What shifted — even slightly — this week Integration doesn’t look dramatic. It often looks like: a slightly deeper breath less self-criticism a pause before reacting choosing rest without guilt These are not small things. They are signs that your nervous system is beginning to trust again. Take a moment and reflect: Did anything feel even 5% easier this week? Did you notice yourself being kinder to your body? Did you stop pushing at any point? If you want to share, you’re welcome to. If not, noticing privately still counts. Healing isnt loud its subtle and its real.

Sometimes your reaction feels bigger than the moment. This is often a nervous-system memory. Try this grounding reset: 🌿 The NOW Technique Look around and gently say: 👀 “Right now, I am seeing…” 👂 “Right now, I am hearing…” 🤲 “Right now, I am touching…” 🧠 “Right now, I am safe in this moment.” You’re reminding your body: the past is not happening now. Soft. Gentle. Reassuring. Practice — not perfection 💛

When the bond pull rises — your body is seeking relief. Here’s a grounding technique you can use: 🌬 The 4-2-6 Reset • breathe in for 4 • hold for 2 • breathe out for 6 • shoulders soften • jaw relaxes • feet grounded Then repeat quietly: “This is a nervous-system spike. It will pass.” This helps the craving lose power — so you stay in leadership. Try it daily, even when calm 🌿

“Separating the Fantasy From the Reality” This helps untangle emotional illusion from lived truth. Create two columns: Column 1 — The Fantasy • The version of them I wanted them to be was… • I believed the relationship could become… • I hoped that one day they would… • I stayed because I wanted to feel… Column 2 — The Reality • What actually happened was… • Most of the time I felt… • The pattern I kept seeing was… • My body oftrn felt .. Then write: “What hurts is losing the fantasy… not the reality.” let compassion land — not shame. often felt…

“What My Nervous System Learned About Love” This exercise helps you see how old patterns shaped attachment — without blame. Write freely to these questions (no right or wrong answers): • Growing up, love often felt like… • I learned that to be loved, I needed to… • When love didn’t feel safe, I coped by… • My body feels safest when relationships are… • As an adult, I often repeat the pattern of… Then reflect: “What do I want my nervous system to learn about love now?” Write a few compassionate statements such as: • Love can be calm • Love doesn’t need chaos • I don’t have to earn affection • I am allowed to be safe ✨ This isn’t about blaming the past. It’s about understanding conditioning so you can choose differently.