The Wheel of Awareness, created by Dr. Dan Siegel, can increase integration in only 20 minutes. I've used it many times and after each time I don't just wonder if it changed something, I can actually feel it. If you've got a bit of time try it out.
Practices like this, and the theory/science behind them, are a core part of my work as a therapist. If you're curious to learn more please shoot me an email at email@example.com