"EMDR stands for Eye Movement Desensitization and Reprocessing. I know that's a mouthful, so let me explain what it actually means.

When something really stressful or scary happens, sometimes our brain has trouble processing it the way it normally would. It's like the memory gets stuck, and it can keep bothering us through nightmares, flashbacks, or feeling really anxious or upset when something reminds us of what happened.

EMDR helps your brain process those stuck memories. While you think about the difficult memory, I'll have you follow my fingers with your eyes, or we can use tapping or sounds instead. Researchers are still studying exactly how EMDR works. The aim is for the memory to become less distressing; the idea that it works like REM sleep is a hypothesis, not an established mechanism.

You don't have to tell me every detail of what happened. You're in control the whole time – you can stop whenever you need to. We'll also learn some coping skills first, so you have tools to help you feel calm and grounded.

The goal isn't to forget what happened – you'll still remember it. But after EMDR, most people find that the memory doesn't bother them as much. It feels more like something that happened in the past, rather than something that's happening right now."

"I'd like you to think of a place where you feel calm, peaceful, and safe. This can be a real place you've been to, or somewhere you imagine. It could be a beach, your room, a forest, anywhere that feels good to you. Take a moment to think of your place..."

[Wait for them to identify a place]

"Good. Now close your eyes if that's comfortable, or just look down. Imagine yourself in that place right now. Notice what you see around you... the colors, the shapes, whether it's bright or dim..."

"Now notice any sounds in your safe place... maybe it's quiet, or maybe there are soothing sounds like water, birds, or music..."

"Notice any smells... the air might smell fresh, or like the ocean, or like your favorite scent..."

"Notice how your body feels in this place... maybe your muscles are relaxed, you feel warm, comfortable..."

"If you notice a pleasant or neutral feeling, where do you notice it? It is okay if you do not notice one."

[Add bilateral stimulation – slow taps or eye movements, 6-8 sets]

"Choose a word or phrase that reminds you of this place. We can try it and notice what happens."

[Have them say the word while adding BLS. Practice recalling the place using just the word.]

"Sometimes difficult thoughts, feelings, or memories show up at times when we can't deal with them – like when you're at school, trying to sleep, or just going about your day. I'm going to teach you a technique to contain those things temporarily, so you can put them away until you're ready to deal with them in session."

"I'd like you to imagine some kind of container – something strong enough to hold whatever you put in it. It could be a safe, a vault, a lockbox, a trunk, a shipping container... anything that feels secure and unbreakable. What kind of container comes to mind?"

[Wait for their response]

"Good. Now imagine this container in detail. What color is it? What's it made of? How big is it? Does it have a lock, a lid, or some other way to close it securely?"

"This container has a special feature – it can hold anything. Feelings, memories, thoughts, images – anything that's bothering you. Imagine setting those things aside for now. If a thought returns, that does not mean you did it wrong; we can notice it together or choose another exercise."

"Let's practice. Think of something mildly bothersome – nothing too big, just something annoying or slightly uncomfortable. Now imagine putting that into your container... Watch it go in... Now close and lock your container securely."

[Add slow bilateral stimulation]

"Your container is now holding that for you. You can open it when you're ready, like when we're in session together. Between sessions, if difficult things come up, you can imagine putting them in your container until we meet again."

"This is a technique to help reduce uncomfortable feelings or sensations in your body. First, I'd like you to scan your body and notice if there's anywhere you feel tension, discomfort, or unpleasant sensations. Take a moment... Where do you notice it?"

[Wait for response – note the location]

"Now, if that sensation had a shape, what shape would it be?"

"What size is it?"

"What color is it?"

"Does it have a temperature – warm or cold?"

"If it had a texture, what would it be like?"

"Now, I'd like you to imagine a healing light above your head. What color is this light – a color that feels healing, soothing, and positive to you?"

[Wait for their answer]

"Good. Imagine this [color] light beginning to flow down into the top of your head, like a gentle stream. Feel it flowing down through your head... your neck... your shoulders... flowing through your whole body..."

"You can imagine the light moving around that sensation. Notice whether anything changes, without needing it to change."

[Add slow bilateral stimulation throughout]

"You can imagine the light for as long as feels comfortable. Notice how your body feels without needing to change it. You can stop at any time... When you're ready, open your eyes."

"Box breathing is used by Navy SEALs to stay calm under pressure. Imagine drawing a box in the air:

• Breathe in for 4 counts (drawing up the first side)

• Hold for 4 counts (drawing across the top)

• Breathe out for 4 counts (drawing down the other side)

• Hold for 4 counts (drawing across the bottom)

Repeat the box as many times as you need..."

[Practice 3-4 cycles together]