The Consciousness
Console
An interactive science-spiritual exploration of who you are beneath the surface — your conscious, subconscious, and unconscious mind, your nervous system, the cosmos, and the mystery of being a spiritual being having a human experience.
Not woo.
Not clinical.
Both.
The Consciousness Console is a living, interactive tool built for the person who knows there is more happening beneath the surface of their thoughts, behaviors, and patterns — and wants a framework that actually makes sense.
Science tells us the conscious mind accounts for about 5% of daily cognitive activity. The other 95% is running on subconscious programming installed before age seven. Most of us are living someone else’s tape on repeat — and calling it our life.
This console gives you the language, the science, and the spiritual framework to understand who you actually are — and begin choosing differently.
Eight portals.
One integrated map.
Each section is interactive, science-grounded, and spiritually honest. No fear-based language. No gatekeeping. Just you, understanding yourself.
A look inside
The console lives in your browser — no app download, no login friction. Just open and explore.
Neuroplasticity
The brain rewires with sustained new input. You are never fixed.
Default Mode Network
Idle brain = unconscious processing. Daydreaming is data.
Theta State
Ages 0–7 and deep meditation. Your earliest beliefs were written here.
We don’t choose sides.
We use both maps.
The Biology of Belief
Dr. Bruce Lipton’s research confirms subconscious programs run 95% of daily behavior. Neuroplasticity proves the brain rewires with new input. You are not your patterns — you are the one who can change them.
The Body Keeps Score
Bessel van der Kolk’s research, polyvagal theory, and HeartMath’s electromagnetic field studies confirm: the body is not a passenger. It is the central processing unit of your emotional and spiritual experience.
Field, Frequency, Form
Your atoms were forged in dying stars. Non-local field theory opens space for how consciousness, intention, and collective resonance operate beyond what traditional medicine models. The science is catching up to what ancient systems always knew.
The Collective Unconscious
Archetypes, synchronicity, and shadow integration — Jung’s framework maps the deep ocean of psyche. Spirit animals, angel numbers, and symbols become tools of psychological reflection, not superstition.
Ancestral Inheritance
Research confirms trauma and resilience patterns are passed through DNA across generations. You are not just your experience — you carry your lineage’s nervous system. Healing yourself heals forward and backward simultaneously.
Stardust Consciousness
The iron in your blood was forged in supernovae. The calcium in your bones came from stars that died billions of years before Earth. Whatever organized 93 billion light-years of cosmos — organized you too.
You feel it before
you can name it.
You’re doing the work — therapy, somatic sessions, journaling — and want a framework that bridges all of it into one coherent map of your inner world.
You’re spiritually curious but tired of content that asks you to choose between science and soul. You know both are true. You want language that honors both.
You keep hitting the same pattern — in relationships, money, career, self-worth — and you’re ready to understand the tape beneath the behavior, not just the behavior itself.
You’re a healer, educator, or practitioner looking for a resource that supports the clients and communities you serve — grounded, inclusive, and deeply credible.
You’ve always sensed that astrology, angel numbers, and spirit animals are about self-reflection — not fortune-telling. You want the framework to use them that way.
You’re ready to stop explaining yourself to systems that weren’t built for your depth, your intuition, or your knowing — and start operating from your own map entirely.
What happens when you
see yourself clearly.
Nervous system healing.
For people ready to go deep.
LegaSE is a science-spiritual education platform built around one idea: when people understand how their nervous system, mind, and soul actually work — they heal differently. More completely. More permanently.
Chronic stress education · Nervous system healing · Mind-body integration
LegaSE™ · Human Operating System
Who We Are Beneath the Surface
Nervous system education · Regulation tools · Conscious awareness · Spiritual exploration
This console meets you where you are. Select your current level — the panel will highlight what’s most relevant for you right now. You can explore everything at any time.
This layer covers the science of the mind — how your conscious, subconscious, and unconscious work as a system, what neuroscience says about belief and change, and the biological origin of the self. Start here if you want to understand the mechanism before working on the pattern. Everything in this console connects back to what you learn here.
Tap any layer to expand the science and mechanism behind each level of the mind.
The conscious mind is the objective, thinking mind. It holds only one thought at a time and has no memory of its own. It is the part of you that notices, chooses, questions, and says — “Wait. Why did I just do that?”
