Tools for Integration

🧠 Exercise 1: The “Already Known” Check Purpose: Shift from seeking new insight to recognizing what’s already present This practice invites you to return to what you already know, rather than reaching for more. Move gently; this is about noticing what’s here, not searching for something new. Time: 3-5 minutes Best for: Overconsumption, mental overwhelm, feeling stuck. Step 1: Pause Take a breath and bring to mind something you’ve been thinking about or working through. Step

💭 Exercise 1: The Internal Check-In Purpose: Strengthen awareness of your own initial response before outside influence. This practice builds trust by showing you that your inner response exists before external input. Move gently through this. This is about noticing - not forcing clarity. Time: 2-3 minutes Best for: Overthinking, second-guessing, seeking validation. Step 1: Pause Before making a decision or asking for input, stop for a moment, then take one slow breath in,

⏰ Exercise 1: The 5-Minute Reset Purpose: Increase awareness before attempting regulation. Time: 5 minutes Best for: Emotional fog, mild overwhelm, dissociation, & “I don’t know how I feel.” Step 1: Arrive Sit upright with both feet on the floor & let your hands rest comfortably on your thighs while you take 3 slow breaths following this rhythm: ⋆ In through the nose for 4 seconds. ⋆ Then out through the mouth for 6 seconds. There's nothing to fix. You're just arriving. Ste