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Integral Life Practice Starter Guide

Integral Life Practice is a comprehensive but astonishingly simple approach to well-being, awareness, and transformation. Rather than focus on merely one aspect of the self, ILP brings a whole and balanced approach to realizing the full spectrum of your being, providing you with the very best and most effective practices to help you Wake Up, Grow Up, Clean Up, and Show Up in your life, your relationships, and your work in the world.

INTEGRAL — comprehensive, balanced, inclusive.

LIFE — the whole enchilada of love, consciousness, the body, relationships, work, emotions, and the mystery of existence.

PRACTICE — something we do, usually to improve ourselves in some way — to make ourselves happier, stronger, smarter, more capable of loving and helping others. We practice in order to fulfill the potential of who we really are.

Thus, Integral Life Practice is a whole and balanced approach to practicing for life — our individual lives, the lives of others, even the life of the planet.

ILP contains specific practices within a framework that holds them together. The practices and the framework are equally important. The practices ensure that you’re actually doing something, not just thinking about it. The framework makes sense of what you’re doing, giving everything a place.

We’ve designed ILP to be as easy and flexible as possible. We know how busy most people’s lives are, and how important it is to work with your busy schedule. But we’ve also included as much as possible, so you can go as deep as you wish. An ILP can take as little as 5 minutes a day—or it can expand up to many hours. It’s up to you.

Featuring Daily Live Practice Sessions

Integral Life offers live, daily, guided ILP Practice Sessions with dozens of deeply-experienced Practice Leaders from all over the world, which you can experience from the privacy of your own living room.

IMPORTANT: You haven't set your timezone yet. Your ILP Calendar will show Practice Session times in other timezones if you don't set your local timezone. You can set up your timezone here.

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Today

Social Meditation

Virtual Practice Session Virtual Practice Session

Social Meditation is inherently an integral practice, embracing both the inner and outer of our experience, and explicitly practicing together as individuals and as a we. In Social Meditation we use a variety of peer-to-peer protocols and instruction sets to practice in any or all of the 4 Ups: Waking Up, Cleaning Up, Growing Up, Showing Up. Social Meditation was ...

Integrating to Action and Will Through Building Decision Making Muscles (Enneagram 9 Practice Group)

Virtual Practice Session Virtual Practice Session

"Moving beyond the distraction age and towards our own integration requires action, will, and decisiveness. Ennea 9s (and others as well) are haunted by inertia; an object at rest tends to stay at rest. For many 9s that means being glued to the couch. So getting ourselves (or ennea 9s we live with) to make a decision can feel like ...

Community Healing Circle (Enneagram 5 Practice Group)

Virtual Practice Session Virtual Practice Session

Please join fellow Enneagram enthusiasts, spiritual practitioners, and engaged citizens for a community healing circle. You are invited into a space of reflection and witnessing of our personal and collective hopes, hurts, and growing edges as we tend to the important work of hospicing old systems and building new systems that affirm and regenerate life. Meet Your Practice Leader Jordan ...

The Deliciousness of Deep Listening (Connection Series)

Virtual Practice Session Virtual Practice Session

Ken Wilber once said, “It is lonely at the top”. By “top,” he meant the higher reaches of the developmental stages where there are fewer and fewer self-identified integral folks…like us! He encouraged embracing this evolutionary space with both pride and humility. Let’s face it… the integral community is tiny. We aren’t always surrounded by a like-minded and like-hearted integral ...

Zero To Awake: The Subtle Body

Virtual Practice Session Virtual Practice Session

We will use qualities of the three primary modes of consciousness as articulated by Ken Wilber as experiential doorways into the liberating dimensions of Waking-Up. Zero to Awake is a gradual practice sequence designed as an inclusive activation and appreciation of our spiritual nature. New and seasoned practitioners will find nourishment in this pointing- out instruction style guided meditation. Meet ...

Trying On Perspectives

Virtual Practice Session Virtual Practice Session

Our consciousness delivers a worldview of ourselves acting as autonomous agents, controlling our life. That worldview is the frame of the subject of our awareness. It is the proverbial water that we fish swim in everyday, moment to moment. What would it take for us to recognize that water in which we are swimming? Usually, we need a new perspective ...

