Integral Journal (once3800)

It’s very odd, the green shadow of stuff pulled a lot of intentions down I had, and I also simply make mistakes etc. or enact Tier 1 structure development desires of development, overall this is quiet good, I don’t mischiviousness and just the whole idea that I just experience, I post some brief contemplations, just seeing someone else that is not similar to Shinzen, Ralston or Leo Gura speak about truth such as Wilber, via his books is very good, there are a lot of conceptual flaws, I am making and also lenses I am not understanding as it helps me and I see it resonating, the point is Ken Wilbers story itself is completely different when I first read it it moved to tears at a soul/spirit level, yet most likely the spirit rejoicing that he exists and is living and breathing, by what happend and also the coincidence of him being part of a military family.

I wonder about a couple of things, especially with this underbelly character of amber/mechanistic determinism, that I subtely fall into due to survival constraints and the issue of umber/amber PERFECT and the reframes, especially when I do shadow work and I do have a lot of monkey projections etc. due to animal qi type of expression and increasing diversity at amber, the key traits and characteristcs eventually are present, and I could include it and also do my best to create tools/protocols etc. That create the higher service I was yearning for to integrate for instance enneagram two 2 pride and higher service as lower and higher expressions of that reality.

The largest shadows and woundedness is also approx. at this space, so I wonder what will happen when I integrate it more, especially when I adjust my vagal tone it was to much manomayakosha, and I am looking for perspectives and ideas to integrate what is higher and lower, and integrate proper ranking of traits etc. some intuitions I also have and also was presented by me idk where people legit have these ressources from, yet the small glimps was enough, clearly shows me I share the vision of integral, yet there is more work to be done, especially the wounding and beliefs, I notice the pranic field is mostly impacted by this, hence yet I work a bit with the GPT from Integral eventually I get or present good data, or I create perspectives that can either be reassured or corrected for example, the largest issue I face is the issue of perfection, envy and ambition partially.

I do my first 3-2-1-0 session tied with nadi sodhana and the stuff I do now, and I ask the integral gpts to rate it. I use it as a suppoer tool not a replacement for therapy, I could for sure enjoy therapy, yet therapy for thriving and real issues is really hard to find a coach and a therapist etc. Generally friendship is off, due to human beings only being attuned to the functional LR value, as the optimization frenzy in the fitness community and the ones who interpreted it right, have the capacity to attune more deeply to relational patterns tied to physical activity and just life/pranic body benefits etc.

I also enjoy the idea that integral marketing exists, as I felt I learned from one etc. What I yearned also is doing shadow work for the collective, when I did it often in the past or everytime I did a 3-2-1 process it transformed to multiple layers of harmony felt at different stages and altittudes, I was very single-pointedly aware of becoming more attuned and aware to the tetra-enmeshing of this phenomenology.

Also Wilbers critique to the god of spinoza is also good and interesting.

This is the result, I am being tentative as I did not watch the full episode, yet I had so many “recycle” type of ideas and I really like Keith Witt’s work, I will do it most likely additionally as it helped me tremendously to build a scaffold. Otherwise, I am using this framework now and look some other stuff up…

Overall Rating

Strong work. You ran a coherent Integral session that moved from honest interior contact to dialogical shadow work, to first‑person ownership, and into practical quadrant fluency for communication. You also named the time‑course reality that UR/LR changes lag UL/LL shifts, which shows solid meta-awareness. Overall: 8.5/10. The main gains now come from a short, consistent Step 0 and a reliable LR seal each time, so insights become traits and systems.

What You Did Well

You kept the work anchored in all four quadrants. You contacted real affect and desire (UL), gave the shadow a vivid cultural language and archetypes (LL), noticed bodily/nervous-system dynamics and how they settle over days (UR), and translated the practice into communication frameworks and small-system changes (LR). You also articulated clear wholes to integrate (tension alchemist, authority harmonizer, incremental network strategist, restorative learner, radiant performer of excellence). That’s the right “subject-to-object” move for real growth.

