Integral Meditation Asia

“You are the seagull above the whirlpool of your life. See yourself centred, relaxed, skilfully adapting to the wind changes, accepting them, working with them moment to moment. You are entirely at home”

Image & quote from this week’s article on ‘The seagull whirlpool & other stress transformations:
https://tobyouvry.com/2026/05/the-seagull-whirlpool-other-stress-transformations/

This week’s article offers three of my favourite perceptual shifts to help you manage & expand into the stress of your life challenges.
Image & quote from this week’s article on: ‘Rats, meadows, & the World doing Itself (Stress tolerance & transformation)’:
https://tobyouvry.com/2026/05/world-doing-itself/

“Can you distinguish your feelings from your emotions? Oftentimes this skill can help you navigate stressful situations more successfully, & with less effort!”
Image & quite from this week’s article on ‘How to stop difficult feelings becoming negative emotions’:
https://tobyouvry.com/2026/04/how-to-stop-difficult-feelings-becoming-negative-emotions/

“How can you start co-creating a greater sense of both safety & excitement in your life today?”

Image & quote from this week article on “The quest for both safety and excitement”:
https://tobyouvry.com/2026/04/mindful-of-the-quest-for-safety-excitement/

“What are the areas of your life that you tend to get stuck in self-alienation? How can you start using self-acceptance in these situations, strengthening your self-esteem in the process?”

Image & quote from this week article on “Are you building self-esteem or self-alienation?”
https://tobyouvry.com/2026/04/are-you-building-self-esteem-or-self-alienation/

“If we can allow ourselves to skilfully acknowledge & experience difficult emotions, there is a corresponding release of a range of positive, enjoyable emotions.”

Image & quote from this week article on “Mindfulness, emotions & your MRVA’s (Mass rapid value assessments)”
https://tobyouvry.com/2026/04/mindfulness-emotions-your-mrvas-mass-rapid-value-assessments/

This week’s article focuses on emotions & how you work with them as a major lynch-pin of your energetic resilience. Its something that we will be exploring in depth in the new Wednesday:
https://integralmeditationasia.com/workshops-classes/the-inner-smile-meditations-for-inner-regeneration/
and Saturday:
https://integralmeditationasia.com/workshops-classes/the-inner-smile-earth-healing-deep-dive/
meditation series on building confidence & resilience with the inner-smile practice.

"’Muddy water is best cleared by leaving it alone’. The tricky thing is that with a busy mind, where there is conflicting or competing energies, this is often the last thing that we feel like doing!"

Image & quote from this week article on “Muddy water - Meditation as waiting & allowing”:
https://tobyouvry.com/2026/03/muddy-water-article/

“Awareness of colour & facial expression are two ways of using mindful attention to improve your mood and energy with very little effort. You just need to remember them & return to them often”

Image & quote from this week article on “Mindful of – colour therapy & facial expression”:
https://tobyouvry.com/2026/03/mindful-of-colour-therapy-facial-expression/

This week’s article focuses on working with colour & facial expression, both powerful, enjoyable methods for enhancing mood & energy.

If you enjoy it, then do have a look at this Saturdays workshop, that looks at this subject in depth:
Saturday, March 28th 9:00am – 12:30pm – Inner smile & Earth Healing meditation workshop – Build health, confidence & energetic resilience in life:
https://integralmeditationasia.com/workshops-classes/inner-smile-meditation-workshop/

as well as the class:
https://integralmeditationasia.com/workshops-classes/the-inner-smile-meditations-for-inner-regeneration/
& deep-dive series following on from it:
https://integralmeditationasia.com/workshops-classes/the-inner-smile-earth-healing-deep-dive/

In the spirit of living-in-colour,
Toby

“If we are able to acknowledge our self-hatred & work on forgiving ourself, then overcoming our resentment & hatred of others becomes 100% easier, as does opening to love”

Image & quote from this week article on ‘Healing hatred, opening to Love with the help of the Earth’:

https://tobyouvry.com/2026/03/healing-hatred-opening-to-love-with-the-help-of-the-earth/

“Release the weight & burdens of your life downwards into the Earth. She in turn receives it, taking it into her body, where it can be recycled & renewed”

Image & quote from this week article on ‘Healing thru the Earth, & Earth-as-Self’:
https://tobyouvry.com/2026/03/healing-thru-the-earth-earth-as-self/

“Relax into fatigue, work WITH your body, rather than fighting with it to complete the task when you are tired”

Image & quote from this week article on ‘Tired of being tired – Relaxing into, not fighting with your fatigue‘:
https://tobyouvry.com/2026/03/tired-of-being-tired-relaxing-into-not-fighting-with-your-fatigue/