Self-Helpapedia

Powerful techniques to optimize your emotions, beliefs, and behaviors

The Written Integrator

The Written Integrator is a feelings integrator-exposure method for both beginners and advanced folks too. The Written Integrator focuses on feeling an emotion, feeling, or physical sensation and feeling it to full integration-desensitization. These emotions, feeling, or physical sensations are brought on by recalling or imagining a time when the emotion, feeling, or physical sensation occurred. This recall is done with rapid uncensored writing a researched and effective way of recalling an emotional memory. The Written Integrator uses breathing into the emotional target to suppress resistance and develop dis-identification. The Written Integrator utilizes tongue relaxation/tongue submergence to achieve comfort, suppress emotional resistance, and advance integration-exposure.

Dedicated to Mo.

Warning: Folks with a history of mental illness, PTSD, or panic are urged not to use these techniques without a therapist. If you decide to do these processes you will agree to absolve the webmaster, the webhost, Emoclear.com, and Steve Mensing of any responsibility for the application or misapplication of these processes. There is always in any process the possibility that someone could experience some discomfort.

 

Basic Steps of the Written Integrator

1. Fill your mouth with saliva or fluid so your tongue is submerged. Fill your mouth with saliva so your tongue is submerged. Let your tongue relax.

2. Rapidly and without censor write about a time when an emotion, feeling, or physical sensation appeared. When you begin to strongly feel that time in your body, swing
your attention to the emotion, feeling, or physical sensation in your body. Fully feel that emotion, feeling, or physical sensation in your body. Allow that emotion, feeling
or physical sensation to be there. Do not try to get rid of it. Write rapidly and without censor about how that emotion, feeling, or physical sensation feels. Write swiftly whatever comes to mind. Write in your private short hand if you like.

3. When the emotion, feeling, or physical sensation is fully there and as intense as possible stop writing and begin to breathe into the emotion, feeling, or physical sensation and notice its edges. Explore the emotion, feeling, and feel it into acceptance.

Steps to the Written Integrator

Like other Emoclear Integrators, the Written Integrator

is to be only used on arousal-based emotions like anxiety, fear, anger, and embarassment and never on sadness or depression which integrators tend to magnify.

 

 1. Fill your mouth with saliva or fluid so your tongue is submerged. Fill your mouth with saliva so your tongue is submerged. Let your tongue relax. (Go to step 2)

2. Rapidly and without censor write about a time when an emotion, feeling, or physical sensation appeared. When you begin to strongly feel that time in your body, swing
your attention to the emotion, feeling, or physical sensation in your body. Fully feel that emotion, feeling, or physical sensation in your body. Allow that emotion, feeling
or physical sensation to be there and fully intensify. Do not try to get rid of it or keep it. Write rapidly and without censor about how that emotion, feeling, or physical sensation feels. Notice its sensations Write swiftly whatever comes to mind. Write in your private short hand if you like.

If you want to intensify your emotion, feeling, or physical sensation, briefly write out events where it appeared. In your mind's eye when rapidly writing SEE those events. HEAR those events. FEEL those events. SMELL and TASTE those events. Anytime you think of something instead of feeling your emotion, feeling, or physical sensation simply bring your attention back to the feeling. The feeling will grow in intensity as you allow it to be there with a sense of openness and welcome. No need to question whether the process is being done correctly. Just feeling it is good enough. No forcing a feeling or demanding it to be there. (This may demonstrate the intention of getting rid of a feeling which creates resistance). Just allow the feeling to be there and fully feel it. Let the feeling permeate all your attention. Continue until the feeling is as intense as it can get. Go to step (3)

ATTENTION: Your feeling (Emotion/sensation) may integrate spontaneously during any of the steps. This isn't a problem. You'll notice your feeling (Emotion/sensation) no longer has any emotional charge (Loses its intensity). As you gain practice you'll likely experience this spontaneous integration taking place as a subtle felt shift in your body.


3. When the emotion, feeling, or physical sensation is fully there and as intense as possible stop writing and begin to breathe into the emotion, feeling, or physical sensation and notice its outermost edges. Explore the emotion, feeling, or physical sensation with your awareness and feel it thoroughly to its edges. Notice where it's most intense and where the intensity dies out at the edges. Continue to breathe into emotion/feeling/physical sensation and experience it while a sense of tranquil detachment begins to grow. Some of us may experience a subtle separation from their emotion/feeling/physical sensation as they observe it and its edges (Where the emotion/feeling/physical sensation begins to fade out). You may feel as if you are outside the emotion/feeling/physical sensation and are observing it. If you don't experience the subtle separation, no problem. Your emotion/feeling/physical sensation will integrate-desensitize with steady experiencing. Take as long as you need and keep breathing into or toward the emotional target area. No rush. The object is to allow the emotion/feeling/physical sensation to be there. It will naturally lose intensity with steady experiencing and allowing it to be there. When it's integrated-desensitized it will no longer draw your attention. The emotional target will be acceptable or okay. The intensity will have drained from it. You're more comfortable with having this feeling. It will no longer grab your attention like a drowning person.

During this final step you may get an intuitive sense about any issues connected with your emotion/feeling/physical sensation. You may get a sense of "what to do" or some other emotional insight. You may want to jot this insight down.

Tips on Using the Written Integrator

Make sure you're well hydrated and alert prior to using this process.