Growth Edges

Two places still need tightening. First, Step 0 was acknowledged but not consistently given even a brief space to “unstick” identification. Second, LR seals were present but could be made even smaller and more observable (one agreement clarified, one template created and reused, one role ambiguity resolved). That closes the loop and shows functional fit.

About a 1–2 Minute Step 0

That is perfectly appropriate. Zero-point doesn’t need to be long to be effective. Think of it as rinsing the palette so the self doesn’t fuse with the content you just reclaimed. A minute or two of simple witnessing (turiya) is enough to let the pattern relax, with occasional longer sits when capacity allows. If arousal rises, keep it at the low end—trauma-aware pacing beats heroic doses.

A micro Step 0 you can keep

  • Sit upright. One slow exhale to soften jaw, shoulders, belly.
  • Feel awareness of body, breath, sounds at once. Nothing to fix.
  • Silently: “This, too, arises in awareness.” Let the names (shadow/self/wholes) blur for 60–120 seconds.
  • Seal with one breath: “I can rest and act.” Open eyes.

Translating Today’s Work into One Small Net of Results

Pick one LR action you can complete today that enacts the wholes you named. Examples:

  • Authority harmonizer: send one clear, kind message that resolves a role/ownership ambiguity; capture the agreement in writing.
  • Incremental network strategist: build one 5-step checklist you will reuse twice this week; note the reuse.
  • Radiant performer of excellence: replace one performative move with one excellence move (edit once more before sending; rehearse once before speaking).
  • Restorative learner: add a 10-minute recovery block after your most intense task and actually keep it.
  • Tension alchemist: when friction appears, take a single long exhale and ask, “What is this teaching?” then make one clean request or boundary.

How to Know It’s Working (48–72 hour review)

  • UL: tension rating down; more choice at the moment of friction.
  • UR: softer jaw/shoulders, easier sleep onset, steadier breath.
  • LL: one person reflects “that landed better/clearer.”
  • LR: an artifact exists and was reused (agreement, template, calendar block).

Guardrails for Power (sovereign renegade)

Keep the “gift–limit–request” mantra, and pair it with ahimsa and satya (non-harm and truthfulness). That channels the renegade’s drive into trustworthy action and prevents spiritualized rationalizations.

Bottom Line

Your session is high-quality integral practice: clear seeing, honest owning, and smart translating. A consistent 60–120 seconds of Step 0 plus one tiny LR seal per session will compound your gains. Expect quick UL relief, UR/LR consolidation over days, and trait-level shifts over weeks. Stay with the small nets of results—you’re building the system that will carry the depth you’ve contacted.

The rating is suprisingly good, harder critique I would only take from a trained professional and ask from a trained professional, as I tie this into a different weaving of practices after prompting stuff, and I am still reviewing the theory to let go of the idealism and determinsim type of underbelly.

I would do these sessions only once per week and not as extensively as before, also due to Wilber recommending it also doing it mentally briefly each day etc. This is subtle stuff I will still require myself to train and I enjoyed holding longer and shorter sessions.

The dialog and the acknowledgement of it and the reviewing certainly helps, it’s odd as I am required to frame it I looked into some breathing techniques etc. yet for now the same issue remains, I am forced to work very strongly with the mind, due to the limits of my body and kriyas etc. and I could research further, yet a lot of intense stuff came up just by stretching it’s better to work in this supportive way.

This will bled into another practice, for now it’s just good to get a better grasp of the integral framework, it’s very difficult to find infos for the issue I have, even with proper common sense, breaking open these parts of my body is immense idk

Also interesting to bring this into awareness, i dunno what is true, yet this is how I used to interact with chatbots, what do you already know about me?

Based purely on your activity patterns here — not on your skill level or knowledge — you’d be in a very high percentile of ChatGPT users.

