EMDR Mindfulness

Welcome back to another guided meditation in Cadre's mindfulness series. As a trauma therapist, I wanted to share with you an exercise I do with many of my clients who have experienced trauma. One of the most popular trauma therapies is called EMDR that stands for eye movement desensitization and reprocessing. And it's all about using something called bilateral stimulation to help process and desensitize you to trauma triggers. However, we also use this technique to help find calm in your body. Bilateral stimulations are any sensory input that crosses the center of your body, whether it's eye movements back and forth or tapping a part of your body on the left, then the right.

There are many ways to do this, but today we're going to do a guided meditation from EMDR that therapists use to help folks with trauma and PTSD to help calm their nervous system before doing the hard work of trauma therapy. It could also be a tool to use whenever you need to relax. You don't necessarily have to have trauma, so let's get into it. First, find a comfortable place to sit, perhaps your favorite chair, or even lie down if you're able to stay awake and aware. For the bilateral stimulation, I recommend tapping your thumb and your index finger together.

First your left hand, then your right. You can also tap your left shoulder with your right hand and your right shoulder with the left, almost like giving yourself a hug. And I want you to tap at this pace. 121212 I find this exercise is helpful with or without the bilaterals, but give it a shot. Many people find them to be greatly beneficial once you pick which bilateral you're going to use. Let's dive into the mindfulness exercise. First, we're going to take a few deep breaths together, in through your nose for about three to four counts and out your mouth for five to six.

Let's take our first breath together. First, exhale all the air out of your lungs and inhale through your nose slowly. 1234 and exhale 654321. Again, inhale 1234 and exhale 654321. For everyone, it's going to be different. So if that wasn't comfortable or you found yourself breathing in or out too hard, you could raise the count or lower it, whatever feels comfortable. But just let your breath be deliberate, slow and comfortable. As you're breathing in this pattern, I want you to think about a place that you associate with calmness and serenity.

Maybe it's your favorite beach on the vacation you travel to. Maybe it's your grandparents cabin you want as a kid maybe it's a place you create in your mind. Take a few moments and choose yours. Mine is on top of a rock called honeymoon Bluff in the superior National Forest in Minnesota, overlooking a pristine, forested lake in the fall. But pick one that fits best with you. Once you identify that place, I want you to close your eyes or just stare blankly in front of you at a non distracting point and then just go to that place in your mind.

We will explore the senses when you're at that place. Notice what you see when you look out in front of you. Maybe the movements of the ocean, the trees waving in the wind, a sailboat passing by, whatever you notice as you look about your surroundings. Next, notice what you hear. Is it the birds chirping? The wind gusting? A train going by? Kids playing? Notice what you hear as you exist in this space. Moving on to smell. Is it the ocean? Pine trees? The smell of a bonfire? Food cooking in the distance?

Notice what you smell as you remain in this space. Maybe there's taste involved. Perhaps your favorite drink. Now for touch. What do you feel in this moment? Is it a cool breeze? The sand between your toes? The sun on your face? Just notice what you feel. Lastly, going to look inside. How do you feel right now? Are you calm? Happy? Tranquil? Carefree? Nostalgic? Notice any feelings or emotions you experience in this place. Now that you've identified the sensory input, just remain in this space, continuing to notice all the feelings and senses you're experiencing.

Just remain here and enjoy the moment. Now I want you to think of a word, one that best describes this place you're in. Maybe it's serenity, beauty, joy, family, whatever fits with you. This will be your key word. Take a moment to think about what word best describes where you're at right now. Once you've identified this word, I want you to think of the word in your mind while you continue to remain in this place, noticing all the sensory input and emotions. Once you do, I want you to do seven bilateral taps of your choice.

Remember, left, right, left, right. Do about seven to ten of these. Now take a breath. Once again, just be in this space. Now think of your word as you notice everything around you and what's inside of you. And once you do, we'll do seven more slow taps. Left right, left, right. Do the rest on your own. And one more time, remain in your calm place. Notice everything around you and think of your word. And once again, seven more slow taps. Left right, left, right. Do the rest on your own. If you'd like, go ahead.

And do seven more. Or just keep breathing or enjoy being in this space. Now open your eyes and come back to the present moment. Try to be thankful for that place and the journey you just took. Now, as you're back, think of your day ahead. Is there anything you're looking forward to or perhaps not looking forward to and causing you some stress? I want you to notice that stress if it's there, take a deep breath and say the key word, remembering all the good feelings associated with your calm place.

Before you go about your day, remember that you could come back to this place whenever you want. It's here waiting for you in your mind. You can use that keyword to bring you back even faster and into your body and mood state associated with your calm place. You can also use the bilateral stimulation to help you calm whenever and wherever you need. Have a great rest of your day.