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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

Antifragile: Thriving Amidst Uncertainty, Crisis and Change

Virtual Practice Session

Resilience is the ability to handle and bounce back from crisis. But beyond resilience lies antifragility which is the ability to use crisis and change to become stronger and better - to thrive. Rather than trying to survive the crisis, this means allowing the crisis or change to rework us, like soft clay, into something new, improved and more resilient ...

Claim Your Calling

Virtual Practice Session

The Ladder doesn’t go anywhere. The race isn’t real. The things we have are not as important as the grooves we carve. Deep down, we know this. Yet, we do nothing. We’re called to something more in our life, yet we’re anchored to the life we have. Most of us would prefer to have a calling, but we’re unwilling to ...

Triggers and Projections: From Out There to In Here

Virtual Practice Session

Shadow practice is a willingness to understand the three fingers that point back at oneself when the index finger points toward someone or something else that is in some fashion causing a charged emotional trigger. Whether it is a luminous or more opaque version of shadow, let’s do some work to befriend and reclaim the disowned voices in us with ...

Befriending Chaos

Virtual Practice Session

Join Lee Mason to learn how to skilfully manage the existential challenges of navigating a rapidly changing polarized world. Practice Testimonials "Lee is so organized; thorough, succinct, and thoughtful. He helps me ground and be present. When I heard 'so many steps to follow' he immediately buffeted with a split-screen option to refer to in the breakout. I can model ...

Enneagram 5: The Path of Non-Attachment

Virtual Practice Session

How does your core fear of being useless, incapable or incompetent or your core desire to competent show up in your daily experience? What triggers you to cut yourself off from your own feelings and body or to become argumentative with others? When do you allow yourself to reach out to others rather than withdraw? How often are you focused ...

Enneagram 7: The Path of Temperance

Virtual Practice Session

How does your core fear of being deprived or trapped in pain or your core desire to be happy show up in your daily experience? What triggers you to avoid taking responsibility and rationalize your choices and behavior? How often do you allow yourself to feel your own pain or be present to another’s pain rather than chasing what feels ...

Reframe to Freedom

Virtual Practice Session

“Every bad feeling is potential energy toward the right way of being if you give it space to move toward its rightness.” So said Eugene Gendlin, the originator of the Focusing practice. And given the current circumstances: pandemic, racial tensions, political unrest, just to name a few, it’s likely that you’re experiencing some so-called “bad feelings” and wish that things ...

Enneagram 2: The Path of Humility

Virtual Practice Session

How does your core fear of being unworthy of being loved or your core desire to to be loved show up in your daily experience? What triggers you to repress or avoid your own needs and feelings to maintain the self image of being "helpful?” How often do you adapt or change yourself to earn approval? How often are you ...

Finding Your Power, Love, and Light: Morning Flow with Kundalini Yoga

Virtual Practice Session

Join Grant for a hybrid kata that combines movement and stillness to open the heart-mind for increased vitality and compassion. The arc of the practice starts with getting in touch with our deepest inspiration for practice, performing light calisthenics, energization exercises, moving through all 3 bodies (gross, subtle and causal). Once we’re warmed up, we engage a seated practice with ...

Happy, Joyous & Free: Recovery in Practice

Virtual Practice Session

For many of us, the path of awakening began with the act of coming to terms with addiction. And with the onset of COVID-19, some of the usual support structures for those in recovery have become more difficult to access or disappeared altogether. Welcome to a recovery meeting for integralists - regardless of program or spiritual beliefs. This meeting will ...

Creating Conscious Friendships: Integral Women’s Group

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 ...

Being Seen & Heard

Virtual Practice Session

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

Bringing Out the Best in Each Other

Virtual Practice Session

In a world of social distancing, polarization of beliefs and clashing worldviews, connection has felt hard to come by. Yet the only way we are going to heal the rift is to find a way through. Join Lee for a session designed to increase your ability to connect from a place of wisdom and compassion with other people whose worldviews ...

Enneagram 6: The Path of Courage

Virtual Practice Session

How does your core fear of being without support or guidance or your core desire to be secure show up in your daily experience? What triggers you to project positive qualities on others and maintain the image of being “loyal?” How does your tendency to anticipate problems get in your way of being present? How often do you allow yourself ...

Seeing Me, Seeing You: Awareness Through Relating

Virtual Practice Session

Part of growing up is learning how to balance transparent and authentic communication with empathy and understanding our impact on others. It’s also learning how to call back our projections and see the other for who they truly are, and are becoming. Join Lisa for a powerful monthly session where we will dive into how to use your relationships as ...

Tea Time Meditation Spectacular

Virtual Practice Session

Isn't tea an amazing thing? In times of joy, tea reminds us of what's worth celebrating. In times of sorrow, tea can help us see the path to wholeness. Sipping this wonderful plant nourishes the innate part of us that's gentle, flowing, and easy. It's almost impossible to sit peacefully with a cup of hot tea and get stuck thinking ...

Harness the Power of Your Enneatype

Virtual Practice Session

During this session, you will learn to see yourself and others through an amazing range of personality types and discover how important the talents of each type are for leading a full-spectrum life. You will also find out what makes yourself and others tick and discover how to use new strategies to successfully tackle life’s many challenges. Before you attend ...

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.

