Emotional Integration Practice

Find a quiet space where you feel safe to experience whatever arises.

Sit or lie down comfortably. Take several deep breaths to ground yourself.

Bring to mind a situation that has been emotionally challenging. Don't dive into the story—just touch it lightly enough to access the feeling.

Now locate where you feel this emotion in your body. There is always a physical component. It might be tightness in the chest, heaviness in the belly, constriction in the throat.

Place your attention fully on this physical sensation. Breathe into it. You are not trying to change it—simply to be present with it.

Say to the feeling: "I see you. I'm here with you. It's okay."

As you stay present, notice how the sensation changes. It may intensify before it releases. Trust the process.

If emotions arise—tears, sounds, movements—allow them. This is the emotion completing its natural cycle.

Continue until you sense a shift or completion. This might take the full session or longer.

Close by placing a hand on your heart and thanking yourself for this courageous work.