The 3-2-1 Process (Shadow)
You can do the 3-2-1 Process anytime you need it. Two particularly useful times are right when you wake up in the morning and just before going to bed at night. ...
I AM: Mantra Meditation (Spirit)
Sit in a comfortable, upright posture, and let yourself settle. Then, use the word-sounds-meanings I AM or “Ayam.” Recall it every few moments or whenever thought arises.3 Let yourself be carried ...
Compassionate Exchange (Spirit)
Begin by bringing attention and feeling to the heart and breathing to and from the heart. Recall a memory that evokes the experience of care and compassion. Then, picture someone dear ...
Big Mind (Spirit)
Sit or stand quietly. Notice the qualities and contents of the mind and emotions. Allow them to settle. Silently use your own Facilitator voice to ask to speak to the Controller. ...
Integral Inquiry (Spirit)
1) Sit upright and breathe naturally. 2) Rest in the present moment, releasing attention into the suchness or openness in which everything is arising. Relax into what is. 3) If thoughts ...
3 Faces of Spirit (Spirit)
At any moment, you can experience God as a 3rd-person “It,” a 2nd-person “Thou,” or a 1st-person “I.” Simply repeat the following sentences quietly to yourself, letting each perspective arise gently ...
Basic Breath Meditation (Spirit)
Sit quietly with an erect spine and breathe naturally. Bring attention to the present moment and breathe, silently counting the breath. Begin counting your breath, counting the first inhalation as “one,” ...
States of Consciousness (Mind)
Use your five senses to touch into the physical realm. Look around your environment. What do you see? What do you smell or taste? Listen to any noises that might be ...
Get a Feel for Integral Awareness (Mind)
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 ...
3 Part Breathing Practice (Body)
Stand, sit, or lie in a comfortable position. Take several deep breaths and relax. Inhale through your nose and fill your belly with breath. Fully sense what it is to breathe ...
3-Body Workout (Body)
3-Body Workout (video) I. Causal Body Standing and breathing naturally… Notice the suchness, the is-ness of this and every moment. I am this suchness. I am the openness in which all things ...
Integral Life Practice Matrix
It’s as simple as: Pick one practice form each of the Four Core Modules Add practices from the Auxiliary Modules as you wish Go! (Gold Star Practices recommended)