It performs four essential functions — continuously, automatically, in sequence:
Example (Tracy): Walking across the street — you hear a roar, see a vehicle bearing down. Your stored knowledge compares its speed, analyzes the threat, decides “Jump back — yes.” The moment of decision transmits instantly to the subconscious, and the whole body moves. No additional conscious decision required. The conscious mind accepts or rejects data — it is the gatekeeper.
The subconscious mind is a tape recorder that only listens and records. It is subjective — it does not judge, has no logic, does not think or reason independently. It merely obeys commands received from the conscious mind. It permanently stores all previous life experiences, beliefs, memories, skills, and images ever seen. Capacity is virtually unlimited.
The subconscious is responsible for automatically triggered feelings and emotions upon facing a new situation (Radwan). If a person constantly thinks “no one loves me” — that information is recorded. Eventually those emotions are transmitted: depression, sadness, isolation. Those emotions shape behavior — seeking relationships that reinforce the belief. When the body feels unwell, it is communicating that the current thought process is out of sync with what supports well-being.
The unconscious processes all information received, drives 95% of beliefs and behaviors, and selects what one consciously recognizes, reacts to, and processes (Onner). During childhood, countless memories and experiences form who a person is today — though this information is not easily accessible. Behaviors often indicate unconscious forces: beliefs, patterns, and subjective maps of reality.
Jung called this the collective unconscious — a shared psychic reservoir containing archetypes, symbols, and primordial patterns. Your autonomic nervous system also lives here: heartbeat, breathing, digestion, immune function. Epigenetic research indicates trauma and resilience patterns may be passed through DNA across generations.
Daily awareness practice
- Ask “What am I noticing right now?” — this one question brings the conscious observer online
- Pause before reacting — even three seconds creates choice where there was only reaction
- Name the emotion without becoming it: “I notice anger” — not “I am angry”
- Track repeated thoughts without editing — the pattern reveals itself
- Notice body tension as information — the body speaks before the mind understands
- Ask: “Is this true, or is this just familiar?”
- Spend time near water, sunlight, music, silence, and honest people
Neuroscience — the biology of becoming
Neuroplasticity: The brain rewires with sustained new input. You are never fixed. Every conscious act of awareness literally reshapes neural pathways — documented across decades of research.
Default Mode Network: Active during “idle” states — this is when unconscious processing, insight, and self-reflection happen. Daydreaming is data.
Theta state (4–8 Hz): Active in children ages 0–7 and in hypnosis and deep meditation. The subconscious absorbs without a critical filter. Your earliest beliefs were written here — before you had language to question them. This is why childhood programming is so powerful, and why theta-based interventions are effective for belief change.
The console responds with regulation tools matched to where you actually are — not where you think you should be. There is no wrong answer.
5.5 second inhale · 5.5 second exhale
Coherence Breath
Press start to begin
5.5 breaths/min activates the vagus nerve, shifting from sympathetic (fight/flight) to parasympathetic (rest/grow). Most evidence-supported breathing pattern for HRV optimization.
Somatic Grounding
5-4-3-2-1: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Orients the nervous system to present moment — activating the prefrontal cortex to override amygdala threat response.
Vagal Toning
Cold water on face activates the dive reflex — instant parasympathetic shift. Humming, singing, gargling stimulate vagus nerve branches in the throat. Long exhales (exhale longer than inhale) activate the rest-and-digest system.
Somatic Release
Trauma is stored in the body as incomplete survival responses (Levine). Trembling, shaking, and movement allow the nervous system to complete what stress responses began. Biological basis of somatic therapy and TRE.
- 01Meditation. 8 weeks of daily mindfulness measurably thickens the prefrontal cortex and shrinks the amygdala (Harvard, 2011). You grow the observer and quiet the reactor. Even 10 minutes daily produces measurable structural change.
- 02Breathwork. Coherence breathing (5.5/5.5) directly stimulates the vagus nerve, shifting from sympathetic to parasympathetic. Consciousness cannot expand in a dysregulated body. Regulation comes first.
- 03Journaling. Writing externalizes thoughts — creating distance between you and the thought. Morning pages drain subconscious noise and open intuitive clarity. Writing recruits the prefrontal cortex, the observer’s home.
