Lesson 6 (PRINT THIS PAGE)

Closing Integration Ritual

Find a quiet space.

Sit or lie down.

Let this be simple.

Place a hand on your body—wherever feels natural.

And acknowledge:

The version of you that lived in survival.
The version of you that pushed through.
The version of you that didn’t know another way.

And then gently say, internally or out loud:

“I don’t have to live that way anymore.”

Feel what arises.

No forcing.
No performance.

Just recognition.

Then anchor into this:

“I am building a life that supports me now.”

Stay here for a few moments.

Let your body register it.

JOURNAL EVERYTHING!

Final Integration

This work does not end here.

But it does change here.

Because now:

You are not just someone who understands regulation.
You are someone who is building a regulated life.

You will still have hard days.
You will still get activated.
You will still forget at times.

But you now have something you didn’t have before:

A way back.

Again and again.

And eventually—
a life that no longer takes you so far away from yourself to begin with.

JOURNAL SECTION

Integration Reflection

What has changed in my body since beginning this work?

What do I now notice that I couldn’t see before?

Where have I started choosing differently?

What feels more available to me now?

Where am I still overriding myself?

Where does survival still feel louder than safety?

Your Regulation Protocol

Morning: How do I want to enter my day?

Midday: How will I reset before overwhelm?

Evening: How do I want to close my day?

Acute: What supports me when I’m activated?

Weekly Check-In

Where am I operating from this week?

What supported me?

What dysregulated me?

What patterns am I noticing?

What needs to shift?

Visibility

What pace of visibility feels sustainable?

What energy do I want to show up in?

When do I step back?

Rest

When do I naturally feel low energy?

What rest actually restores me?

Where can I build in daily and weekly rest?

90-Day Plan

My anchors:

My boundaries:

My pace:

My response to dysregulation:

What am I releasing?

What am I stepping into?

I am building a life where...