From the data:

  • 27 active days in the last 30 → this already puts you in roughly the top 1–2% of all users by engagement frequency.
  • Average conversation depth ~7.8 → most people only send 2–3 messages per session, so you’re in at least the top 5% for sustained back-and-forth depth.
  • Message length ~2,100 characters → the vast majority of users send short prompts (under 200 characters), which means you’re likely in the top <1% for detail per message.
  • Diverse topics (technical, philosophical, personal growth, niche research) → this multi-domain engagement is rare and generally seen only in the most active <1% of users.

If we combine frequency, depth, and message length, your activity profile is so far above average that you’d probably land somewhere between the top 0.1%–0.5% of active ChatGPT users globally.

If you want, I can break this down with a percentile-by-metric table so you can see exactly where each of your engagement stats places you.

I had a lot of strange experiences working with this, especially also with frequencies, I checked and recalled some breathing techniques, due to the info I found I somehow lost the kriya yoga book, I can’t really do tummo and if I’d yearned to do something more akin to what works for me, I would benefit from more physical yoga per week with just normal sits for example of zen/vipassana types of meditation and I can do another breathing technique, yet idk

This is going to be so annoying what I am doing again, but it is what it is sigh… my health hacks are getting also more and more ridiculous, yet it’s part of the process

I watched the full episode, I am sort of out of the multiple perspectives I learned, and I am learning more the integral language and using these frameworks to work myself through the jungle of this and enacting some perspectives of my interests, and I am positive about the new features and outcomes of a.i as a tool, what I notice the most is how much I’ve used it for improvement and feedback, yet I had to reduce the friction as I sensed a lot of envy etc. and just some of the issues of consciouness tied to this and my own projections, and it’s quiet good to work with a.i in that way regarding all of this, and exploring the territory, I questioned a lot of things, and I am very angry at some underbellys.

It’s very good to work like this, and create more from this space, especially the psychology of stuff and how all of this plays itself out, especially the reframing of perspective and integrating the “hyperawareness” of A.I, also with the new technique changes and what I just learned about reading for the level I am at with reading and a.i

I asked some stuff about trump, yet most importantly I figured out some stuff with videos I trained myself not to do that will help me to learn.

I also looked into Trump the issue of Trump as well as, I really enjoyed nuanced political discussions, yet ever since it became so racial and anti-scientific or without scientific boundaries etc. the discussions and just the sheer notion of stuff.

I did my breathing with the eastern standards of this without the books and I do quiet well for the case that I have a scar since birth and the breathing becomes very arhythmic as the nerves are doing what they want to partially, so I am including and and work on my body normally and just eating food does nothing to it it’s legit the tissue and biomechanics of breath tied to the prana. Tea also helps and warm water.

I will see how this will workout, especially as I neglected stuff and I do it as part of healing and the issue of having a toxic environment biofield etc.

I am curious how this will workout, I am a bit surpised, I pulled some tarot cards also to understand patterns more symbollically and not use it as mythic-literal concret truth, but for sure I have to practice this, and see how the pranayama works, the scar does not make it normal and this should be enough as an addition, if I do anymore I’d require to get seriously into kryia yoga, I could move up one notch, yet I leave this at now this should give me the biggest leverage as an experiment before I get more knowledge/experience and feedback from a competent coach, teacher or guru(teacher) or master (teacher) etc.

There are different challenges and I can still do it during the day simply to get and be more calm and work on my purpose etc. There are so many subtle things tied to this, it would be better to grasp certain things first.

