What does a typical first month of integration actually look like?

For me it was mostly journaling and sitting with what had come up, combined with weekly therapy sessions. The journaling isn't about recounting the experience — it's about tracking what's changing in your ordinary life. Do you find yourself responding differently to things? What's easier? What's harder? The experience gives you something to work with; the integration is the work itself.

First month for me: more vivid dreams, some unexpected emotional releases — cried while driving once listening to music. Felt both fragile and clear at the same time. My therapist called it a window of neuroplasticity — the brain is more malleable for several weeks after a significant session. That's the time to build new habits, have hard conversations, make changes you've been avoiding.

The one thing I wish I'd done better: move my body more. Walking in nature, particularly. The experience wants to be metabolized physically as well as mentally. Sitting and thinking about it helps, but so does getting outside, using your body, getting out of your head and into your senses.