Guided Practices
These guided practices support your EMDR therapy by strengthening grounding, self-regulation, and connection with inner and external supports. Each recording offers an opportunity to practice and reinforce the tools we’ve developed in session. Through imagery, breathwork, and gentle tapping, you’ll reinforce sensations of safety and stability. Listen between sessions to help your system more easily return to calm, balance, and connection — even during stress.
Safety Note:
Continue tapping only if it feels soothing and stabilizing. If it becomes activating, pause and return to your grounding resources. These recordings are a supplemental support tool and not a substitute for EMDR therapy, counseling, or medical care.
Show me practices on:
Grounding Through Nature
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.
Compassionate Breathing
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.
Centering Imagery
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.
Soothing Touch
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.
Mindful Movement
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.
Orienting to Safety
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.
Breath 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.
Practicing Awareness
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.
Multi-Sensory Grounding
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.
Progressive Relaxation
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.
Grounded Practice
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.