Length: ~5 minutes
Focus: Enhancing emotional containment and nervous system regulation
Description:
This guided practice helps you strengthen your existing container — the internal or imagined space where you can safely hold thoughts, feelings, or images until the right time to process them. Through mindful awareness and gentle visualization, you’ll deepen your sense of control and safety when emotions feel intense or overwhelming. This is an ideal practice to use between therapy sessions or after emotionally activating experiences to restore calm and clarity.

Length: ~6 minutes
Focus: Accessing calm and connection through imagery of nature
Description:
This visualization connects you to the stabilizing and restorative qualities of the natural world. Through imagery of earth, sky, and breath, you’ll reconnect with a sense of steadiness, rhythm, and renewal. This practice is ideal for moments of stress, fatigue, or emotional disconnection.

Length: ~5 minutes
Focus: Accessing calm and connection through imagery of nature
Description:
This visualization connects you to the stabilizing and restorative qualities of the natural world. Through imagery of earth, sky, and breath, you’ll reconnect with a sense of steadiness, rhythm, and renewal. This practice is ideal for moments of stress, fatigue, or emotional disconnection.

Length: ~4 minutes
Focus: Returning to inner steadiness and balance
Description:
This visualization helps you reconnect with your internal center — the steady, balanced part of you that remains calm even in challenge. By imagining light and warmth at your core, you strengthen the felt sense of inner stability. Use this practice when you feel scattered, drained, or off-balance.

Length: ~5 minutes
Focus: Using comforting touch to calm and contain emotion
Description:
This practice uses gentle, intentional touch to help your body feel safe and contained. By placing your hands on your heart, abdomen, or arms, you send a message of safety and care to your nervous system. It’s especially supportive when emotions feel big or when you need to ground after emotional processing.

Length: ~4 minutes
Focus: Reconnecting to safety through mindful orientation
Description:
This grounding practice helps your body recognize the safety of the present moment. By gently using your senses and orienting to your environment, you teach your nervous system that you are here and safe now. It’s a supportive tool after activation, stress, or flashbacks to help you return to calm awareness.

Length: ~4 minutes
Focus: Reconnecting to safety through mindful orientation
Description:
This grounding practice helps your body recognize the safety of the present moment. By gently using your senses and orienting to your environment, you teach your nervous system that you are here and safe now. It’s a supportive tool after activation, stress, or flashbacks to help you return to calm awareness.

Length: ~4 minutes
Focus: Using the breath to restore calm and balance
Description:
This gentle breathing practice supports relaxation and helps your body return to balance. Through slow, intentional breathing, you’ll activate the body’s calming response and remind yourself that it’s safe to slow down. This recording is especially helpful when you feel anxious or unsettled.

Length: ~4 minutes
Focus: Strengthening mindful observation and inner calm
Description:
This mindfulness practice helps you cultivate awareness and curiosity about your internal experience. By noticing thoughts, emotions, and sensations without judgment, you strengthen your ability to remain steady and compassionate — even when things feel uncertain. This practice can be used anytime you’d like to slow down and reconnect with the present.

Length: ~4 minutes
Focus: Present-moment awareness through the five senses
Description:
This grounding exercise helps you reconnect to the here-and-now through sight, sound, touch, smell, and taste. By gently engaging your senses, you signal safety to your body and re-anchor yourself in the present moment. It’s a simple, effective practice for times of anxiety, dissociation, or emotional overwhelm.

Length: ~4 minutes
Focus: Present-moment awareness through the five senses
Description:
This grounding exercise helps you reconnect to the here-and-now through sight, sound, touch, smell, and taste. By gently engaging your senses, you signal safety to your body and re-anchor yourself in the present moment. It’s a simple, effective practice for times of anxiety, dissociation, or emotional overwhelm.

Length: ~4 minutes
Focus: Present-moment awareness through the five senses
Description:
This grounding exercise helps you reconnect to the here-and-now through sight, sound, touch, smell, and taste. By gently engaging your senses, you signal safety to your body and re-anchor yourself in the present moment. It’s a simple, effective practice for times of anxiety, dissociation, or emotional overwhelm.

Length: ~4 minutes
Focus: Wholeness, divine love, and the unbroken self

Description:
This recording is designed to deepen connection with your Essential Spiritual Self — the core of goodness and divine love that remains whole despite life’s experiences. Through gentle imagery, breath, and tapping, you’ll practice resting in that unbroken part of yourself. This is best used after other resourcing practices, such as Safe Place or Nurturing Figure, once your system feels ready for deeper integration.

Length: ~4 minutes
Focus: Inner guidance, compassion, and spiritual wisdom

Description:
Intended for those who have already developed a connection with a wise or spiritual figure in therapy, this practice helps you revisit that presence for grounding and gentle guidance. Through breath, imagery, and bilateral tapping, you’ll deepen your sense of inner wisdom, compassion, and spiritual connection — reinforcing these qualities between EMDR sessions.

Length: ~4 minutes
Focus: Spiritual safety and connection with the Divine

Description:
This guided visualization helps you reconnect with your Sacred Place — a space of divine peace or spiritual grounding. Best used once you’ve first explored this imagery in therapy, this practice can support spiritual regulation and inner calm between sessions. Through breath, gentle tapping, and sacred imagery, you’ll strengthen your sense of spiritual safety and connection.

Length: ~5 minutes
Focus: Body-level healing and release of tension

Description:
A gentle visualization to support physical and emotional release between EMDR sessions. The Light Stream guides you to imagine a warm, healing light flowing through your body, supported by slow breath and bilateral tapping. It’s best used after you’ve already established grounding resources (such as your Safe Place or Nurturing Figure). This practice can help restore balance, ease, and body-level calm.

Length: ~4 minutes
Focus: Grounding and calm regulation

Description:
This recording reinforces your Safe or Peaceful Place resource developed in EMDR preparation. It’s designed for use between sessions to help your body and mind return to calm and ease. Through guided imagery, breathing, and tapping, you’ll strengthen the neural pathway of safety — allowing your system to more readily access grounding and regulation during times of stress.

Length: ~4 minutes
Focus: Building internal and external felt safety

Description:
A gentle guided practice designed for clients who have already developed their protective figure in session. This recording supports continued installation — deepening your connection to the image or presence that helps you feel grounded, safe, and supported. Through slow breathing, mindful imagery, and gentle bilateral tapping, you’ll strengthen your body’s memory of protection and calm.

Length: ~4 minutes
Focus: Connection, belonging, and nervous system balance

Description:
Best used after your initial Circle of Protection exercise in session, this guided practice helps you strengthen and revisit that felt sense of being surrounded by care and safety. Through breath, imagery, and gentle tapping, you’ll anchor the experience of belonging — allowing your nervous system to remember what it’s like to feel connected and supported, even during moments of stress.

Length: ~3–4 minutes
Focus: Internal strength and wise self-leadership

Description:
This recording supports continued installation of your Protective Adult Self — the calm, capable part of you that responds with strength and wisdom. It’s ideal to revisit between sessions to reinforce your sense of internal safety and confidence. Through slow breath, gentle tapping, and imagery, you’ll cultivate the embodied awareness that you can care for and protect yourself in grounded ways.