Come practice with Aneesah, using N.A.I.L. Freedom, her dynamic self-reflection tool specifically crafted to help you step into the space between stimulus and response, where you always have enough freedom to do the next right thing. This four-step alignment process can help you unshackle yourself from irrational fears, step into the flow, and flourish in all areas of your life.
Embody Your AncestryLee Mason
The goal of this practice is to invite you to consciously embody both your unique individual ancestry and the ancestry that you share with all life. Doing this exercise can help you to feel more at home in reality and more deeply appreciate your interconnectedness with all life.
Integral Life Practice: Enough Talk, It’s Time to Live!Terry Patten and Ken Wilber
Terry Patten and Ken Wilber take an in-depth look at their book Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening. ILP is a highly distilled, easily customizable, and radically inclusive approach to practice, based on the most comprehensive map of human potentials we currently have.
Zero to AwakeJogen Salzberg
Join a multi-dimensional guided meditation and pointing-out instruction tour led by Integral Practice Leader Jogen Salzberg, Sensei through awareness in its various extra-ordinary modes. The tour encompasses the 3 Faces of Spirit through the practice of sparking Wonder, resting into Calm-Abiding, recognizing Spaciousness, orienting to Timelessness, affirming Selflessness and finally being the Clear Light Nature of Mind itself.
3-Body WorkoutIntegral Life
This series of movements (sometimes called Integral Kata) is a way to contact and exercise your three bodies: physical/gross, subtle, and causal.
The Four Energies: Turn Your Energy Into Things That MatterGinny Whitelaw
Ginny Whitelaw helps you experience the four energy patterns that show up in the human nervous system. All of us possess these four patterns, and though most of us have our favorites, all four are available to us at all times. Each is good at different things, and here you will learn what each one is good for, which ones you might use or overuse, and how you can tap into any of them at the right time in order to lead with your fullest and most authentic purpose.
Life as Practice: Karma Yoga and Awakening ServiceRoger Walsh
Anyone who is deeply committed to contemplative practice and to cultivating the qualities it enhances—such as empathy, compassion, clarity and insight, to name only a few—will want to practice as continuously as possible. This means finding a way to use our daily activities and work as part of our practice. Fortunately, such a way is part of the world’s major religious-spiritual traditions, and it is formulated most explicitly in Hinduism as karma yoga.
From Trauma to TranscendenceDr. Keith Witt
This practice will help you cultivate the courage to face your trauma, discover an unbreakable source of resilience and empathy within yourself, and find deeper meaning in your suffering — so that you yourself can become a source of strength and healing for the rest of the world.
Overcome Frustration by Accepting What is Happening, Right NowIntegral Life
Are you angry, upset or frustrated by a situation in the world, or perhaps someone in your life? Are you having trouble accepting some circumstance in your life? Learn to address it constructively by practicing acceptance in the face of difficult feelings. This one minute practice can help you do so.
The Embodied Success Shift: A Simple Meditation to Cut Through the Hustle and Cure Your BurnoutRyan Oelke
This 7-minute meditation is very easy to follow, and empowers you to quickly experience the shift from living outside of yourself to resting in the fullness and foundation of your body. Feel the difference between living on the surface of yourself and what’s it’s like to return within your body, to the center of your life.
Reclaiming Your Power While Struggling With Chronic IllnessDr. Lynn Royster Fuentes
Lynn Fuentes offers a brief teaching about how to reclaim your power while struggling with the sense of disempowerment that often accompanies various kinds of chronic illness, whether you are dealing with your personal health issues or those of a loved one.
Customize Your Mindfulness for Resilience and ImpactMeg Salter
Mindfulness can feel like swimming upstream against your own mind. Yet the benefits are clear: enhanced attention, empathy, and resilience, and reduced anxiety, stress, and even insomnia. Unfortunately, too many people don’t find a practice that works for them and their daily lives. This series comes in five parts: an introduction and four follow-on sessions, each with a sample mindfulness practice based on the four primary ways of relating to the world.
The Mysterious Art of Letting GoCraig Hamilton
Craig Hamilton offers some simple pointing-out instructions to help you “let go and let God”. These practices are not designed to try to get you into any particular state of consciousness, but to liberate you from the need to have any particular state or any particular feeling to be free.
