Harmonic Alignment Project

Growth practices—from contemplative traditions to psychological frameworks

Find Your Practice

Discover practices and frameworks to support your growth

What's going on? Describe your situation to get practice suggestions.

For exploration only, not medical advice.

Answer a few questions to find practices tailored to your goals and circumstances.

Takes about 2 minutes

Browse all practices Complexity mapping About
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Recommended Practices

Complexity Mapping

Each practice introduces complexity at different levels of agency—from somatic awareness to transpersonal realization. This visualization maps where each tradition focuses its intervention.

Complexity Profiles Table

Click column headers to sort. Click a row to view details.

Tradition Origin Somatic Intrapsychic Relational Collective Systemic Transpersonal
▸Complexity Dimensions (Inner to Outer)
Somatic:Body awareness, physical sensation Intrapsychic:Internal mental/emotional processing Relational:One-on-one interpersonal dynamics Collective:Group practices, community Systemic:Institutional structures, broader systems Transpersonal:Cosmic consciousness, ego transcendence

Radar Profile

Dimension Scores

All Traditions

Distribution by Dimension

Violin plots showing how traditions distribute across each complexity dimension

Attention Mechanism Mapping

Contemplative practices can be understood through their attention mechanisms and how these mechanisms produce psychological outcomes. This framework maps practices to attention types and shows pathways to specific benefits.

Core Attention Types

Focused Attention (FA)

Sustained focus on a single object (breath, mantra, sensation)

Trains: Sustained attention, concentration, impulse control

Open Monitoring (OM)

Receptive awareness of all arising phenomena without selection

Trains: Cognitive flexibility, meta-awareness, equanimity

Non-Dual Awareness (NDA)

Effortless presence without subject-object distinction

Trains: Witness consciousness, liberation from identification

Practice Classification by Attention Type

Attention → Outcome Pathways

Focused Attention
→ ACC/PFC activation → Impulse control →
ADHD, Focus
Open Monitoring
→ DMN regulation → Reduced rumination →
Depression, Anxiety
Body-Focused Attention
→ Insula sensitivity → Interoception →
Emotional Regulation
Meta-Awareness
→ Insight into patterns → Cognitive restructuring →
Insight, Metacognition

Attention Objects & Modalities

Object Type Examples Primary Benefits
Interoceptive Breath, body sensations, emotions, heartbeat Body awareness, emotional regulation, somatic processing
Cognitive Thoughts, mental images, beliefs, narratives Metacognition, insight, cognitive restructuring
Affective Loving-kindness, compassion, gratitude, forgiveness Compassion, empathy, positive emotions
Relational Other people, social field, group dynamics Communication, empathy, relational awareness
Abstract Concepts, values, questions, koans Conceptual understanding, meaning-making

Research Justifications

This page documents the evidence basis for effectiveness scores. Each score includes a confidence level and research justification.

Note: Generated by AI and may be incomplete or incorrect. Submit corrections →

Confidence Levels:
● High: Multiple RCTs, meta-analyses, or well-established research
● Medium: Some controlled studies, strong theoretical basis, or consistent clinical reports
● Low: Limited research, primarily phenomenological reports or extrapolation

Select a tradition above to view research justifications.

About

An interactive tool for exploring growth practices—from contemplative traditions to psychological frameworks.

Why?

Finding the right practice is challenging. This project helps match tools to your goals through comparative analysis across meditation, therapy, somatic practices, and wisdom traditions.

Features

  • Personalized practice recommendations based on your goals
  • Six-dimensional analysis (somatic, intrapsychic, relational, collective, systemic, transpersonal)
  • Interactive comparison visualizations
  • Effectiveness ratings across different human capacities

Note: Practice descriptions, effectiveness ratings, and complexity profiles were generated by language models unless otherwise noted. This tool is for exploration and discovery, not clinical guidance.

More

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My Practices

Track your experience with different practices and get personalized recommendations.