If I dont embed when sending form fcp how do I get it back?

I’m new to motion so sorry if this is a real stupid question but..
I’m using motion to make my titles. I’ve done some tutorials and I’ve been selecting what I want to add the title to and go send to motion.
When the widow opens I’ve been leaving the tick box for embed motion projects checked.
It has been suggested that I don’t do this. If this is the case and this is the stupid part how do I get it back to fcp? Do I go file export? If so what setting am I best to use?
It’s not a super motion graphic sequence it’s just a basic title so would I be best exporting it as HDV or pro ress? I’ve been told the animation codec is the part that’s slowing fcp down and causing it to take so long to render once the project is complete and that I only need to use that is it’s a motion graphic sequence.
My project is filmed and edited in HDV and the render table for the sequence is set to proress.
Sorry for all the questions.

import the motion file into fcp and throw it on your timeline.
adam

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