The Kata is a series of movements that exercise the body, mind, heart and soul designed by Integral Transformative Practice co-founder, George Leonard.
Inspired by the martial art of aikido, yoga and strength training, this moving meditation activates all muscle groups and joints, as well as stimulates deep breathing and relaxation throughout the 45 minute series of exercises.
Benefits of the ITP Kata
Practitioners usually dedicate 5 days a week to doing the Kata, and find it’s best to incorporate it into a morning routine for the relaxing and energizing effects it has on your entire day.
Other benefits include:
- Balances and centers the body and psyche.
- Articulates the majority of joints in the body and increases flexibility.
- Encourages progressive relaxation and deep, rhythmic breathing.
- Allows for a period devoted to transformative imaging and meditation.
ITP Kata Guidelines
When doing the Kata, think in terms of months or years, not days or weeks. The shift from short-term to long-term thinking and regular practice might be the most important lesson this training can offer.
You don’t need any special equipment or athletic skills to enjoy the immense benefits of the Kata. Create a quiet and comfortable space, large enough to perform stretches and gentle movements on a soft surface.
Start slowly and tune into your own body to help guide you through the series of movements. Remember, you are your own authority and safety is your number one priority.
When experiencing the Kata, it is helpful to:
- Stay in the present moment and notice how you are feeling both internally and externally. Energy follows attention.
- Move from your center (hara). This is your center of mass found just below your navel. By focusing your attention at this point, you can find a sense of calm while grounding and centering.
- Be grounded at all times. Keep your feet connected to the mat and feel the power and energy from the earth.
- Enjoy yourself and find joy in this present moment!
Ready to integrate the Kata into your daily practice?
Join us in practicing the ITP Kata together on Mondays and Thursdays. This offering, led by ITP teachers, is extended to members of our community and newcomers to provide connection, support and sustenance. What's great about the Kata is that you can practice it anywhere, in this case, the comfort of your own home.
If you are not a current member or new to ITP and you would like to receive reminders for our weekly Kata sessions, click here and sign up for our weekly Kata announcements.
We will be using Zoom video conferencing for these sessions, and ask that you come online a few moments before start time to adjust your viewing option (speaker or gallery) and check sound. We ask that you mute your audio during the session to offset any background noise. It is our intention to create a sanctuary of safety, peace and joy.
Join the Monday morning session at 8:00–9:15 pm Pacific Time:
Meeting ID: 841 2165 0695 | Password: 669442
Join the Monday afternoon session at 4:30–5:45 pm Pacific Time:
Meeting ID: 559 417 7946 | Password: ITP
Join the Thursday afternoon session at 4:30–5:45 pm Pacific Time:
Meeting ID: 104 288 661 | Password: 098767
Note: For current ITPI Members, links for the online weekly katas are also listed on the member resources page for your convenient access (login to view).
After the Kata (click for description), we continue with a 15-minute period of personal sharing about your experience of the Kata, your practice and anything else you wish to share. Click here for ITP Personal Sharing Guidelines.
See you online!
Visit our bookstore and learn more about the Kata series in the
book The Life We Are Given, the DVD The Tao of Practice, and the ITP Kata CD.