Preparation
Seven days before the journey. Clarifying intention, naming what you're bringing, identifying support, listening for the parts of you that have something to say.
Free tool
Integration Journal — 7-Day PDF
A customizable 7-day integration journal for psilocybin journeys. Four versions, one focused prompt per day, printable handwriting space. Free, no email required, no login.
What's in each version
Journey companion
For the day of and the week surrounding the experience. Anchoring practices, immediate post-journey capture, and the week of settling.
Integration
Seven days after a journey. Meaning-making, embodiment, translating insight into one small actionable step at a time.
Shadow work
For journeys that surfaced difficult material. Held gently, with parts-work-informed prompts that honor protection before asking for change.
Why journaling matters after a psilocybin experience
The medicine opens a window. Integration is what you build in that window. Research from Johns Hopkins, Imperial College London, and the Usona Institute consistently shows that the long-term benefits of psilocybin experiences come not from the experience itself but from the practices that follow — and journaling is one of the most accessible.
The first 24 hours after a journey are when non-verbal experience is most translatable into language. The week that follows is when patterns become legible. The month that follows is when insight either becomes action or fades into a beautiful memory.
The prompts in these journals are drawn from Psilocybin Integration Guide, which walks through 40 real journey scenarios — ego dissolution, inner child material, cosmic consciousness, the spiritual fracture, the re-entry wobble — each with detailed navigation.
Common questions
What is the integration journal?+
A free 7-day journal you can download as a PDF, with research-informed daily prompts for one of four phases of a psilocybin experience: preparation, the journey itself, integration afterward, or shadow work. Each day has one focused prompt and printable space for handwritten reflection.
How do I use it?+
Pick the phase you're in, optionally write your intention or journey date for the cover page, and download. Print it or write digitally — handwriting is recommended; research suggests it engages reflective processing more deeply than typing.
Is it free?+
Yes. The journal is free to download and share. The full method behind it lives in Psilocybin Integration Guide by Maya Allan, which walks through 40 real journey scenarios in depth.
Why is it only 7 days?+
Integration is a months-long process, but the first 7 days are where most insight either lands or fades. The journal is designed for that window — you can re-download it (or the next phase) to continue.
What is the difference between integration and shadow work versions?+
The integration version focuses on translating insight into life. The shadow work version is for journeys that surfaced difficult material — older grief, protective patterns, internal parts that don't usually have a voice. The prompts hold the same material differently.
Can practitioners or facilitators share this with clients?+
Yes — please. This is exactly what the tool is for. Attribution is appreciated but not required.