Pick one practice from each of the four core modules
Choose one practice each for body, mind, spirit and shadow, instead of trying to work on every area of life at once.
Warum es wirkt
The Starter Kit advises against working on every growth area at once and recommends starting with four core modules, which it calls “the most essential areas of practice.” Naming four areas gives each one a place in the week, so a neglected area shows up as an empty slot rather than going unnoticed. This is a reasoned design choice by the framework’s authors, not a measured result.
So gehst du vor
- Write the four core modules on one page: Body, Mind, Spirit and Shadow.
- Under each, write one practice you could do in ten minutes or less.
- Choose one practice per module to start, and leave the rest of your list for later.
- Keep the four for two weeks, then note which one you skipped most often.
Evidenz
The four-module structure and the advice to start with one practice from each come from the ILP Starter Kit. The Starter Kit is a design guide and reports no outcome measurement for this structure. The 2008 book presents the framework in fuller form; its content was not read for this page. (mechanistic)
Whether a four-part structure does better than a single focus has not been tested in anything this page could find. The Starter Kit’s own wording is “start with the Four Core Modules,” which is a recommendation, not a finding.
Quellen
- Integral Life Practice Team (2005). The ILP Starter Kit: Your Guide to Integral Life Practice (Version 1.0), © 2005 Integral Institute (PDF copy hosted by mindfulnessexercises.com).
- Wilber, K., Patten, T., Leonard, A., & Morelli, M. (2008). Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening. Integral Books. ISBN 9781590304679.
Häufiger Fehler
Building an ideal list of twenty practices on the first day and then doing none of them. The Starter Kit’s advice is to start with the four core modules and build from there.
Übe das mit IX Coach
Weitere Übungen für Integral Life Practice: The Four Core Modules, Explained
- Do a Body module practice: aerobic or strength work
Pick one physical practice, such as aerobics or weightlifting, and do it on a fixed schedule you can keep.
- Take multiple perspectives on one disagreement
Write the strongest version of a view you disagree with, in its own terms, before you answer it.
- Meditate for a set time each day
Sit for a fixed, short period, notice when attention wanders, and bring it back to the breath each time.
- Use a one-minute module on a crowded day
Do a condensed version of a practice you already know, in about a minute, at a fixed moment of the day.
- Add an auxiliary module for the area you neglect most
Once the four core modules feel steady, add one auxiliary module, such as Work, Relationships or Ethics.
- Audit which core area you keep skipping each week
Once a week, check which of the four core modules you did and which you skipped, and write down the first reason for each skip.
Verwandte Konzepte
- Ken Wilber’s Integral Theory (AQAL), Made Practical
Five elements for catching what your view of a situation leaves out, held as a map rather than a truth
- Using Wilber’s Four Quadrants on a Real Problem
Eight ways to put the I, It, We, Its map to work on a problem you actually have
- Waking Up, Growing Up, Cleaning Up, Showing Up: Four Kinds of Growth That Do Not Move Together
Why awakening, maturity, shadow work and everyday embodiment can each grow without the others — and how to notice which one you have left behind
- States vs Stages of Consciousness: Wilber, Combs and O’Fallon
Why a powerful experience and a lasting change are different things, and how each one grows
- First, Second, Third and Fourth Person Perspectives
How the number of viewpoints you can hold grows, what the research does and does not show, and how to practice it in a real disagreement