Awaken to Your True NatureCraig Hamilton
A radical new approach to spiritual practice is being born, bringing the possibility of authentic spiritual Enlightenment within reach for all of us. Craig calls it “The Practice of Direct Awakening.” And it is rapidly turning every assumption we’ve had about spiritual practice and Enlightenment on its head.
The Gift of GratitudeJeff Salzman and Corey deVos
Jeff and Corey explore one of the most powerful and universal practices available to us: the practice of gratitude. In times of peak stress, peak fear, and peak anxiety, gratitude is more important than ever. Which means that this year, perhaps more than any other year in recent memory, we could use a nice dose of gratitude to help remind ourselves of the incredible goodness, beauty, and truth that we are all surrounded by. This in turn helps us relax our cynicism, loosen our negative fixations, and make our “skin-encapsulated egos” just a little bit more porous.
Finding Your Inner HomeMiriam Mason Martineau
This practice will help you discern where you are coming from within yourself in each moment — your egoic self, or your deeper essential Self — and enable you to live and relate from a place of presence and centered-ness, so that you can respond rather than react to your child.
Why Meetings Suck (And How You Can Make Them More Fun, Efficient, and Engaging)Joanne Hunt
Join us in this role-playing exercise as four colleagues undergo the first 2 minutes of a business meeting where they discuss a new project. Watch how each participant brings a dramatically different Native Perspective — or “orienting quadrant” — to the table, then get inside their heads to see how they interpret the meeting. Can you spot your own Native Perspective?
A Taste of Centering PrayerFather Thomas Keating
Centering Prayer is a simple Christian practice that helps us to locate and take refuge in our “inner room,” consent to the presence of God-in-2nd-person, and lead us into deep prayer, devotion, and contemplation of the divine. Listen as Father Thomas offers a short guided practice of Centering Prayer.
Your Native Perspective: Better RelationshipsIntegral Life
This practice will help you become more fluent with native perspectives — four fundamental ways of being, perceiving, and doing — in both yourself and in other people.
Essential Meditations: Shamatha and VipashyanaAndrew Holecek
In this excerpt from the Okay, I’m Dead… Now What? web course, acclaimed teacher Andrew Holecek offers guided instructions for two fundamental types of meditative practices: Shamatha and Vipashyana meditations.
Aesthetic Practice: Looking at the OverlookedMichael Schwartz
Michael Schwartz offers a powerful aesthetic exercise to help you activate the various perspectives on art (including becoming aware where we are stuck in the fluidity of our perspective taking) and integrate those perspectives into a higher-order perception that will profoundly expand and deepen your aesthetic experience.
Contemplation on Death and ImpermanenceTerry Patten
Terry Patten offers a short guided meditation to help you reduce the existential fear, dread, and anxiety surrounding death by shifting your attention and identification to the indestructible presence at the very center of your being.
Basic Meditation InstructionsTerry Patten
Terry Patten offers some very basic instructions to help you kickstart your meditation practice. He also offers an extended segment on “Integral Inquiry”, a simple but powerful technique that can deepen your ongoing practice.
Get a Feel for IntegralIntegral Life
Consciously following the deepest contours of your very own nature is the foundation of any Integral Life Practice. Here you will learn how to feel these basic dimensions of your being, simply by noticing what is already present.
Full Spectrum Mindfulness: A Guided TourKen Wilber
Ken Wilber offers a blistering in-depth guided tour through his widely acclaimed Full Spectrum Mindfulness teaching, a series of simple but powerful practices to unlock your deepest sources of power, love, wisdom, and self-mastery.
Compassionate ExchangeIntegral Life
Compassionate Exchange is a way to move freely through all perspectives available to you, instead of staying chronically identified with only one. In this meditative practice, we consciously and deliberately exchange self for other.
The 1-2-3 of GodTerry Patten
The 1-2-3 of God practice will help dramatically deepen your own ongoing practice by getting you in touch with each of the three fundamental dimensions of spiritual unfolding.
The 3-2-1 Shadow Process: Face It, Talk to It, Be ItDiane Musho Hamilton
A crucial aspect of any integral practice is a way to be profoundly honest with ourselves about our shadow, or unconscious, or false self, or dishonesty, or disowned self. The 3-2-1 Process is a simple and effective tool for working with the shadow — any part of ourselves that we unconsciously repress or deny.
The Five Phases of ChangeMary Saunders
Mary Saunders explores the primordial qualities of earth, wood, fire, metal, and water as elemental energies in nature, within our bodies, and within our psyche — a model for physical health, emotional intelligence, and spiritual maturity.