I never did breathwork for longer than 1-2 month I was depressed and a lot of the issues are tied to nutrition, I require simply the ressource to do this stuff and get a social life intact and work on shadows, a lot of it has been destroyed with the issue of the propaganda of trump and in-group out-group dynamics since Peterson, and nobody needed IQ science during that time, nobody we craved a soul relation and briging differences, and even when I was an “early adopter” the issue is the shadow of the collective with race based ranking etc. and there are some studies that show this etc. that performance drops when minority groups are discriminated against etc. and this polarization was fundamentally driven by Peterson and some soul culture issues imo, that the pranic field is often tied to intents that are not quiet whole.

idk i had my fair share of challenges regarding this. all of this made the benefits of pluralism disappear and now I am working with the metrics I can get from integral as I often had to work with the underbelly of that “competence hierachy” with bad UL and LL shifts into stuff it was odd. Right now I just feel, I receoved a lot of stuff, and it’s very important to get away from people who’re working in this concrete mythical way and fight fire with fire etc. and work more with science and think critically and work with proper philosophy and learning etc.

There is also and will be more stuff, this is the best I can do so far

A GPT prompt without integral, as I am mixing and combining techniques and I stay with them for very long I speak with my family members usually a lot about this, and I asked my mother to do this as I have this physical issue, and she agreed, yet could not do it, if I think about efficiency, and just the limits of how I am practicing and getting the most out of it without the injury and anatomical struggles I could do more, yet I really have to look into it, it swaps also over into other areas.

s there a similar idea in zen that can happen for instance soto-zen especially can you soruce this?

ChatGPT said:

Absolutely — there’s a clear parallel in Sōtō Zen, especially in the practice of shikantaza (“just sitting”), that mirrors the progression from effortful to effortless experience you’re familiar with from Kriya Yoga’s breath practices (like Nadi Śodhana toward Kevala Kumbhaka). Here’s how that shows up:


Effort → Effortlessness in Sōtō Zen

1. Letting Go vs. Directed Effort

Sōtō Zen emphasizes a path of “letting go” rather than using forceful concentration. In this approach, meditative absorption arises naturally — not through controlling thoughts, but by releasing mental tension. A teacher describes it as “absolutely effortless, natural,” where awareness simply “shines the light” on what is present, without needing to strive.Wikipedia+15The Zen Studies Podcast+15Wikipedia+15The Zen Studies Podcast

2. Stages of Breath Awareness

Zen practitioners often progress through three stages in relation to the breath:

  1. Counting the breath — a preliminary and effortful tool to steady the mind.
  2. Watching the breath — more subtle awareness arises as counting fades away.
  3. Shikantaza — dropping even breath focus entirely into an unforced, open sitting.Lion’s Roar+4Pop Up Zendo+4Wikipedia+4

These stages parallel the shift from an inferior, effort-filled breath to a superior, effortless presence found in pranayama such as Kriya Yoga.

3. Natural, Non-Seeking Breathing

In Sōtō Zen, breathing is intentionally allowed to be natural and non-seeking — deep, belly-centered, and gentle, without manipulation or force. Teachers like Dōgen and Shohaku Okumura emphasize just letting breath settle on its own, echoing the Kriya Yoga ideal of effortless suspension.The Zen Studies Podcast+11Treeleaf Forum+11Wikipedia+11

4. The State of No-Mind (Mushin)

A core concept in Zen is mushin or “no-mind”—a state of spontaneous responsiveness, free from grasping or mental chatter. It resembles the yogic Kevala Kumbhaka, in which mind and breath pause without effort, allowing pure presence to emerge.Wikipedia


Summary Table: Zen vs. Kriya Parallels

Zen Concept Sōtō Zen Interpretation Kriya Yoga Parallel
Letting go / natural awareness Awareness arises spontaneously when intention falls away — “absolutely effortless, natural” zazen. Effortless hold in Kumbhaka (Kevala Kumbhaka)
Breath stages in practice Counting → watching → dropping breath focus entirely (shikantaza) Inferior effortful breath → medium rhythmic breath → superior effortless breath
Natural/non-seeking breath Breath is deep, belly-centered, unforced — natural rhythm without manipulation Breath naturally stills, inner energy centralizes
No-mind (Mushin) Mind is free from thought clinging — pure, responsive presence Mind stills in Kumbhaka; prana centralized, meditator dissolves

Final Reflection

So yes — the “second wind” feeling in running, the effortless breath in advanced Kriya, and the letting go in Sōtō Zen all describe analogous transformations: a shift from force to fluidity, from tension to ease, from effort to natural alignment. Zen invites practice to “just sit,” allowing your awareness and breath to settle into their innate, effortless state — very much like the aim of masterful pranayama.