Live Awake

Virtual Practice Session Virtual Practice Session

So, you’ve woken up! Congratulations!….Now what? If you’ve had an enlightenment experience, the world may look pretty different to you now than it did before. What does 'being in the world, but not of the world’ look like? How do you live “awake?” Four surprisingly simple instructions offer beginning touchstones for navigating your everyday “post-awakening” life with wisdom and grace. ...

Dance With Your Darkness

Virtual Practice Session Virtual Practice Session

“One can only face in others what one can face in oneself.” —James Baldwin When we disown aspects of ourselves, we amputate our ability to show up fully, access our gifts and align with our truth. Then we tend to project those aspects onto others and either envy or vilify them. But always, lying just beneath the surface of what ...

Integral Women’s Group

Virtual Practice Session Virtual Practice Session

Although our capacity for deeper connections actually increases with self-development, many of us have found that as we progress on our journey of growth that the friendships we once enjoyed no longer nourish us in the same way. Wouldn’t it be nice to develop friendships with women who share your values of waking up, growing up, cleaning up and showing ...

Experience Inner Peace with iRest®

Virtual Practice Session Virtual Practice Session

iRest® (integrative restoration) is a research-based secular application of an ancient mindfulness practice that combines deep relaxation and resiliency training with meditative inquiry to address such issues as stress, anxiety, depression, PTSD, chronic pain, sleep disturbances, and overall well-being. Developed by Dr. Richard Miller, iRest restores psychological & spiritual wholeness by healing unresolved issues in the body, mind & spirit, ...

N.A.I.L. Freedom and Flow

Virtual Practice Session Virtual Practice Session

We all have unconscious bias - those blindspots that cloud our judgment, robbing us of our power. We all experience discomfort hearing that we have biases that prevent us from living our potential. In spite of everything, self-awareness is a definite possibility and the only way to reclaim our destiny. Imagine what can be different when you become more skilled ...

Integral Recovery For Everyone

Virtual Practice Session Virtual Practice Session

Each time we meet, we will explore an aspect of Integral Recovery. I am the author of an award-winning book called Integral Recovery: A Revolutionary Approach to the Treatment of Alcoholism and Addiction, and most of the time we will follow the text of the book -- but not necessarily. Every time we meet we will also meditate together using ...

Debate as a Contemplative Discipline

Virtual Practice Session Virtual Practice Session

To treat our enemies as intelligent, feeling beings. To treat those who disagree with us as worthy of dialogue and appreciation. To host the time and place within ourselves to thoroughly examine and investigate the thought processes that generate opinions. With these aspirations, we can willfully occasion a unification of opposing views and a resolution of their contradictions. Amongst people ...

The Inside-Out Revolution by Michael Neill (Book Discussion)

Virtual Practice Session Virtual Practice Session

Interested in discussing The Inside-Out Revolution? Transforming the World One Mind at a Time. The simplest way to change the world is to show up differently. This is an introduction to the Three Principles model of spiritual psychology that Paula is trained in. It’s a “new understanding of how life works that turns traditional psychology on its head. …is built ...

Embodying Infinity & Eternity

Virtual Practice Session Virtual Practice Session

Join Lee to experience a greater sense of freedom and fullness in your daily life by engaging in practices designed to help expand your awareness of the nature of space and time. Explore the relationship between emptiness and form, and navigate the interplay between future, past and present. (These sessions are inspired by the work of Tibetan lama Tarthang Tulku ...

Enter the Zone

Virtual Practice Session Virtual Practice Session

We’ll start with a quick introduction to the groundbreaking work on flow states by Mihaly Csikszentmihalyi, followed by exploring practical ways we can create those juicy, elusive, rich and nourishing optimal states of deep engagement. Optional: Join 10 minutes early to chit-chat, meditate or engage in some music together. Meet Your Practice Leader Nomali Perera, MA, PCC, has been in ...

