“Use distractions to remind your self that you’re within the current,
Use your ideas to sculpt your notion of actuality,
Soften your physique to nonetheless your thoughts”
Pricey Integral Meditators,
This weeks article explores combining three practices into a brief meditation kind. I discover that placing completely different practices collectively makes for extra attention-grabbing and extra full meditation, and that is one such instance, get pleasure from!
Within the spirit of integration,
Toby
Starts Tuesday/Wednesday evening 9/10th April – Exploring your hidden maps of consciousness –mindfulness meditation for growing up
In a sentence: Mix all the advantages of a traditional mindfulness observe with the progressive internal development & transformation of developmental psychology.
Appropriate for: Rookies and extra superior practitioners alike. Could also be of specific curiosity to these excited by psychology, teaching, philosophy, & find out how to mix these disciplines with a dwelling, dynamic meditation observe…read full details
Article of the week: Utilizing distractions, sculpting ideas, softening the physique
What I’ve achieved on this piece is to place collectively three practices, ‘Being conscious of the non-present second’, ‘Sculpting your ideas’, and ‘Discovering energy by softness’ into an integral observe, the place they’re achieved collectively in a single session. You are able to do them within the order described, or in a special one as you favor. Utilizing the order offered, you could possibly say do:
- 5 minutes mindfulness of the non-present second
- 5 minutes mindfulness of sculpting your ideas
- 5 minutes mindfulness of internal energy by softness
Or you could possibly emphasize one principal observe for 10 minutes, after which doing 2/3 of minutes every of the second two.
‘Being conscious of the non-present second’
“By finding out the non-present second extra intently, typically our thoughts quietens down considerably and turns into extra current, with out effort on our half”
Watch the distractions coming into your consciousness out of your setting and senses, and out of your thoughts. Discover that every one the sounds round you’re within the current second, and that whenever you focus in your consciousness of them, this may deliver you again into the current second, not away from it. Discover that regardless that your ideas could also be of the previous or future, the ideas themselves are occurring now, within the current! By recognizing this and being current to your distractions, they show you how to to return into the current second, reasonably than taking you away from it!
‘Sculpting your ideas’
“Take a look at the ideas you’re experiencing proper now, and ask your self the query; Are they sculpting me, or am I sculpting them?”
The primary place right here is solely to look at your ideas. By doing a little grow to be conscious of your minds psychological content material, and begin to see how every of your ideas is influencing your notion of your self and your world. By ideas I imply not simply sentences, however photographs, reminiscences, psychological impulses, something that’s being generated on the psychological aircraft. Then ask your self the query: “What’s the optimum method for me to mentally body what my thoughts is dwelling upon, in order that I derive most worth and minimal pointless ache from it?”
Observe making small, inventive interventions in your considering course of, guiding your ideas in response to the precept of the above query.
‘Discovering internal energy & psychological stillness by softness’
“How can I nonetheless the thoughts with as little effort as doable, utilizing the softness of the physique?”
Everytime you suppose a thought, the strain or vitality of that thought will flip up as an vitality within the physique. The observe right here is to make the physique as ‘comfortable’ and relaxed as doable, in order that your physique vitality is unable to ‘assist’ the vitality of your ideas. At any time when a thought tries to seem, chill out the areas of your physique the place you’re feeling the vitality of the thought, and let the thought dissolve away. On this method let your thoughts progressively chill out right into a nonetheless, inconsiderate house the place you may regenerate your internal energy.
Associated studying: Being mindful of the non-present moment
Sculpting your thoughts
Finding strength through softness
Article & content material © Toby Ouvry 2024, you’re welcome to make use of or share this text, however please cite Toby because the supply and embrace reference to his web site www.tobyouvry.com
All upcoming courses and workshops at IMA:
Ongoing – Weekly Tuesday, Wednesday Online class schedule
Ongoing on Wednesday’s, 7.30-8.30pm – Wednesday Meditation for stress transformation and positive energy with Toby (Bukit Timah)
Ongoing on Tuesday evenings, 7.30-8.30pm – Tuesday Meditation for stress transformation and positive energy with Toby (East Coast)
Ongoing – Effortless effort – The art of doing by non-doing, a ten-week meditation course
Tues & Weds 19,twentieth March, 7.30-8.30pm – Spring Equinox balancing and renewing meditation
Saturday March twenty third, 11th of September.30am – Integral meditation deep dive mini-retreat
Begins Tuesday/Wednesday night 9/10th April – Exploring your hidden maps of consciousness –mindfulness meditation for growing up
Saturday & Sunday April 20th & twenty first – Integral Meditation 1.5 Day Retreat
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