Integral Life Practice · A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening by Wilber, Ken -- Read -- Imperial Library of Trantor

Index

Preface Acknowledgments The Great Experiment 1. Why Practice

About the Practices in This Book 1-Minute Module: What’s Your Deepest Motivation?

2. What Is Integral Life Practice?

A Radically Inclusive Approach Integral Life Practice Is “Powered by AQAL” Launch Pad: 4 Core Modules Gold Star Practices Pressed for Time? Try a 1-Minute Module Time to Devote Yourself Deeply? The Principles of ILP Still Apply Principles of Practice The Smart Way to Wake Up

3. Get a Feel for Integral Awareness

Four Dimensions of Being: I, We, It, and Its All 4 Quadrants, All the Time 1-Minute Module: Get a Feel for Integral Awareness

4. The Shadow Module

What Is the Shadow? The 3-2-1 Shadow Process

The Origins of the Shadow Bringing the Light of Consciousness to the Shadow Gold Star Practice: The 3-2-1 Shadow Process Sample 1: Phil Visits His Childhood Friend Sample 2: Kathy Gives Her Power to Bill Sample 3: Tony Meditates with a Monster 1-Minute Module: The 3-2-1 Shadow Process

More Advanced Forms of Shadow Work

Lighter Shades of Shadow The Strange Logic of the Psyche

Transmuting Your Authentic Primary Emotions

Ongoing Emotional Transmutation Evolving Your Relationship with Your Emotions Integrating Light and Dark, Spirit and Shadow

5. The Mind Module

The Practice of Taking Perspectives

Increasing Your Capacity to Take Perspectives

Elements of the Integral Framework

AQAL Integral Theory AQAL: All Quadrants, All Levels, All Lines, All States, All Types A Place for Everything In Your Life Quadrants Levels of Consciousness Lines of Development Answering Life’s Questions Levels and Lines: Many Paths, One Mountain A Spectrum of Worldviews How We Participate in Co-Creating Worldviews The 4 Quadrants Reloaded States of Consciousness State Training 1-Minute Module: States of Consciousness What’s Your Type? Identifying Your Myers-Briggs Type How Personality Types Inform Your Practice

Applications of the Integral Framework

Using AQAL to See a Bigger World 1-Minute Module: Quad Scan What Perspective Are You Coming From? What Is Not Integral

An Integral Operating System

6. The Body Module

Redefining the Body Integrally

It Takes Three to Tango

The 3-Body Workout

Step 1: Grounding in the Causal Body Step 2: Energizing the Subtle Body Step 3: Strengthening the Gross Body Step 4: Gross-to-Subtle Stretching and Cool-Down Step 5: Resting in the Causal Body Summing Up: 3-Body Workout Principles 1-Minute Module: 3-Body Workout

Gross Body Practices

Physical Exercise Is Essential! Strength Training: A Core Practice for Optimum Health Gold Star Practice: Focus Intensity Training (FIT) 1-Minute Module: Strength Training Muscle Groups Flying High with Cardio 1-Minute Module: Aerobic Workout Sports, Dance, and Neuromuscular Coordination Stretching Integral Nutrition The 4 Quadrants of Integral Nutrition

Subtle Body Practices

Subtle Body Exercise Yoga, Qigong, and the Martial Arts The Core of Energy Practice Subtle Mastery Conducting Intensity Conducting Sexual Energy Subtle Breath Practices The Body Module’s “Inner Game” Head, Heart, and Hara Subtle Body Practice for Managing Your Inner States Breathe and Feel. Always Big Heart = Big Mind = Integral Feeling-Awareness

Resting in the Causal Body

Sleeping to Awaken Constant Consciousness

7. The Spirit Module

Spiritual Practice for an Integral Age

An Integral Spirit The Many Colors of Spirit Can You Feel It? Practicing the Spirit Module Spirit How?

The 3 Faces of Spirit

Integral Spirituality Engages All 3 Faces of Spirit Exploring the 3 Faces of Spirit

Spirituality in Relationship

Spiritual Community Integral Devotion Opening to Devotion Integral Theism? Stages of Devotion Trans-Rational Devotion Integrating Life Practice through Devotion

Integral Meditation Practices

Meditation: Making Spirit Real Meditation Practices Basic Breath Meditation I AM: Guided Meditation Gold Star Practice: I AM: Mantra Meditation Gold Star Practice: Integral Inquiry 1-Minute Module: Integral Inquiry Gold Star Practice: The 3 Faces of Spirit 1-Minute Module: The 3 Faces of Spirit Gold Star Practice: Compassionate Exchange The Perfect Practice

8. Integral Ethics

The Need for Integral Ethics

But Isn’t Ethics Boring, Stifling, Oppressive . . .? The Assault on Ethics We Must Discover a Higher Ethical Sensibility

The Framework of Integral Ethics

Growing Ethically The Basic Moral Intuition Who Do You Throw to the Sharks? Ground, Intrinsic, and Relative Value Meeting Ethical Dilemmas Morality and Ethics Don’t Be Partial: 4 Quadrants of Ethical Practice

The Art of Integral Ethics

Three Reasons for Living Ethically Take an Unflinching Look at the Costs of Unethical Behavior Completing Your Karmas It’s Not What You Did, It’s What You Do Next Ethics and Your Relationship to Yourself Masculine Self-Compassion Feminine Self-Compassion The Ethics of Shadow Work Flying Under Altitude Expanded Ethical Responsibility The Lightness of Integral Ethics

9. Living Your Life as Practice: Relationships, Work, Parenting, Creativity, and Other Additional Modules

The Flesh and Bones of ILP

Everybody’s Got Their Stuff Effort, Surrender, Purpose, and Commitment

A Quick Tour of Some Additional Modules

Work Money Time Management Communication Intimate Relationship Sexuality Family and Parenting Community Service Nature Creativity Will

Using the Integral Framework in Daily Life

Viewing Additional Modules through Five Integral Lenses Using the Quadrants Levels and Lines of Parenting States of Practice Living Your Types Affirmations: A Power Tool for Actualizing Desired Changes Practicing Perfection

10. Navigating the Practice Life Part I: Designing Your ILP

Elizabeth and Jeremy: Two Examples of the ILP Design Process 1. Assess Your Current Situation 2. Identify What’s Missing 3. Choose Your Practices 4. Practice! 5. Be Flexible 6. Fine-Tune Continuously 7. Get Support Spend Time in Good Company On Working with a Teacher Core Values, Vision, and Life Purpose ILP Blueprint ILP Weekly Tracking Log

Part II: The Art of Integral Practice

Everyday Expanded Awareness Practice Tips and Principles

Always Practice Discernment Take Responsibility Free Your Energy and Attention Be Your Own Best Friend Resisting Resistance? Practice Feels Good. And Bad Expect Both Good Days and Bad Days Don’t Waste Time Beating Yourself Up Keep It Simple Integrate Your Practice Practice and the Fast Pace of a Busy Life Let Love Open the Door Allow Paradox to Expand You Seasons and Phases in the Practice Life

The Unique Self Index About the Authors E-mail Sign-Up

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