Try a calming exercise
A gentle, ~60-second taste of bilateral stimulation — the sensory rhythm at the heart of EMDR — paired with the classic Calm Place grounding exercise.
Step 1
Choose your mode
Eyes, ears, or both. Headphones recommended for audio.
Step 2
Bring a calm place to mind
A real or imagined spot where you feel safe and at ease.
Step 3
Follow the rhythm
Soft side-to-side stimulation for 30, 60, or 120 seconds.
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