In exploring ways to integrate new practices into one’s routines most successfully, its useful to note that while there is often at least one addition of a new foundation practice, significant progress can be made by adapting one’s current routines.
New Foundation Practices: These are new activities chosen specifically for their potential to cultivate desired capacities. For most, practicing access to centered presence is the core new activity. For others, adding a movement practice such as Aikido or Nia to integrate center, relaxation and power is transformative. Meditation is another common foundation practice, along with learning to step back and re-center one’s priorities and planning with ones internal compass, one’s core concerns.
Refinement of Current Activities: By shifting approaches to an existing activity, one can build on current habits in order to better achieve desired results. This might include shifting how we do what we already do (same activity, with different focus and different commitments) so that one is literally practicing something different. A simple example is the shift of an existing exercise routine in which goals may have been limited to target heart rate or minutes of exertion or weights lifted (this is the head leading the body through exercise) to a more whole-body centered workout. Then, in addition to previous fitness goals, a new layer is added, which might include: keeping breath soft and relaxed even as respirations increase; allowing relaxation and flow in those body parts that are not directly involved in exertion (e.g., in spinning class, a relaxed grip on the handle bars), and practicing being fully present to sensations vs. simply powering through sensation.
It might involve using the same calendar block for exercise to shift from something that is simply a “should” for fitness’ sake, to a joy for spirits sake. (e.g., off the treadmill and onto the hiking trail.)
Tag onto to Current Activities: “What do I do every day, that I would like to be able to do in a different way?” Add new foundation practices to current activities to maximize success through regular practice. For example, a two minute centering practice might be added before each significant meeting, or a 10 minute step back, reflect, and plan time might be added to an existing end-of-day routine.
Look for Opportunities: Some practices are best integrated simply by turning up one’s radar in search of opportunities to practice, both to learn what works, and to strengthen the embodiment of that capacity, so that it will be available when needed. Communication practices are often best approached this way. For example, if one needs practice in making powerful requests, or perhaps in declining others’ requests vs. a default ‘yes’ response, then simply committing to notice and make the most of opportunities as they arise can be very effective.