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
Life as Practice: Karma Yoga and Awakening Service

Life as Practice: Karma Yoga and Awakening Service

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.
Start Your Practice
From Trauma to Transcendence

From Trauma to Transcendence

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.
Start Your Practice
Overcome Frustration by Accepting What is Happening, Right Now

Overcome Frustration by Accepting What is Happening, Right Now

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.
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

Finding Your Power, Love, and Light: Morning Flow with Kundalini Yoga

Virtual Practice Session

Join Grant for a hybrid kata that combines movement and stillness to open the heart-mind for increased vitality and compassion. The arc of the practice starts with getting in touch with our deepest inspiration for practice, performing light calisthenics, energization exercises, moving through all 3 bodies (gross, subtle and causal). Once we’re warmed up, we engage a seated practice with ...

Tea Time Meditation Spectacular

Virtual Practice Session

Isn't tea an amazing thing? In times of joy, tea reminds us of what's worth celebrating. In times of sorrow, tea can help us see the path to wholeness. Sipping this wonderful plant nourishes the innate part of us that's gentle, flowing, and easy. It's almost impossible to sit peacefully with a cup of hot tea and get stuck thinking ...

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.

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Today
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

Triggers and Projections: From Out There to In Here

Virtual Practice Session

Shadow practice is a willingness to understand the three fingers that point back at oneself when the index finger points toward someone or something else that is in some fashion causing a charged emotional trigger. Whether it is a luminous or more opaque version of shadow, let’s do some work to befriend and reclaim the disowned voices in us with ...

Happy, Joyous & Free: Recovery in Practice

Virtual Practice Session

For many of us, the path of awakening began with the act of coming to terms with addiction. And with the onset of COVID-19, some of the usual support structures for those in recovery have become more difficult to access or disappeared altogether. Welcome to a recovery meeting for integralists - regardless of program or spiritual beliefs. This meeting will ...

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

Antifragile: Thriving Amidst Uncertainty, Crisis and Change

Virtual Practice Session

Resilience is the ability to handle and bounce back from crisis. But beyond resilience lies antifragility which is the ability to use crisis and change to become stronger and better - to thrive. Rather than trying to survive the crisis, this means allowing the crisis or change to rework us, like soft clay, into something new, improved and more resilient ...

Claim Your Calling

Virtual Practice Session

The Ladder doesn’t go anywhere. The race isn’t real. The things we have are not as important as the grooves we carve. Deep down, we know this. Yet, we do nothing. We’re called to something more in our life, yet we’re anchored to the life we have. Most of us would prefer to have a calling, but we’re unwilling to ...

Befriending Chaos

Virtual Practice Session

Join Lee Mason to learn how to skilfully manage the existential challenges of navigating a rapidly changing polarized world. Practice Testimonials "Lee is so organized; thorough, succinct, and thoughtful. He helps me ground and be present. When I heard 'so many steps to follow' he immediately buffeted with a split-screen option to refer to in the breakout. I can model ...

Enneagram 5: The Path of Non-Attachment

Virtual Practice Session

How does your core fear of being useless, incapable or incompetent or your core desire to competent show up in your daily experience? What triggers you to cut yourself off from your own feelings and body or to become argumentative with others? When do you allow yourself to reach out to others rather than withdraw? How often are you focused ...

Enneagram 7: The Path of Temperance

Virtual Practice Session

How does your core fear of being deprived or trapped in pain or your core desire to be happy show up in your daily experience? What triggers you to avoid taking responsibility and rationalize your choices and behavior? How often do you allow yourself to feel your own pain or be present to another’s pain rather than chasing what feels ...

Reframe to Freedom

Virtual Practice Session

“Every bad feeling is potential energy toward the right way of being if you give it space to move toward its rightness.” So said Eugene Gendlin, the originator of the Focusing practice. And given the current circumstances: pandemic, racial tensions, political unrest, just to name a few, it’s likely that you’re experiencing some so-called “bad feelings” and wish that things ...

Enneagram 2: The Path of Humility

Virtual Practice Session

How does your core fear of being unworthy of being loved or your core desire to to be loved show up in your daily experience? What triggers you to repress or avoid your own needs and feelings to maintain the self image of being "helpful?” How often do you adapt or change yourself to earn approval? How often are you ...

Creating Conscious Friendships: Integral Women’s Group

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 ...

Being Seen & Heard

Virtual Practice Session

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

Bringing Out the Best in Each Other

Virtual Practice Session

In a world of social distancing, polarization of beliefs and clashing worldviews, connection has felt hard to come by. Yet the only way we are going to heal the rift is to find a way through. Join Lee for a session designed to increase your ability to connect from a place of wisdom and compassion with other people whose worldviews ...

Enneagram 6: The Path of Courage

Virtual Practice Session

How does your core fear of being without support or guidance or your core desire to be secure show up in your daily experience? What triggers you to project positive qualities on others and maintain the image of being “loyal?” How does your tendency to anticipate problems get in your way of being present? How often do you allow yourself ...

Seeing Me, Seeing You: Awareness Through Relating

Virtual Practice Session

Part of growing up is learning how to balance transparent and authentic communication with empathy and understanding our impact on others. It’s also learning how to call back our projections and see the other for who they truly are, and are becoming. Join Lisa for a powerful monthly session where we will dive into how to use your relationships as ...

Harness the Power of Your Enneatype

Virtual Practice Session

During this session, you will learn to see yourself and others through an amazing range of personality types and discover how important the talents of each type are for leading a full-spectrum life. You will also find out what makes yourself and others tick and discover how to use new strategies to successfully tackle life’s many challenges. Before you attend ...

Frequently Asked Questions