View all upcoming live practices...
Self-Guided Practices

We also offer dozens of self-directed practices, featuring some of the most skillful teachers, leaders, and artists on the planet.

Zero to Awake

Zero to Awake

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.
Start Your Practice
3-Body Workout

3-Body Workout

This series of movements (sometimes called Integral Kata) is a way to contact and exercise your three bodies: physical/gross, subtle, and causal.
Start Your Practice
Grace and Grit: An Interview with Sebastian Siegel and Julia Ormond

Grace and Grit: An Interview with Sebastian Siegel and Julia Ormond

Julia Ormond interviews Sebastian Siegel at the 2020 Integral European Conference about the film adaptation of "Grace and Grit". Bence Ganti facilitates with an introduction to Ken Wilber. They discuss book-to-film, acting, directing, producing, characters and set, filmming, and pivotal elements of production.
Start Your Practice
The Four Energies: Turn Your Energy Into Things That Matter

The Four Energies: Turn Your Energy Into Things That Matter

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.
Start Your Practice

Wake Up

There are many ways of defining “spirituality” and what “spiritual practice” means. Some people refer to spirituality as a special state of consciousness, some as a level of development, and some as its own developmental line. Others consider spirituality to be an attitude—one of love and tolerance, for example. And many feel that spirituality relates to an ultimate concern, or to an Ultimate Being or Condition.

Integral Spirituality includes all of the above definitions, and lets you determine how you most feel called to embody your spiritual nature at any given time. That said, the Integral Framework recognizes at least three basic perspectives through which we can experience Spirit: as 1st-person, 2nd-person, and 3rd-person. Integral Spiritual Practice attempts to include all three perspectives, regarding them as simply three dimensions of the Divine. And we have a number of spirit practices to help you awaken to all three.

View upcoming Waking Up practices

Grow Up

How does all of this fit together? This is where the Mind or Framework module comes in. To know, love, and serve our complex world, we must be able to see it from many perspectives. Expanding to a more comprehensive worldview or framework does exactly this. This is made immensely easier if we have a solid theoretical map, and we believe the Integral Framework is the current state-of-the-art. Thus, we recommend you learn Integral and develop the ability to skillfully apply it to any and all situations.

But the Growing Up module does not only involve an intellectual study of Integral. It is more significantly expressed when AQAL is effectively utilized as a means of integrating all kinds of knowledge. Then, you’ll develop a feel for the many perspectives that enable us to engage and comprehend our multidimensional world.

View upcoming Growing Up practices

Clean Up

Shadow module practices help integrate unconscious thoughts and emotions into conscious awareness. They clean up the basement of the mind: those parts that you’ve disowned, buried, or projected onto others. Often, these are unpleasant aspects of yourself you’ve deemed unacceptable or unlovable. Sometimes, however, they’re your best parts you don’t feel worthy of or willing to own. Both your lower and your higher self can be hiding in your shadow. Shadow work helps you befriend them both, so you can be more healthy and whole, and have more free energy for development.

View upcoming Cleaning Up practices

Show Up

If the first three pillars of Integral Life Practice are focusing on our own interior growth and development, then Showing Up is allowing the fruits of your practice to spill over into the rest of your life, your relationships, and your work in the world. This is where we focus on integral flourishing, bringing more of ourselves online in whatever domain we find ourselves in — parenting, leadership, creativity, our health, our wealth, etc.

View upcoming Showing Up practices
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Let's Get Started!

We hope you enjoy learning and practicing ILP. This is a special time in human evolution, when so many have the opportunity to work on themselves—to make their lives better, for their own sake and for the world. We hope this technology serves you toward that noble end. We hope you practice diligently, with love, and with humor. May you find growth, well-being, and new awareness through your Integral Life Practice.

Design Your Practice in 5 Easy Steps

Integral Life Practice is based on several crucial and unique principles. It’s modular, scalable, customizable, concentrated, distilled, and based on the cross-training principle. All of which is to say, ILP is quintessentially Integral.

