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
Integration is commonly described as the process of revisiting, making sense of, and bringing parts of an experience into ordinary life. Reviews describe many practices people use for that work, including reflection and journaling, but the evidence does not establish one best integration method or a fixed timetable that works for everyone.
This journal therefore uses seven days as a simple container for reflection, not as a claim about a biological or therapeutic window. The prompts are meant to help you capture what stood out, notice patterns, and decide what—if anything—you want to carry forward.
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 — use whichever format makes it easiest for you to return to the reflection.
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?+
Seven days gives the journal a practical structure without implying that integration follows a fixed timeline. Research describes integration as an extended process that can take different forms and durations. You can re-download the journal or move to another version whenever it is useful.
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.