A few factors contribute to a good session, and one that I have most control over is this: When I come in, the real me, without any masks or defenses, and am genuine. I express what's in my heart. The real stuff. For example, I might start a session by saying, "I"m feeling so sad. Just so sad." Not just saying it from out of my head, but it's coming from inside of me, I am attuned to my emotional state and I express it. And then we take it from there. T asks questions to elicit more of my experience. I then talk more about how I feel. And why. And then there's catharsis.
I've also had some wonderful sessions wherein deep insight was acquired. For example, recently I came into the session and checked in with my current emotional state. . I felt anger at the therapist and I expressed that. I blamed her for not having heard me the previous session. I vented. I expressed that I feel not heard, not taken seriously, not seen. At the end of the session, after venting and all, this lightbulb went off in my head and heart and I said, " This intense anger that I am feeling toward you, I have felt this way as a kid, at my caretaker, for not hearing me when I screamed for help." I realized that the intense anger was a historical anger and not proportionate to the current situation. So I felt very good after that session too.

I look forward to hearing others' responses.