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.
Por que funciona
The Starter Kit describes the 1-Minute Modules as condensed versions of its Gold Star practices, meant for days when time is short. The authors say the short form serves “to more frequently evoke similar benefits” than the extended version. That is the authors’ claim: frequent short practice is meant to repeat an effect that a longer one produces. The Starter Kit reports no test of it.
Como fazer
- Choose one practice you have already learned in its longer form.
- Pick a moment you already pause at, such as a commute or a lunch break.
- Do the short version once, then note in one word what changed.
- Repeat it at that same moment on several days before deciding whether it helps.
Evidência
The 1-Minute Module idea and its claim come from the ILP Starter Kit, which describes them as condensed Gold Star practices. The Starter Kit reports no measured comparison between the short and extended forms. (anecdotal)
Treat the claim of similar benefits as the authors’ expectation. This page could not find a trial of the short forms.
Fontes
Erro comum
Using a one-minute module before learning the longer version. The Starter Kit describes the short form as what you do once you have learned a practice.
Pratique isso com IX Coach
Mais práticas para Integral Life Practice: The Four Core Modules, Explained
- 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.
- 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.
- 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.
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- Waking Up, Growing Up, Cleaning Up, Showing Up: Four Kinds of Growth That Do Not Move Together
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- States vs Stages of Consciousness: Wilber, Combs and O’Fallon
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- 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