- 04Shadow work. Jung’s shadow is the unconscious repository of everything rejected about yourself. What you do not own, owns you. Integrating denied parts liberates enormous life energy and often resolves chronic behavioral patterns.
- 05Nature + grounding. “Awe” in nature reduces inflammatory markers (Stellar et al., 2015). Grounding — bare feet on earth — produces measurable electron transfer neutralizing free radicals. You are part of a larger living system. Returning to it recalibrates you.
- 06Silence. Even 20 minutes of daily silence produces measurable improvements in cortisol, creativity, and decision clarity. Silent retreats and floatation tanks produce profound shifts in self-perception. The soul speaks in silence.
- 07Service. Research on meaning consistently shows service to others is among the most potent expanders of consciousness. When you move from “what can I get” to “what can I give” — the survival self quiets and the soul self speaks.
What sleep actually does
Sleep is not passive recovery — it is active nervous system maintenance. During deep sleep, the glymphatic system clears metabolic waste from the brain, including stress hormones. The amygdala (your threat-detection center) resets. Emotional memories are processed and integrated by the hippocampus. Without adequate sleep, the brain’s threat response is measurably hyperactivated — making regulation nearly impossible.
You cannot regulate what you cannot rest. Chronic sleep deprivation produces the same nervous system profile as chronic stress — and compounds it.
Sleep + the subconscious
The subconscious is most active and most accessible during sleep. Dreams are the subconscious processing unresolved emotional material — symbolically, associatively, without logic. REM sleep consolidates emotional memory and loosens the grip of traumatic associations over time. This is why EMDR and somatic therapies produce better results when sleep is consistent.
The 30 minutes before sleep are a direct theta-state access window — the same brainwave state as hypnosis and early childhood. What you expose your mind to before sleep literally programs the subconscious. Choose intentionally.
Sleep hygiene for nervous system regulation
- Consistent sleep and wake times — the nervous system runs on circadian rhythm, not willpower
- No screens 30–60 min before bed — blue light suppresses melatonin production and blocks the theta window
- Set a conscious sleep intention: “Tonight I rest and release what I no longer need”
- Cool, dark room — the body temperature drop that initiates sleep requires coolness
- Breathwork before bed: 4-7-8 breathing (4 in, 7 hold, 8 exhale) activates the parasympathetic system
- Journal for 5 minutes before sleep — externalize rumination so the brain isn’t processing it all night
- 7–9 hours for most adults is not a luxury — it is the biological minimum for full nervous system reset
Ready to go deeper?
Regulation is the foundation. Once your nervous system is stable, the next layers become accessible. Here’s where to go from here:
What is a core belief?
Your subconscious mind holds all your thoughts, beliefs, values, and trauma. Everything. Once you continually tell yourself something, the subconscious eventually accepts it and pushes it to your conscious mind — so you act, behave, and speak accordingly.
A core belief is not the same as a surface fear. Fear of public speaking is not a core belief — it is an emotional reaction to one. The thought is: “They will think I am an idiot.” Follow the emotion deeper. When you do not believe you look foolish, you are not affected by what others think. It only hurts if at the core you believe you are an idiot. That is the real cause of pain. What other people think is merely a trigger activating your own negative core beliefs.
What we believe about ourselves determines how we feel, how healthy we are, and the course and direction of our lives. This is not metaphor — it is mechanism.
Remove “can’t” and “don’t”
Emerging ResearchThe brain has difficulty processing negation at the subconscious level. “Don’t give up” is processed as “give up.” “I can’t do that” is processed as “I can do that.” Replace negation with a direct instruction: instead of “Don’t give up” say “Keep going.” Give the subconscious clean, direct commands.
Point of view shift
Where you shift your point of view in your mind is critically important. A new perspective creates the epiphany of awareness that changes how you see things. If you are judging your beliefs — or yourself for having them — you slow the process. The new point of view must be free of judgment about what you identify.
Triggers as a compass
A trigger is not the enemy. A trigger is a signal — pointing directly at something in the subconscious that has not yet been seen, processed, or integrated. The more intensely something triggers you, the more important it is as a map marker. The pattern is always pointing at the belief.
The most profound sign of healing? When something that used to destabilize you simply no longer does. When you notice the trigger, name it, and return to yourself — instead of reacting from it. That shift is not indifference. It is integration.