Keep enough notebook paper on hand and working pens. You can write at a computer if you wish.

Go to a place where you will not be disturbed.

Prior to using the Written Integrator scan your body for any emotions/feelings/physical sensations that need of your attention. You might ask: "Are there any emotions/feelings/physical sensations that require my attention?" The one vying most for your attention will be your first target. Or you can do a written
scan of your body. You rapidly write without censor about how your body feels until an emotion, feeling, or sensation surfaces and takes up your attention.

Some folks like to welcome their emotional target with a "Hi" or "Hello". This may lead to less emotional resistance at the start of processing.

Know that exposure-desensitization is a research validated approach to de-habituating intense and enduring emotions. There is much research in support of exposure methods and
written exposure methods.

Relax your tongue every so often during the processing. Relax your tongue as you would relax your body. You may notice which side of your tongue is more relaxed or you may make it tense, then relax it. Submerging your tongue in warm saliva will naturally begin to relax it.

As you grow more experienced with the Written Integrator you may want to briefly tune onto your heartbeat region to turn on your intution and feel your emotions with more clarity.  This can reduce emotional resistance and create more comfort during processing.

Be patient with the process--don't rush. Steady observation integrates-desensitizes emotional stuckness. With practice the process speeds up. Practice each step of the process separately before you put them together.

Don't subvocally judge an emotional target.  It's just an acceptable feeling, one of a multitude you'll have today.

If you have a judgmental thought about your feeling or self, observe them with acceptance. 

Don't get tied up in trying to figure out a feeling or explaining it.  That takes you out of feeling.  Just feel it.

If you get urges from your feeling, return your attention to your feeling.  Step away from acting upon the urge.  Just feel.

As you progress in your experience with the Written Integrator you may wish to ask your heartbeat the following questions to access your emotional intuition:

What can you tell me about me, others, the world around me?
What do I need to do here?
What do you want for me?
Is there anything else I better know?

Answer with rapid and uncensored writing. Just await the murky knowing. Just getting the murky knowing is enough. That your unconscious knows is enough. This knowing is like driving a car and knowing when to brake or step on the gas. You know--you don't think about it. It's second nature. You get that intuitive knowing in your body and you brake or step on the gas. You can write your intuitive answers down and decipher them if you wish. It isn't required. Sometimes keeping the unconscious in the unconscious keeps us from toying with its murky understandings and possibly distorting it with our thinking. It's up to you.

In integrating-desensitizing feelings several key items occur:

Making full contact with a feeling. This means really feeling it without thinking. Full feeling means just that. No competing thoughts. No being distracted by other sensations, feelings, random thoughts, and doubts. We're talking about our attention being fully absorbed in the feeling.

The No Intention Intention. This means we fully feel our feelings with no intention of getting rid of them or keeping them. This leads to acceptance. Keep in mind that most feelings are biological messages that do us good service even though they may bring discomfort at times in their attempts to get our attention. They all are valuable. Learning to appreciate their value assists greatly in our natural process of integration. It also develops long-term comfort with a full range of our feelings. The No Intention Intention naturally becomes an attitude though working with any of Emoclear Integrators.

Calling feelings "unwanted feelings" is resistance. If we're intending to get rid of feelings or we're negatively putting them down, that will create resistance and block natural integration. Calling our feelings "unwanted" points back to our intentions here. So having that intention of allowing feelings and not trying to keep feelings will greatly assist your natural ability to feel and integrate.

Deeper acceptance is not a thought. It is a sense of whatever is going on is acceptable or okay. Notice how acceptance arrives. It is a natural sense of things. This acceptance leaves us with a sense there's an okayness in what we're feeling. So acceptance is part of the unsticking process. It flows best when we really allow ourselves to feel something with no intention of getting rid of it or keeping it.

So if you're fully feeling a feeling, have no intentions of getting rid of it or keeping it, taking that "just back" or dis-identified position, getting those sensations knowing, allowing acceptance to flow--you can count on your feelings, emotions, and physical sensations to integrate-desensitize.

Develop your appreciation for feelings by starting to notice all the good things they do. For starters they provide valuable information and sometimes lessons.

Placing a palm over your heartbeat region during the process amplifies feelings and connects you with the heart's 40,000 neuron sub-cortical center. It helps keep people from dissociating with very strong feelings. It increases intuition and suppresses resistance.

Breathing into a feeling suppresses resistance and has comforting effects. Breathing into feelings can help us dis-identify with them which helps in lowering resistance and raising comfort.

Between cycles of doing the Written Integrator ask your heartbeat a future orientation in time question: "A year from now when I look back and my feeling, emotion, or physical sensation and the feeling is either accepted, what will I notice first? How will I feel? What will I know to do? What will I see and hear? Who will be the first to notice, besides me how I accepted this feeling?" Write your answer out rapidly and without censor.

Learn each step of the Written Integrator separately before you put all 3 steps together.

The
Emotional Intensifier, formerly known as the Little Pocket Intensifier, can be added to the process to magnify feelings after you are well versed in the Written Integrator.

Measure your progress with the Resistance/Acceptance scale, which is
basically a rating scale of resistance to acceptance, ranging from overwhelming hate/can't stand your feelings to loving and fully appreciating them. You can access the scale by clicking here. The SUD Scale works well too.

Have fun, Steve

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