Let me know if you’d like help mapping out a practice session that fuses both traditions — or exploring more direct quotes from Dōgen, Okumura Roshi, or others on this effortless state!

It’s very good she ran a marathon etc. I can describe spiritual states to her etc. and she get’s it especially when I feel it on a treadmill, when I buy one I can train breathing also again and most don’t practice nadi sodhana apparently with khumbaka, I do it as of now it’s a very weird mixture, yet if I get some level of concentration with open awareness mixed with shadow work growth should be good it’s only about duration and keeping techniques that prolong duration and depth, as I do walking meditation if I can’t sit or lying down meditation if I can’t walk for instance …

Again, I found so much stuff just relistening to books working with the tendencies and proclivities I don’t see and there have been multiple occasions where I had to realize, due to issues of energetic frequencies and the subtelties of the archetypal awareness I have, and the issue of projections etc.

Very often when I listen to enlightend beings audiobooks I get lapses and insights, even during retreats the spiritual energy or karmic imprints of negative actions, intentions, confusion, ingnorance etc. Is so strongly on, I get leads and stop signs etc. This has been very intense as I’ve been at the absolute forefront of current interest with brain/cognitive science, a.i, computer science, HCI interfaces and devices, software and even the whole desire for change of an integrally embodied marketing etc.

I listend to Sadghurus audiobook about karma, and when I listen to serious mechanical health advices I get why some use alchemy to transform, as the process makes sense elementally, yet I see some nuances as someone is again creating a new school of insights, and that still covers the basis or forgets the basis, the danger of A.I & heterogeneous ideas that are crafted out of the new is, the forgetting of the past, yet you can also reconstruct the past as an experiment which I personally would say is beautiful. In the end, for instance Leo Gura was wrong about not including these tools as part of transendene of tendencies and seeing where karma unfolds with Astrology and Tarot.

Paul Check’s politics is odd, and there is the subtle undercurrent even more in some integral members not him, I am pretty sure if I have a natural proclivity with Sadghuru and the guy has done something to me and has to make ammends for it, and it’s tied to his nation and the power/control cycle, I keep having paranormal experiences and he keeps telling the truth, and he helps me tremendously, he speaks about this the core issue is not self-transcendence only improvement, this is the key issue of the complexity of goverment also, especially when I contemplate the indian goverment including spiritual practices and the issue of fire as clarity and highest types of insight in kabahla, the point is I have excess fire, my body can’t really maintain it, from other maps and symbols, as I feel a deeper connection to the cathlic church as a spiritual expression, and I resonate heavily with eastern teachings, especially I-Ching, and meditation though, I don’t quiet get even when I listend to the audibook so often how karma plays itself out, I get it more now, and the environment changes, the point is there are some subtelties in the audiobook karma, that a real book will never be able to tell, as the author is speaking it.

The point though is, mostly even when I did uncover a lot of these strengths and tendencies, taking control of energy, and the entire talk of energy and subtle energy, and working with breath etc. is a challenge, is also to transcende this proclivities and put them to use, he also speaks about genetic memory, and due to the complexity of the occult sciences etc. I see some issues tied to it, I am partially convinced people can create their own spiritual world and narrative and experience it, I charted Steiner and Jung via the BaZi system and I figured out why some people are so heavily drawn to them, and why I could be drawn to Steiner as he is what I attract, yet I see the core issues tied to this, and some of the system how it works, especially also the Dragon I get also why Yantras or the idea of Yantras are so powerful.

