September Practice 2025
Studies in cognitive neuroscience show that practices of gratitude and mindfulness increase activity in the prefrontal cortex, strengthening emotional regulation and fostering a deeper sense of well-being. Similarly, object-relations psychology teaches that balance emerges when we integrate both shadow and light aspects of ourselves, leading to healthier relationships within and beyond.
Focus on integration to cultivate abundance, presence, and harmony in mind, body, and spirit, in support of planetary peace between all relations.
Balance into Abundance Integrative Self-Dialogue Practice:
Balancing Light & Shadow through Internal Integration
(This practice takes 15-20 minutes)
Center & Ground
Begin with a few slow breaths, orienting to your body and the space around you.
Identify a Tension
Bring to mind a current situation where you feel conflicted or polarized (e.g., wanting connection but fearing rejection).
Meet the Two Parts
On two separate pieces of paper (or in two journal columns), write from the voice of each “part”:
The Light Aspect: the self that seeks, hopes, or aspires.
The Shadow Aspect: the self that fears, resists, or criticizes.
Dialogue
Allow the two voices to “speak” to each other in writing. Don’t censor—let the shadow express fully, and let the light respond with authenticity.
Integrative Witnessing
Pause and read both sides aloud, but from the position of a witness.
Place your hand on your heart and say: “Both of you belong. I can hold you together.”
Notice shifts in the body as you allow both voices to coexist.
Rewire with Balance
Conclude by writing a short integrative statement that honors both (e.g., “I welcome connection, and I also honor my need for safety. I can move gently.”).
Repeat this statement daily for a week to strengthen the neural pathway of integration.
Deeper Innerstanding:
How does this work?
Object Relations: allows the split-off aspects (shadow/light) to be seen, voiced, and re-related. (You can learn more about this in our fall program starting September 6th.)
Neuroscience: Labeling and witnessing reduce limbic reactivity, while repetition and self-compassion engage prefrontal regulation and neuroplastic change.
Outcome: Greater wholeness, reduced inner conflict, and a lived experience of balance.