Unleash Your Productivity With Power HoursIntegral Life
Power hours – two-hour, highly-focused blocks of time – are one of the secrets to staying focused and productive at work, school and at home. This one technique will skyrocket your productivity.
Increase Your Erotic PolarityDr. Keith Witt
Renowned marriage and family therapist Dr. Keith Witt offers a short practice to reinvigorate your “erotic polarity” — one of the fundamental forces that sustain thriving relationships.
Cultivating WisdomRoger Walsh
In an era drenched in data, a desire for wisdom has been reborn. Where can we go to learn about wisdom? This ILP module offers distillations of the world’s accumulated wisdom — ancient and modern, religious and scientific, philosophical and psychological.
8 Questions that Disrupt Negativity & DepressionIntegral Life
Depressive symptoms are often accompanied by rumination, or persistent cycles of distorted, negative thinking that undermines your mental clarity. The good news is that with practice you can interrupt these cycles. Use these eight questions to assess the reality of your negative thinking and consider alternative possibilities.
You’re Angry! Find Your Deeper Unmet Need & Reframe Your AngerIntegral Life
Anger arises when you feel like you’ve been violated: you are interpreting some situation or behavior, whether it was done intentionally or not, as a very real violation of your deeper needs or values. It’s usually sourced in a deeper need that’s not being met. This practice is designed to help you find it.
The Koan of Chronic IllnessDr. Lynn Royster Fuentes
Lynn Royster Fuentes looks at the question of chronic illness as part of a koan, a puzzle you have been asked to solve, an all-encompassing and fundamental question that can be answered and re-answered as you investigate the approaches that will reduce your suffering.
What’s Beneath Your Anxiety?Integral Life
Anxiety feels terrible, a gnawing fear that is hard to pin down and harder to shake. This activity may help you alleviate anxiety: when you can see the core fear that’s really underneath your anxiety, you loosen its hold on your emotions and feel more empowered to address it.
The Zen Leader: From Coping to TransformingGinny Whitelaw
Dr. Ginny Whitelaw offers a practice that explores Zen leadership, an authentic expression of the connected Self to serve people, create value and beauty in the world and take away fear.
Death & DyingAndrew Holecek
Join Tibetan Buddhist teacher and end of life expert Andrew Holecek as he walks you through a powerful, and life-changing, one-hour ILP coaching session to better understand death and liberate you from the false identity that keeps you trapped in the fear that your true self is anything other than timeless.
Profound ConnectionDiane Musho Hamilton
Join renowned mediator Diane Hamilton in order to enhance your happiness and deepen your relationships by learning to navigate the three native perspectives that can unlock your power, passion and authenticity in every important relationship in your life.
Discover Your Enneagram TypeHelen Palmer
An extraordinary presentation to help you discover more clarity and wellbeing, with practices for each personality type delivered via a deepening understanding of your inner observer.
Real Yoga: Liberate Your PostureSofia Diaz
Most yoga programs promise to bring you more strength, more endurance, and more flexibility. Real Yoga does too, but goes several steps further, helping you cultivate these very same qualities on the inside as much as the outside. Not just in your body, but also in your heart, mind, and spirit. Sofia Diaz leads an exquisite 1-hour yoga practice, excerpted from her full Real Yoga web course.
Full Spectrum Mindfulness: The Hunger DriveKen Wilber
Ken Wilber offers a taste of his Full Spectrum Mindfulness training program, focusing here on the most fundamental level of mindfulness — the hunger drive.
A Transforming Friendship With JesusPaul Smith
Paul Smith leads you to a full-spectrum realization of God — a God who is big enough to satisfy our minds, close enough to touch our hearts, and familiar enough to easily recognize how God intersects with innermost Self.
Body Mind Moment TrainingRob McNamara
Body Mind Moment Strength Training is designed to help you integrate your workouts into your daily life with the intention of you gaining confidence in your abilities to feel fully alive and to meet the challenges the world presents. Rob’s approach (demonstrated here with his student Maria Bailey) goes way beyond normal strength training goals of developing more muscle or sculpting your body to fit into your skinny jeans, but rather is intended to guide your bodily awareness into what it means to live more completely.