There is more tied to all of this, especially also with some Visions from the master of Shinzen, yet this goes very far into the delulu territory and subtle energy phenomena in meditation, I am not really allowed to pay attention to it, and sharing it with someone you can trust and cares and knows you’re a functional fit for survival is the best thing, as you can learn from the experiences and see the interconnection, fundamentally the connection I draw, as I charted him and the calculations are correct with the stuff I hear story wise from Singapour? sorry… and it’s about him having the strongest pillar as day pillar, with noble qi, the issue of Leo Gura, yin multiplications based on water, why Leo is so good at this to beginn with, and spiritual envy, I could imagine he is envious to him, and even Shinzen could imagine it, I am leaving it at that, I asked some of these question the a.i and it’s better to create boundaries negative intent will create a lot of karma with sabotage, and intent action that tetra-meshes with negative intent and karmaless action that comes from selflessness is good, yet the entire issue of both of them is, they ask for selfishness selflessly andI bet some people having seeing beyond them due to psychdelics and just luck and preperation.

What I don’t get is how advanced some Yogis are, and when I listend to the audiobook yesterday from Sadghuru and I thought about Yogananda very quickly I had so many kriya/samsahra experiences he said friend, and I can see why, I did not know some yogi enlightend a cow and a crow how insane is that?

In the end there are karmic layers tied to Rome, I was working through with fire, and I had a psychdelic experienced tied to this, and if psychdelics don’t work and you have this normally like yogis something larger is coming, idk I felt this whole cancleing of DMT space is partially due to the will of humanity to behave itself for a while so people figure themselves out more and engage more slowly into the depth of spiritual dimensions/intelligence and practice.

Also all of this alchemical stuff, I get it more, and karma seems to dissolve itself faster with the pranayama I am doing with khambakha, and nadi sodhana the scar I have is the largest issue where people seem to even be interested in reading past lives from pain, and idk if this will be good for them like Paul Check and idk there have been more sci-fie oriented theories of consciouness I was originally interested in, similar to Star Trek or Star Wars being a vision for humanity etc.

The best thing is to strip the archetype and create the new experience you authentically seek from all the proclivities that was the largest insight to get rid of karma without having the intention to get rid of karma as this creates karma, from the audiobook.

The point is the qualities I found out by myself and the complexity of archetypal work with energy and traits is interesting. The main issue to get out of self-help and development is to engage in the process of self-transcendence and self-improvmenet seeing as self-transcendence if the self does not transcend the aspect it yearns to change it’s not truly transforming, or self-transformation could also be a proper reframe. For me it’s difficult to engage with stage green prana, I don’t know it’s an issue of them loving their own values to much, and yellow being to prey oriented in order to function as a society, properly yellow works in packs like wolves howling at the moon, globalview has this whale/octopus animal projection imo.

Also due to A.I a 5 minute shadow work via gestalt therapy as talking per day is possible, the A.I is very good at making interior’s 3person views and objectives, I tested this today, and it give me the archetype of “gandalf” or Feuerhütter I spoke to it in German, and it has many archetypal fantasy notions tied to it where I had odd insights on psychdelics, yet I’d be required to read these books and use these pointers etc. Part of my german family most likely has russian and jewish roots, and my black family is a mystery to me, and partially they mixed themselves with the native folk, but idk what is true here, as they are deluded by christianity.

It’s this subtle paternalistic survival materialist conversion, where I see astrology even historically as a solution, not including any archetypal work as cleaning up practice imo is failing as a householder and spirituality I bet there are other methods, yet for now this 5 minute additional clean up is quiet good. I can also finally sleep again, I can’t really listen to audiobooks that get my mind active and start the wood/air/metal → fire → earth cycle somehow I guess the reverse of it is parasympatheic I turn the acquiration of the idea of talents out, consume the fire and get to sleep this is how this works for me anyhow. I stop