The modular aspect of ILP means establishing your ILP requires at least one practice from each of the Four Core Modules: Body, Mind, Spirit, and Shadow. A “module” simply represents a general area of practice—but it’s up to you what specific practices you choose in that area. In time you may want to take up additional practices within the core modules. You might also consider practices from auxiliary modules such as Sex, Work, Relationships, Ethics, etc. You may find that you already have practices in some areas. If so, adding them to your ILP can be as easy as situating them within an Integral framework. We’ll walk you through this process shortly.

The scalable nature of ILP means time need not be an issue. You can engage your practice for as much or as little time as you have available—from a short practice to a session that lasts for an hour or longer. Being busy with life shouldn’t stop you from having a life practice.

All of the information and tools presented in this overview come from the collective experience of ILP practitioners. As you begin your ILP, you’ll have your own experiences and insights, which we invite you to draw upon as you design your own personal practice. This ILP design process will help you get started, regardless of how many modules you choose to engage and how much time you have available.

Now let’s look more closely at these 5 steps for designing your ILP.


Evolving Your ILP Over Time

As your ILP evolves, you will likely find the need to let some old practices go, and take on new ones. It takes courage to adopt new practices. A new practice is always a mystery. “Will I like it?” “Will it work?” “Will I look funny doing it?” When committing to a new practice, try it for at least two weeks. At the end of that time, revisit your ILP Blueprint. Check in and reflect upon how your ILP is going. Have you moved closer towards your ILP vision and goals? How well did you fulfill your practice commitments?

Next make any needed adjustments. Engaging in a new practice often incites resistance. After all, as we grow we push the edge of our comfort zone. This can challenge the part of us that tries to maintain the status quo. It’s normal and natural to feel emotional resistance. Simply acknowledge your reactions and continue to practice. These are often the most fruitful times for growth. If resistance continues to be a problem, ask an ILP friend or mentor for their perspective. It may be that the practice truly isn’t right for you. Listen to your friends, mentors, or teachers, and then use your own best judgment to decide.

And finally, remember more is not necessarily better. Integral is based on what’s essential—it’s not meant to be totalistic. Be sure to have at least one practice from each of the Four Core Modules, and of course add more if you wish.

Also note that we publish brand new practices every week. While we caution you to avoid committing to too many practices and risk overwhelming your regular routine, you might nonetheless want to give these weekly practices a try. You could perhaps include a “wildcard day” in your ongoing regimen, allowing you to broaden your horizons a bit more, experiment with new practices, and keep your ILP integrally informed as you design the practice that’s right for you.

Good Luck!

There’s an old story told in practice circles. The great golfer Ben Hogan was asked by a journalist what made him so good at the game. Hogan answered, “I’m just lucky, I guess.” “But you’re well known for practicing all the time!” the reporter said. To which Ben replied, “Well, the more you practice, the luckier you get!”

This certainly applies to Integral Life Practice. It’s not that practice causes enlightenment or greater awareness or a more fulfilled life. But it does make you just a little bit luckier, if only by bringing your being into greater harmony with the universe, God, or grace. While there is certainly a results-oriented side to ILP, which is perfectly legitimate, there is also a sense in which we practice… just to practice—for no other reason than because it feels like the right thing to do. And this just so happens to make us luckier in terms of results.

It’s in this spirit that we wish you good luck! And we hope that your ILP brings much love, joy, and fulfillment to your life.

Upcoming Practice Sessions
Wake Up: Experience Ultimate Reality

Waking Up is the dimension of your ILP designed to give you a deeper, more direct experience of reality. These practices help you move beyond the limitations of your small sense of self and begin to realize a deeper, more fundamental oneness inside you. Often called a path of liberation and enlightenment, Waking Up frees your mind and emotions from the illusion of alienation, from the grip of your fears, and from the chattering of your thoughts.

IMPORTANT: You haven't set your timezone yet. Your ILP Calendar will show Practice Session times in other timezones if you don't set your local timezone. You can set up your timezone here.

