What is integration, why is it important, and how to support your process…

What is Integration?

Integration is the process of digesting and making sense of what emerged during your therapy session - emotionally, physically, and energetically. In somatic therapy, we work not just with the mind but with the body’s deep memory systems. This means that healing often continues after the session ends, as your nervous system recalibrates and new insights settle in.

Integration is where the real change begins to take root.

Why is Integration Important?

Consolidates healing: helps your body and brain wire in new patterns of safety, regulation, and self-understanding.
Avoids overwhelm: when we don’t give ourselves time to integrate, we can feel raw, scattered, or emotionally flooded.
Supports growth: allows you to harvest insights, shift long-held patterns, and build resilience in daily life.
Develops self-trust: reinforces your ability to meet your inner experience with curiosity and compassion.

How Can I Support My Integration?

You don’t need to “do” a lot, integration is often subtle and organic. Here are some practices that can support your system in settling and absorbing the work (you’ll know which ones resonate with you best):

1. Rest or Gentle Movement

Give your body space to settle. Lie down in a hammock or bed, stretch, go for a walk in nature or swim in the sea. Move at the pace of your body, not your to-do list.

2. Journaling or Voice Notes

Take 5-10 minutes to jot down sensations, memories, or insights from your session. Try prompts like:

What did I notice in my body?
What feels different now?
What feels tender or still in process?

3. Creative Expression

Draw, paint, collage, dance. Use non-verbal channels to express what might not yet be in words. Colouring in books are one of my favourite ways to integrate.

4. Nervous System Soothing

The following all signal safety to your system and help prevent reactivation;

Breathe low and slow
Use grounding tools (weighted blanket, touch, scent)
Sip warm tea
Sit with a pet
Listen to bird-song

5. Unplug (if possible)

Give yourself space from screens, heavy conversations, or stimulation. Let your inner world be the priority for a little while.

6. Ritual or Reflection

Light a candle or some inscence. Say a few words of gratitude or write a short thank you note to yourself in your journal. Acknowledge the courage it takes to do this work.

Gentle Reminder

You don’t need to force anything to happen. Integration often looks like quiet shifts: a deeper breath, a softer reaction, a new clarity. Trust your body’s timing. Some sessions will feel big, others will be subtle and both are valid.

If anything feels overwhelming or unclear in the days after a session, it’s okay to reach out for support.

Integration after Somatic Therapy