Don’t match the energy
When someone or something provokes a reaction in you, you have a choice: match the energy (drop to their frequency) or observe it (stay at yours). Removing your attention is not avoidance — it is the most powerful response available. Energy goes where attention flows. If you stop feeding it, it cannot sustain itself.
Put your energy into something that builds. Glow up. The best revenge is your own happiness and growth — not retaliation.
Higher self vs lower self
The “angel and devil on your shoulders” is the tension between your higher self (values-aligned, regulated, expansive) and your lower self (reactive, fear-driven, contracted). Every trigger offers a choice: which one speaks?
The lower self responds from survival. The higher self responds from consciousness. The gap between stimulus and response is where your freedom lives — and where your character is built.
Type a repeated thought. The console maps the loop: body response, behavior pattern, energy center affected, and a conscious rewrite.
Your Pattern Map
Play a tape to see the loop.
Hypnotherapy
Bypasses the conscious critical mind, writing directly to subconscious in theta brainwave state — mirroring ages 0–7. Among the most evidence-supported methods for deep belief change.
Somatic Work
The tape is stored in the body. Nervous system regulation, breathwork, and body-based therapies discharge old programming held in muscle and tissue memory (van der Kolk).
Repetition + Affirmation
The subconscious learns through repetition. Consistent new input — spoken, written, felt — eventually overwrites the old. Emotional charge amplifies the signal. Most effective with somatic anchoring.
PSYCH-K + EFT
Energy psychology creating whole-brain integration — allowing new beliefs to install by shifting electrical patterns across both hemispheres simultaneously. Growing evidence base.
The inner child is not metaphor — it is memory
The “inner child” refers to the part of you that formed during childhood — the version of you that learned what was safe, what was dangerous, what love looked like, and whether you were worthy of it. Those conclusions were made by a child’s brain with limited context and no agency. They became core beliefs. They are still running.
Inner child work is the process of going back to those formative experiences — not to relive them, but to bring the awareness and compassion of your adult self to the child who did not have those resources then. It is re-parenting yourself. It is telling the child: “That was not your fault. You were not too much. You are safe now.”
Without this work, affirmations hit a ceiling. The adult mind says “I am worthy” while the child’s stored belief says “prove it.” The inner child always has more processing power in this argument. The work is not to silence the child — it is to heal them.
How inner child work shows up
- Therapy modalities: IFS (Internal Family Systems), EMDR, somatic therapy, re-parenting work
- Journaling: writing to/from your younger self
- Noticing when you react like a child — disproportionate fear, rage, shutdown
- Asking: “How old do I feel right now?” when triggered
- Meeting your own needs that were not met — rest, safety, validation, play
Signs the inner child is running the show
- Reacting to current situations with the intensity of past ones
- Seeking external validation to feel okay about yourself
- Patterns that repeat across different relationships or jobs
- Struggling to feel safe even when you are objectively safe
- Difficulty receiving love, care, or help without suspicion
- People-pleasing or self-abandonment as a default
The inner work opens the outer world
Pattern work, belief loops, and inner child healing are the foundation. Once you’ve started seeing the mechanism clearly, the spiritual layer becomes much more than symbols — it becomes a living map. When you know why you operate the way you do, tools like chakras, astrology, and the law of attraction become practical rather than abstract.
You are 60–70% water
Babies are born approximately 78% water — falling to 65% by age one. Men carry a higher water percentage than women. The functions of bodily fluids include digestion, absorption, circulation, saliva production, nutrient transportation, temperature regulation, and toxin removal. Water is not background — it is the medium through which your entire biological life operates.
Skin + Toxins
Skin is a protective barrier preventing excess fluid loss. Toxins inflame skin causing clogged pores and acne. Water flushes these toxins and reduces inflammation. Dehydration makes skin more dry and wrinkled (WebMD).
Muscle + Energy
Dehydrated muscles tire quickly and can shrivel, causing fatigue. Fatty tissue contains less water than lean tissue. Hydration directly supports physical performance and cellular energy.
Kidneys + Immunity
Kidneys filter 120–150 quarts of fluid daily. Without adequate water, waste and toxins accumulate, compromising the immune system. Severe dehydration can affect the central nervous system and electrolyte balance.
Brain + Focus
Dehydration impairs attention span, memory, and motor skills. Fatigue is one of the first signs. Prolonged dehydration affects brain structure, function, and reasoning capacity.