Views Navigation

Practice Session Views Navigation

Today

Social Meditation

Virtual Practice Session Virtual Practice Session

Social Meditation is inherently an integral practice, embracing both the inner and outer of our experience, and explicitly practicing together as individuals and as a we. In Social Meditation we use a variety of peer-to-peer protocols and instruction sets to practice in any or all of the 4 Ups: Waking Up, Cleaning Up, Growing Up, Showing Up. Social Meditation was ...

Zero To Awake: The Subtle Body

Virtual Practice Session Virtual Practice Session

We will use qualities of the three primary modes of consciousness as articulated by Ken Wilber as experiential doorways into the liberating dimensions of Waking-Up. Zero to Awake is a gradual practice sequence designed as an inclusive activation and appreciation of our spiritual nature. New and seasoned practitioners will find nourishment in this pointing- out instruction style guided meditation. Meet ...

Experience Inner Peace with iRest®

Virtual Practice Session Virtual Practice Session

iRest® (integrative restoration) is a research-based secular application of an ancient mindfulness practice that combines deep relaxation and resiliency training with meditative inquiry to address such issues as stress, anxiety, depression, PTSD, chronic pain, sleep disturbances, and overall well-being. Developed by Dr. Richard Miller, iRest restores psychological & spiritual wholeness by healing unresolved issues in the body, mind & spirit, ...

Embodying Infinity & Eternity

Virtual Practice Session Virtual Practice Session

Join Lee to experience a greater sense of freedom and fullness in your daily life by engaging in practices designed to help expand your awareness of the nature of space and time. Explore the relationship between emptiness and form, and navigate the interplay between future, past and present. (These sessions are inspired by the work of Tibetan lama Tarthang Tulku ...

Enter the Zone

Virtual Practice Session Virtual Practice Session

We’ll start with a quick introduction to the groundbreaking work on flow states by Mihaly Csikszentmihalyi, followed by exploring practical ways we can create those juicy, elusive, rich and nourishing optimal states of deep engagement. Optional: Join 10 minutes early to chit-chat, meditate or engage in some music together. Meet Your Practice Leader Nomali Perera, MA, PCC, has been in ...

Grow Up: Grow In Psychological Maturity

Growing Up is the dimension of your ILP designed to help you grow into your fullest potential of psychological complexity as you mature through the ten stages of adult vertical development. These practices can help you grow into and beyond the 8th, “integral” stage of psychological development where you’ll begin to make sense of everything around you. As you train your mind to think integrally, you’ll become capable of seeing, understanding and navigating reality in among the most comprehensive ways possible at the present time.

IMPORTANT: You haven't set your timezone yet. Your ILP Calendar will show Practice Session times in other timezones if you don't set your local timezone. You can set up your timezone here.

Views Navigation

Practice Session Views Navigation

Today

Trying On Perspectives

Virtual Practice Session Virtual Practice Session

Our consciousness delivers a worldview of ourselves acting as autonomous agents, controlling our life. That worldview is the frame of the subject of our awareness. It is the proverbial water that we fish swim in everyday, moment to moment. What would it take for us to recognize that water in which we are swimming? Usually, we need a new perspective ...

The Inside-Out Revolution by Michael Neill (Book Discussion)

Virtual Practice Session Virtual Practice Session

Interested in discussing The Inside-Out Revolution? Transforming the World One Mind at a Time. The simplest way to change the world is to show up differently. This is an introduction to the Three Principles model of spiritual psychology that Paula is trained in. It’s a “new understanding of how life works that turns traditional psychology on its head. …is built ...

Сlean Up: Heal Your Wounds

Cleaning Up is the dimension of your ILP designed to free you from the hurt, anger, and limitations of your past experiences and wounds, and keep your heart free of the resentments and regrets that build up daily within us. Among the most powerful practices there are, Cleaning Up practices help you clarify who you are after your blindspots no longer have control over you, truly liberating your power and potential both personally and professionally.

IMPORTANT: You haven't set your timezone yet. Your ILP Calendar will show Practice Session times in other timezones if you don't set your local timezone. You can set up your timezone here.

