Self-Integration Practices

📋 Program Overview

• Week 1: Immediate Reflection & Grounding
• Week 2: Insight Extraction & Prioritization
• Week 3: Action Planning & Goal Setting
• Week 4: Implementation & Daily Practice
• Week 5: Deepening & Shadow Work
• Week 6: Integration & Moving Forward

📝 Day 1-2: Initial Capture

Morning practice (30-45 minutes):

1. Write everything you remember from the experience (stream of consciousness, no editing)
2. Note visual imagery, sensations, emotions, and thoughts
3. Identify any specific moments that stand out
4. Record any words, phrases, or messages that came to you

Evening practice (15-20 minutes):

• Ground yourself with 5-10 minutes of meditation or deep breathing
• Note any additional memories that surfaced during the day
• Rate your current emotional state (1-10 scale)

🌿 Days 3-7: Grounding & Self-Care

Daily practice structure:

Time	Activity	Duration
Morning	5-minute grounding meditation + journal entry	15-20 min
Midday	Nature walk or mindful movement	20-30 min
Evening	Creative expression (art, music, writing)	20-30 min
Before bed	Gratitude reflection + journal	10 min

Self-care priorities this week:

• Get adequate sleep (8+ hours)
• Eat nourishing, whole foods
• Limit alcohol, caffeine, and screens
• Spend time in nature daily
• Avoid major decisions or confrontations

🔍 Insight Extraction Worksheet

Answer these questions in your journal (spend 2-3 days on this):

1. Core Messages: What were the 3-5 most important insights or messages from your experience?
2. Emotional Revelations: What emotions surfaced that you usually suppress or avoid?
3. Relationship Insights: What did you learn about your relationships (self, others, world)?
4. Behavioral Patterns: What habits or patterns were revealed that need attention?
5. Life Direction: What clarity emerged about your life path, purpose, or values?
6. Healing Opportunities: What wounds or traumas were revealed that need healing?
7. Gratitude Discoveries: What did you appreciate more deeply after the experience?
8. Fears & Resistances: What fears or resistances became visible?

⭐ Prioritization Exercise

From your insights, select your top 3 areas of focus. Use this criteria:

Insight	Impact (1-10)	Actionability (1-10)	Urgency (1-10)	Total
1. _______________	___	___	___	___
2. _______________	___	___	___	___
3. _______________	___	___	___	___

Focus on the 3 insights with the highest total scores.

🎯 SMART Goals Worksheet

For each of your top 3 insights, create a SMART goal:

📅 Weekly Action Plan Template

Day	Morning Practice	Integration Action	Evening Reflection
Monday	Meditation + intention setting	_________________	Journal progress
Tuesday	Breathwork (10 min)	_________________	Gratitude list
Wednesday	Movement/yoga	_________________	Check-in with self
Thursday	Nature connection	_________________	Creative expression
Friday	Meditation	_________________	Weekly review prep
Saturday	Longer practice (30+ min)	_________________	Weekly review
Sunday	Rest & reflection	Plan next week	Set weekly intentions

🔄 Daily Integration Practices

Choose practices that resonate and commit to them daily:

🌑 Shadow Work Practices

"Shadow" refers to the parts of ourselves we reject, deny, or hide. Psychedelic experiences often reveal shadow material. Here are safe ways to work with it:

Shadow Journaling Prompts:

1. What qualities in others irritate me most? (These often reflect disowned parts of myself)
2. What emotions do I avoid feeling? What would happen if I fully allowed them?
3. What am I most afraid others will discover about me?
4. What dreams or desires have I suppressed because they seemed "wrong" or "unrealistic"?
5. When did I first learn to hide this part of myself? What happened?
6. How might this rejected part of me have positive qualities or serve a purpose?
7. What would it feel like to accept and integrate this part of myself?

Shadow Integration Exercise:

1. Identify: Name a shadow aspect that surfaced during your experience
2. Personify: If this aspect were a character, what would it look like? How would it speak?
3. Dialogue: Write a conversation with this aspect. What does it want? What does it need?
4. Thank: Acknowledge how this aspect has tried to protect or serve you
5. Integrate: Find a healthy way this energy can be expressed in your life

⚠️ When to Seek Professional Support

Consider professional help if you experience:

• Persistent intrusive thoughts or flashbacks
• Difficulty functioning in daily life
• Overwhelming emotions you can't manage
• Suicidal thoughts or self-harm urges
• Relationship crises
• Trauma material that feels too big to process alone

Resources:

• Finding a psychedelic-informed therapist
• MAPS Integration List
• Crisis Text Line: Text HOME to 741741

📊 Integration Assessment

Reflect on your 6-week journey:

Area	Before (1-10)	Now (1-10)	Notes
Connection to insights	___	___	________________
Behavioral changes made	___	___	________________
Emotional processing	___	___	________________
Relationship quality	___	___	________________
Daily practice consistency	___	___	________________
Overall well-being	___	___	________________

🌱 Long-Term Integration Maintenance

Create your sustainable practice plan:

Daily Practices (choose 2-3):

• ☐ Morning meditation (__ minutes)
• ☐ Journaling (__ minutes)
• ☐ Nature time (__ minutes)
• ☐ Movement/exercise
• ☐ Evening reflection
• ☐ Other: _________________

Weekly Practices:

• ☐ Longer meditation or practice session
• ☐ Creative expression time
• ☐ Weekly review and intention setting
• ☐ Connection with community or integration circle
• ☐ Other: _________________

Monthly Check-ins:

• ☐ Review original insights – are they still active?
• ☐ Assess goal progress
• ☐ Adjust practices as needed
• ☐ Celebrate wins and growth