mindfulness are, simply put, ways of training our mind and attention to focus consciously upon objects that give rise to inner wellbeing, harmony, and happiness.

Listen to Toby talking about the Mind of Ease Practices:

What you will learn on this course:

Practical meditation and mindfulness techniques that:

  • Enable you to consciously release unwanted tension and anxiety from your body-mind and transform your relationship to stress.
  • Help you to build a warm, friendly and supportive relationship to both yourself and others
  • Train your mind to take in, focus upon and appreciate the positive in your life
  • Develop your concentration skills (the ability to focus one-pointedly upon a single object/task), and in particular a special type of relaxed concentration, or lucid awareness
  • Enable you to connect with and relax deeply into an experience of inner stillness
  • An increased capacity to use your mind effectively without getting overwhelmed by mental busy-ness

All of these skills can be consolidated into a daily meditation practice that can be done in ten minutes!

The Structure of the course:

Thursday October 23rd – Module 1: Meditating on Ease, Flow and Presence – This opening module looks at how to create an experience of deep mind-body relaxation and flow by:

  • Connecting to three levels of ease and safety (physical, mental and spiritual)
  • Understanding  how to release stress and tension that accumulates in our mind and body during the day and re-energize our body through focus on the breathing
  • Learn how to orient our mind in the present moment, giving our life a deeper sense of centeredness and balance even when experiencing challenges

Thursday October 30th – Module 2:  Meditating on Warmth, Friendship and Care – The meditation tools taught in this module aim firstly at learning to direct feelings of warmth, friendship and support toward the person whom we spend 24 hours of our day with; ourself! Once we have developed a stable, friendly and harmonious relationship to ourself, we can then expand and develop our feelings of warmth and care toward others; our family, our friends, all humans and eventually to all living beings. Achieving a stable experience of love, warmth and compassion is only possible with a very stable inner base, and this stable base is what we focus upon mindfully developing in this module.

Thursday 6th November – Module 3: Meditating on Appreciation, Positivity and Enjoyment

The ability to consistently approach challenges and events in our life from a positive and appreciative perspective is an essential mindfulness tool for enjoying our life deeply. All too often we lose sight of the good things that are right in front of us because our mind is pre-occupied and obsessed with the things we perceive as “wrong”. The methods taught in this module aim to address our natural “negativity bias”, and create strong mental habits that facilitate feelings of appreciation, gratitude and enjoyment.

Thursday 13th November – Module 4: Developing Focus and Concentration through Meditation – A fragmented, distracted state of mind seems to be the norm in the midst of our current, frantic pace of life. The meditation techniques taught in this module specifically address how we can develop the skill of focused, lucid concentration amidst all the distractions and busyness that calls for our attention. Developing focus and concentration not only has the benefit of making us more effective in achieving our goals, it also gives us access to an experience of deep regenerative peace that we can rest in as we travel our life’s many and varied pathways.

Thursday 20th November – Module 5: Meditating for Inner Stillness and Insight – This module focuses on how we can discover the natural “inner stillness” and silence of our mind and experience what a profound and life changing effect it can have  upon the quality of our life. We learn the skill of resting easy in the natural inner space of our own awareness, and the discovery of a deeper level of ourself known in meditation terms as the “bare witness observer”. On a simple level the discovery of inner stillness and the bare witness observer enables us to meet our daily challenge with greater equanimity and presence of mind. On a deeper level inner stillness and the inner witness opens us to a deeper level of meaning and context for our life, awakening us to a new dimension of who we are and what we might be capable of becoming.

This final module also introduces an integrated meditation practice that combines the skills of all five modules into a single short meditation.

For further enquiries: Email

About the creator and course facilitator Toby Ouvry

Toby is a British meditation and mindfulness teacher, and the founder of Integral Meditation Asia. He has been practicing and teaching meditation for over eighteen years, five of which were as a Buddhist monk within the Tibetan tradition. In his teaching and coaching he combines practical meditation techniques from the world’s great wisdom traditions with the cutting edge practices that are currently emerging from both the integral and evolutionary consciousness movements. You can find out more about the work of Integral Meditation Asia and Toby by going to www.integralmeditationasia and



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