Views Navigation

Practice Session Views Navigation

Today

The Deliciousness of Deep Listening (Connection Series)

Virtual Practice Session Virtual Practice Session

Ken Wilber once said, “It is lonely at the top”. By “top,” he meant the higher reaches of the developmental stages where there are fewer and fewer self-identified integral folks…like us! He encouraged embracing this evolutionary space with both pride and humility. Let’s face it… the integral community is tiny. We aren’t always surrounded by a like-minded and like-hearted integral ...

Dance With Your Darkness

Virtual Practice Session Virtual Practice Session

“One can only face in others what one can face in oneself.” —James Baldwin When we disown aspects of ourselves, we amputate our ability to show up fully, access our gifts and align with our truth. Then we tend to project those aspects onto others and either envy or vilify them. But always, lying just beneath the surface of what ...

N.A.I.L. Freedom and Flow

Virtual Practice Session Virtual Practice Session

We all have unconscious bias - those blindspots that cloud our judgment, robbing us of our power. We all experience discomfort hearing that we have biases that prevent us from living our potential. In spite of everything, self-awareness is a definite possibility and the only way to reclaim our destiny. Imagine what can be different when you become more skilled ...

Integral Recovery For Everyone

Virtual Practice Session Virtual Practice Session

Each time we meet, we will explore an aspect of Integral Recovery. I am the author of an award-winning book called Integral Recovery: A Revolutionary Approach to the Treatment of Alcoholism and Addiction, and most of the time we will follow the text of the book -- but not necessarily. Every time we meet we will also meditate together using ...

Show Up: Unleash Your Vision, Vitality, and Power

Showing Up is the dimension of your ILP designed to help you show up throughout your life and career with your fullest potential. These practices help you understand your unique strengths and styles, your personal calling, tap your capabilities, and make the contribution only you can make.

IMPORTANT: You haven't set your timezone yet. Your ILP Calendar will show Practice Session times in other timezones if you don't set your local timezone. You can set up your timezone here.

Views Navigation

Practice Session Views Navigation

Today

Integrating to Action and Will Through Building Decision Making Muscles (Enneagram 9 Practice Group)

Virtual Practice Session Virtual Practice Session

"Moving beyond the distraction age and towards our own integration requires action, will, and decisiveness. Ennea 9s (and others as well) are haunted by inertia; an object at rest tends to stay at rest. For many 9s that means being glued to the couch. So getting ourselves (or ennea 9s we live with) to make a decision can feel like ...

Community Healing Circle (Enneagram 5 Practice Group)

Virtual Practice Session Virtual Practice Session

Please join fellow Enneagram enthusiasts, spiritual practitioners, and engaged citizens for a community healing circle. You are invited into a space of reflection and witnessing of our personal and collective hopes, hurts, and growing edges as we tend to the important work of hospicing old systems and building new systems that affirm and regenerate life. Meet Your Practice Leader Jordan ...

Live Awake

Virtual Practice Session Virtual Practice Session

So, you’ve woken up! Congratulations!….Now what? If you’ve had an enlightenment experience, the world may look pretty different to you now than it did before. What does 'being in the world, but not of the world’ look like? How do you live “awake?” Four surprisingly simple instructions offer beginning touchstones for navigating your everyday “post-awakening” life with wisdom and grace. ...

Integral Women’s Group

Virtual Practice Session Virtual Practice Session

Although our capacity for deeper connections actually increases with self-development, many of us have found that as we progress on our journey of growth that the friendships we once enjoyed no longer nourish us in the same way. Wouldn’t it be nice to develop friendships with women who share your values of waking up, growing up, cleaning up and showing ...

Debate as a Contemplative Discipline

Virtual Practice Session Virtual Practice Session

To treat our enemies as intelligent, feeling beings. To treat those who disagree with us as worthy of dialogue and appreciation. To host the time and place within ourselves to thoroughly examine and investigate the thought processes that generate opinions. With these aspirations, we can willfully occasion a unification of opposing views and a resolution of their contradictions. Amongst people ...

Frequently Asked Questions