How to Prepare for the Practice:

Practice & Preparation

The Daily Integration combines three core elements:
Mindwork
Breathwork
Parts Work
Each element works together to help us regulate, reprogram, and integrate.

The Mindwork

Cognitive Preparation

Part 1: The Daily Reminder Sheet

During the first 5 minutes of the practice, we will be "fire-wiring" (reading) our Daily Reminder Sheet to ourselves, together. (You can also use this time to journal if you prefer - any form of intentional reflecting will suffice.)

Use the Daily Reminder Sheet template provided and work on it yourself (or with your therapist) so once finished, it becomes the document you repeat, remember, and remind yourself of during the practice.

This acts as a way to consciously and intentionally frame your mental landscape by bringing your attention to the ideas and concepts that help frame your experience and attitude, for example, your values, insights, purposes, strengths (the VIPS). These daily reminders help you keep an eye on your stubborn 1.0 software limiting beliefs (lest they gain power in the unvisited parts of the mind), and to fire-wire the 2.0 that serves you better.

The goal is to make it more possible to move through your day anchored in your intentional, self-authored beliefs.

Part 2: Mindfulness, 1.0 Software & 2.0 Software

During the 20 minute active breathwork part of the practice, we will, alongside intentional breathwork, be doing a variety of mental exercises, including "offering out" our 1.0 software — our old programming and limiting beliefs.
In this part of the practice, we turn our attention toward our darker, more insecure thoughts.

By focusing on them, we can more easily see how they might be: unhelpful, irrational, trauma-informed.
By staying conscious of them, and by understanding that they were often formed by younger versions of ourselves during times of need and necessity, we can better externalize them and bring understanding and compassion toward the younger self who came to believe them.

Members should arrive with some awareness of what these 1.0 beliefs may be.
Common examples are provided in the reference documents.

We will also be reminding ourselves of our 2.0 software — our updated, adaptive beliefs.
Members should have an idea of what these beliefs are. If you don’t yet know what 2.0 beliefs you are hoping to "breathe life into," using the classic CBT Thought Record can be a helpful tool to challenge and update 1.0 beliefs.

The Breathwork

Breathing Preparation

We will be breathing using a variety of methods, including:
"Active" sympathetic breathing
Breath retentions
"Rest and digest" parasympathetic breathing
Coherence breathing (slowing the breath down)
Although some breathwork experience can be beneficial, none is required.

Note on Breath Retentions

Only take part in the breath retentions if you feel able, and always at your own pace.
Do not overextend yourself during the breath-holds of 1–2 minutes.
If at any point you feel the need to breathe, do so.
Although the:
Body Scan
Emotion Scan
Mental Scan
are completed during the breath-holds, you are always welcome to breathe normally during these mindfulness scans.

Mindfulness Preparation

A working definition of mindfulness:
The ability to check into the here and now, while cultivating an attitude of curiosity and non-judgement, for the purpose of self-regulation, self-awareness, self-acceptance, and self-actualization.

Throughout the first part of the breathing practice, we will intermittently complete three mindfulness scans of the self (in so far as they are separate):
The Body
The Emotions
The Mind
As with breathwork experience, no previous mindfulness experience is required.

The Parts Work

Parts Work Preperation:

In this part of the practice, we will be turning our attention to the different 'parts' or aspects of the self. These can be both positive and adaptive parts (say your Courageous Part) or negative, shadowy, protective parts (say your Jealous Part). By reminding ourselves of our helpful parts, they gain in strength and influence. By accepting and acknowledging that the shadow parts exist, we are better positioned to not be possessed by their powers. As Carl Jung says: "Until you make the unconscious conscious, it will direct your life and you will call it fate."

Members should arrive with a simple idea of how they currently name or understand their inner parts. Don't overthink this—these names and understanding are not fixed and will naturally evolve as your practice deepens. Use the following Parts work reference sheet to help you consider what parts of you, both positive and negative, that you would like to acknowledge during the practice.

Just bring your curiosity.

Safety & Liability

The breathwork practices included in The Daily Integration are intended for general wellness, self-reflection, and personal growth purposes only.

They are not psychotherapy, medical treatment, or a substitute for care from a qualified health professional.

Breathwork can create physical and emotional sensations, including changes in breathing patterns, body sensations, emotions, lightheadedness, tingling, or temporary discomfort.
Participation is always optional and should be adjusted to your own comfort level.

Please listen to your body.
You are encouraged to breathe normally, slow down, pause, or stop the practice at any time.
Do not participate in breathwork practices while driving, operating equipment, in water, or in any situation where changes in awareness or attention could create risk.

If you are pregnant, have cardiovascular concerns, respiratory conditions, a history of seizures, significant medical concerns, or are unsure whether breathwork is appropriate for you, please consult a qualified healthcare provider before participating.

The Daily Integration is an educational and personal development practice.
By participating, you acknowledge that you are responsible for your own wellbeing and choices during the practice.

Grounding Your Practice

Before beginning the daily integration, find a quiet space where you can be undisturbed. This physical foundation allows the mind and breath to align seamlessly. Arrive with curiosity and a gentle focus as we prepare for the work of self-regulation and awareness.

Preparation Checklist

Quiet Space

Ensure you are in a comfortable, private location where you won’t be interrupted for the duration of the 30-minute practice.

Materials Ready

Have your Daily Reminder Sheet nearby. Whether digital or printed, ensure it’s easily accessible at the start of the session.

Tech Check

Use headphones for the best experience. Check your internet connection and ensure your device is charged or plugged in.

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