Heart + Blood
Blood is more than 90% water. Dehydration thickens blood, increasing blood pressure. Adequate hydration maintains proper viscosity and plasma distribution, reducing cardiovascular risk.
Spine + Joints
Cartilage coating joints is ~85% water. The spinal disk core is largely water — dehydration is a leading cause of back pain. Water keeps cartilage hydrated and joints lubricated.
Breathing
Water distributes oxygen throughout the body and collects carbon dioxide. When dehydrated, airways restrict to minimize water loss — worsening asthma and allergies.
Digestion
Adequate hydration keeps the GI tract functioning and prevents constipation. When fluid is insufficient, the colon pulls water from stools — causing constipation.
Metabolism
Water carries oxygen, nutrients, and hormones to every body part while removing toxins and dead cells. Proteins and enzymes involved in fundamental biological processes require water to function.
Warm water + connection
When people feel lonely, they spend more time in warm baths and showers — substituting physical warmth for emotional warmth. This appears to ease loneliness and isolation. Warm water may cue oxytocin — the bonding hormone typically released during closeness with others.
The sound of water
Flowing water sounds have measurable therapeutic effects. Unpleasant sounds elevate pulse, blood pressure, and stress hormones. Living near water is associated with better overall health outcomes — proximity to ocean, river, or lake correlates with improved well-being markers.
Special populations
Pregnant and nursing mothers: Nutrients transfer to the fetus via blood, which requires adequate water. Constipation, bladder infections, and hemorrhoids common during pregnancy can often be reduced by increased water intake.
Babies and children: Born at ~78% water, dropping to 65% by age one. Children are more vulnerable to dehydration — hydration directly influences cognitive development, emotional regulation, and physical growth.
The consciousness connection
You are a water-based organism. Your thoughts are electromagnetic signals. These signals move through your internal water system constantly. The consciousness you hold — the quality of your thoughts, beliefs, and emotional state — creates your biochemical environment. The mind-body connection is not metaphor. It is fluid mechanics operating at a cellular level.
What sleep is actually doing
During deep sleep, the glymphatic system — your brain’s waste clearance network — flushes metabolic toxins including stress hormones. The amygdala resets. Emotional memories are processed and integrated by the hippocampus without the distortion of waking emotion. REM sleep loosens the grip of traumatic associations over time — which is why consistent sleep accelerates all therapeutic work.
Chronic sleep deprivation produces the same nervous system profile as chronic stress — and amplifies it. You cannot regulate what you cannot rest.
Sleep + the subconscious
The subconscious is most active during sleep. Dreams are the subconscious processing unresolved emotional material — symbolically, associatively, without the filter of logic. The 30 minutes before sleep are a direct theta-state access window — the same brainwave state as hypnosis and ages 0–7 programming. What you expose your mind to before sleep literally programs the subconscious overnight. Choose intentionally.
Sleep hygiene for nervous system recovery
- Consistent timing: Sleep and wake at the same time daily — the nervous system runs on circadian rhythm, not willpower
- No screens 30–60 min before bed: Blue light suppresses melatonin and closes the theta programming window
- Set a sleep intention: “Tonight I rest and release what I no longer need.” The subconscious is listening.
- Cool, dark room: Core body temperature must drop to initiate sleep — warmth in the room blocks this
- 4-7-8 breath before sleep: Inhale 4 counts, hold 7, exhale 8. Activates the parasympathetic system and prepares the body for deep rest
- 5-minute journal before bed: Externalize rumination so the brain processes it on paper — not all night
- 7–9 hours minimum: This is not a luxury — it is the biological requirement for full nervous system and immune reset
These frameworks are presented as symbolic reflection tools, cultural wisdom systems, and mindfulness prompts. Use them as mirrors for self-inquiry — not as clinical diagnosis or definitive prediction.
Law of Attraction — LegaSE™ Framework
Vibes · Energy · Spirit
Whatever you call it — trust it. Universe, Higher power, God — whatever you call it, it is the creator. You attract the energy you give off. Different levels of intent carry their own vibrational frequency. Some people can feel that energy. Pure intentions. Pure motives.
Law of Attraction aligns with the power of the tongue. Words lead to the heart of people. Do you know the meaning behind the words you are saying? Your intent? Guard your heart above all else.
