The cornerstone of the Integral Framework is an understanding of perspectives (e.g., the I perspective, the We perspective, the It perspective, and so on). In any moment, you can feel these basic dimensions of your being, simply by noticing what is already present.
Feel your present I-space or individual awareness. What does it feel like to be an “I” right now? Feel that I-ness.
Feel your present We-space or intersubjective awareness. What does it feel like to be in relationship to others right now? (If no other people are present, you can imagine a significant other, your family, or your coworkers. You can even try to feel what connects you to someone on the other side of the world.) Feel that We-ness.
Feel your present It-space or objective world. What is physically surrounding you? What does the ground feel like beneath your feet? Feel that It-ness.
Now, feel your body—your feelings and sensations.
Feel your mind—your thoughts and images.
Finally, feel the witness or Spirit of this and every moment— that which is aware of your I, we, it, body, and mind, right now.
Silently remind yourself, “These are all dimensions of my being and becoming, all of which I will include, none of which I will reject.”
You have just felt a very brief version of AQAL— all quadrants (I, We, It) and all levels (Body, Mind, and Spirit). This is exercising body, mind, and spirit in self, culture, and nature.