Plant Plus Personalized NutritionJoan Borysenko
The Plant Plus Diet Solution is a user-friendly synthesis of where nutrition is going in the 21st century. It will help you make sense of dietary confusion, give you suggestions on how to personalize your approach to food and bring the practice of mindfulness to bear on that relationship.
Loving CompletelyDr. Keith Witt
Dr. Keith Witt offers a taste of his Loving Completely practice program, an exceptional web course that helps deepen the whole relationship by acknowledging and working with the intrinsic wholeness of human beings.
Spirituality for the Inner SkepticTerry Patten
Terry Patten helps us explore our own inner skeptic, and suggests practices that lead us into a greater awareness of the mystery of life — whether you identify this experience in spiritual terms or not.
Integral EnlightenmentCraig Hamilton
This practice embraces the wisdom of the great meditative traditions, but also reaches forward to unleash the profound spiritual potential inherent in our recently evolved capacities for self-awareness, introspection, self-authorship and relational intimacy.
Always Already: The Brilliant Clarity of Ever-Present AwarenessKen Wilber
In this excerpt from The Eye of Spirit, Ken Wilber offers one of the most powerful (and beautiful) pieces of spiritual writing he has ever produced. This is the very first time these words have been reproduced on the web, and we invite you to share this chapter however you like.
Perfection MeditationIntegral Life
Meditation helps you become more centered and grounded by learning to be still in the present moment. But inner resistance, current circumstances, other people, distracting thoughts, painful feelings and future fears all serve to keep your mind out of presence; they keep you stuck in resistance and away from the perfection and stillness of the present moment. This 5-minute guided meditation will train your mind to slow down and become centered in this perfection.
What Is Your Native Perspective?Integral Life
A big part of having better relationships is clear and meaningful communication. If you’re interested in improving how you communicate and listen to others, this exercise can provide you with a fresh perspective on the way you communicate and how it shapes your instinctual way of being, seeing, and doing in the world.
The Gift of ContemplationFather Thomas Keating and Cynthia Bourgeault
Father Thomas Keating offers a detailed account of the conditions that catalyzed a massive reawakening of Christian contemplative practice in the late 20th century.
Awakening Christ ConsciousnessKen Wilber
Ken Wilber offers a special teaching to awaken Christ Consciousness within your own heart and mind, right here and right now.
Having No Head: A Pointing-Out ExerciseKen Wilber
“Keep an open mind,” we like to say, “but not so open your brain slides out.” But what happens when you open your mind so fully that you end up temporarily misplacing your entire head? Well that’s enlightenment, baby!
A Few Moments of BeingLama Surya Das
Lay claim to your birthright with this short guided meditation by Lama Surya Das.
From the Big Bang to the Big Three: The Evolution of the 3 Faces of SpiritKen Wilber
Ken Wilber takes us on a blistering guided tour through the evolution of the universe, describing how each of the “three faces of Spirit” has evolved from the Big Bang to this present moment.
The Feeling of ErosKen Wilber
Ken Wilber offers a 30 minute guided process that will put you in direct touch with Eros — and in so doing, you’ll likely encounter the simple mistake of ascribing it source to some object outside yourself. By relaxing the contraction around your heart, you’ll experience an unbounded expansion of care, in a simple moment of non-seeking presence.
Love and EvolutionKen Wilber
In order to uncover love’s future, we need to explore love’s past. So Ken Wilber looks all the way back to the Big Bang, retracing love’s role throughout the history of evolution. Rather than just a mere human emotion, love is cast as a central driving force in the Kosmos—the force of Eros itself, pushing all of us along our inevitable return to Spirit.
Integral Mahamudra: The Mandala of AwakeningPatrick Sweeney
Patrick Sweeney, the holder of the Karma Kagyü lineage, offers a powerful mahamudra teaching. The term mahamudra literally means “great seal” or “great symbol”, a body of teaching that represents the culmination and fulfillment of all the practices of the new schools of Tibetan Buddhism. Mudra refers to the fact that each phenomenon appears vividly, and maha refers to the fact that it is beyond concept, imagination, and projection.
The Three Faces of SpiritDiane Musho Hamilton
In this practice we contemplate, think, and know about Spirit in the 3rd-person; we relate, dwell, and commune with Spirit in a 2nd-person relationship, and we meditate, feel and know ourselves as Spirit in a 1st-person apprehension of our source and substance.
10-Minute Practices to Reconnect with SpiritRoger Walsh
A quick and easy way to recontact the sacred dimensions of this and every moment.