Prayer as programming
Prayer — in whatever form resonates — functions as direct communication with the subconscious and with the creative intelligence of the universe. Setting intentions, expressing gratitude, and affirming desired outcomes mirrors exactly how the subconscious receives new programming: through repetition, emotion, and focused attention.
Science and spirit are not in conflict here. They describe the same mechanism from different languages.
- A dream written down with a date becomes a goal.
- A goal broken down into steps becomes a plan.
- A plan backed by action makes your dreams come true.
Don’t lower your vibration
The best revenge is your happiness. When you match low energy, you pay the price — not them. Staying gracious is not weakness. It is the highest form of self-protection.
Energy goes where attention flows
You get what you focus on. If you cease to give something attention and energy — it ceases to exist in your experience. The “angel and devil” on your shoulders that society depicts? That is your higher self and your lower self in real time. You have free will. You make the choice.
When people or situations trigger you to behave in a lower frequency — stay true to yourself, inspire them to vibrate higher, or walk away. Why let someone drag you down to their level? Don’t match the energy in the room. Change it.
Feed the positive. Starve the negative.
You start to emit the energy you are constantly around — the energy you are feeding. The negative is toxic, and you are typically the one to pay the price. Chronic exposure to low-frequency environments affects mood, nervous system regulation, immune function, and decision-making.
#DontLetAnyoneOrAnythingStealYourJoy
Happiness is an inside job. No one can give it to you. No one can take it unless you let them.
We are all one
Stay open. Don’t let pain, fear, or hate turn you cold. We are all one and all things work together — we have forgotten this since race, social class, financial status, and religion separated us. Each culture and each person has brought something to the world that is more than helpful and useful. Think about it.
Forgiveness is not for them. It is for you. Living for love, unafraid of the end. Forgiveness is the only real revenge. Break the walls — not the people.
Stop glorifying toxic behavior
What is fun or cute about being controlled or controlling, threatened or threatening, abused or abusing, manipulated or manipulating? Nothing. Crazy is toxic and unhealthy. Crazy is not cute. If someone consistently triggers your dysregulation, it may be time to reconsider their position in your life — because jail, health consequences, and chronic stress are never worth it.
If you or someone you know is experiencing domestic violence or abuse, support is available 24/7:
National Domestic Abuse Hotline: 1-800-799-SAFE (7233)
Confidential · Available 24/7 · Text “START” to 88788
Ancient Sanskrit texts describe chakras as spinning wheels of prana (life force) along the spine. Each is associated with a major nerve plexus and endocrine gland — an interesting convergence of ancient frameworks and modern anatomy. Use as reflection tools for self-inquiry.
Select a chakra above
Each energy center is associated with specific emotional, physical, and spiritual themes. Use these as mirrors — asking where these themes show up in your body, behaviors, and relationships. Goal: awareness, not fear.
Is your root chakra calling?
The root energy center governs your sense of safety, stability, belonging, and foundational support. Reflect honestly on these questions — they are not tests. They are mirrors. Tap any that lands for you.
You do not need to answer right now. Sometimes the most healing thing is to hold the question without judgment — and notice what arises in the body. When you are ready, tap Root above for the full healing toolkit.
You are 70% water
The moon controls Earth’s tides through gravitational pull. Studies show altered sleep patterns and increased biological activity around full moons. Gravitational physics that pulls oceans also acts on water-based organisms.
Lunar cycle
New Moon: intention, planting seeds. Waxing: growth, momentum. Full Moon: peak energy, culmination. Waning: release, rest, integration. Use the lunar cycle as a natural rhythm for personal reflection and planning.
You are literally made of stars
The iron in your blood was forged in supernova explosions. The calcium in your bones, the oxygen in your lungs, the carbon in every cell — nucleosynthesized in stars that died billions of years before Earth existed. This is established astrophysics. Whatever intelligence organized 93 billion light-years of observable cosmos organized you too.
When you see a repeating number, pause and ask: what was I thinking, feeling, or avoiding in the 30 seconds before I noticed this? The number creates a moment of conscious awareness — that is its value. Use as mindfulness bells, not prophecy.
Indigenous traditions worldwide teach that animals carry medicine — spiritual teachings encoded in their nature. Psychologically, they represent Jungian archetypes — aspects of yourself seeking integration.