EMDR For Dummies Cheat Sheet

In EMDR, you will be asked to create an idea or representation of a calm or safe place. The words you use here will be important when you think of your openness to this exercise. The name that you choose for this exercise can help you more easily recall this place. You can call this calm or safe place whatever you want, such as peaceful place, happy place, joyful place, chill zone, my place, the Zen zone — whatever works for you. Feel free to be creative!

I recommend finding a quiet, comfortable place where you can sit or lie down.

To begin creating your calm, peaceful place, follow these steps:

1. Bring to mind your thought or feeling that represents your idea of calm, relaxation, and serenity. You can close your eyes while you do this or use the visual imagery you found to keep nearby.
2. As you bring this place to mind or look at your visual aid, notice the specific sensory details of this image or thought, such as the following:
   • What you see
   • What you hear
   • Any smells that stand out
   • What you feel like physically
   • How you feel emotionally

After a while, take a moment and reflect on what this experience was like for you. Consider any specific aspects that felt especially vivid and strong for you. You should also check in with your body, noticing how you are feeling physically and paying attention to where you feel the most relaxed.

The Container exercise is designed to help you practice changing the state of your mind and learning to control your thoughts. It may not be easy at first, but try to give it a chance. You can turn to this exercise anytime you need it, and I encourage you to make it part of your daily practice. The more you practice, the easier and more effective you will find this experience.

The Container exercise is meant to be a temporary “place” where you can put distressing or intrusive thoughts or emotions, helping you to shift your frame of focus or change your thoughts.

To begin creating your container, take a moment to bring to mind the container you would like to use for this exercise. Feel free to use a visual aid if you need it, and follow these steps to help you identify all the relevant details of your container:

1. Bring to mind whatever you have decided on for your container. Closing your eyes or looking at the visual aid you chose may be helpful.
2. Notice the specific details of this image or object, such as the following:
   • What color is it?
   • What is it made of?
   • How is it constructed?
   • Does it have a particular feel or texture?
   • How do you put things into it?
   • How do you secure or close it?
   • Is it soundproof?
   • Can it be locked?
   • Can it expand, or do you need multiple containers when you need more space for the contents?

Take a moment to reflect on what this experience was like for you. Consider the specific aspects that looked vivid or felt strong. You may notice that you happened on a different idea for a container or object to use instead; if so, you are certainly welcome to do so!

Creating your container is only one aspect of the Container exercise. In EMDR sessions, you apply bilateral stimulation as you work with making your container secure, choosing what to put into it, and using it to distance yourself, for the time being, from issues you’re not ready to take on at the moment.

In the Restoration Team exercise, you draw from times in your life when you have felt supported, seen, heard, understood, loved, or valued — even if these moments have felt few and far between. You think of some different categories of support that you have drawn from in the past. These can be characters from books, movies, musicians, animals, objects, symbols, fantasy, people in your life (dead or alive), or even imaginary people whom you create inside your mind.

Try to select people, places, and things that have not harmed you, caused any type of trauma, or been connected to anything negative because this can sometimes cause disruption.

To create your Restoration Team, follow these steps:

1. Take a deep breath in through your nose and out through your mouth. You can close your eyes if you want.
2. Begin with adding your bilateral stimulation, continuing this throughout the entirety of this exercise.
3. Notice who or what comes up as you think about what represents the following:
   • Strength and protection
   • Unconditional love and acceptance
   • Wisdom and knowledge
   • Spirituality or being connected to something bigger than or outside of yourself
4. As you do this, I’d like you to envision or think about bringing all these people and objects together or closer to you.
5. Think about or notice what these supports would want to encourage you with. What words would they say to you? What would they want to remind you of? Perhaps there’s even a message they deliver to you.
6. Take a deep breath in and out and stop your bilateral stimulation when you feel ready.

Many people use variations of the body scan exercise. This one is adapted from one by Richard Schwartz, the founder of Internal Family Systems (IFS) therapy. The body scan helps you become more attuned to your internal cues and body sensations, and practice mindful awareness. Follow these steps:

1. Find a comfortable position. Sit or lie down in a comfortable position where you won’t be disturbed. Close your eyes if you feel comfortable doing so, and take a few deep breaths to center yourself.
2. Focus on your breathing. Pay attention to the natural rhythm of your breath. Notice the sensation of the air entering and leaving your body. Allow your breath to become a focal point, helping to ground you in the present moment.
3. Scan your body. Starting from the top of your head, slowly move your attention down through your body. Notice any areas of tension, discomfort, or sensation. Be curious and open to whatever you find without trying to change it.
4. Acknowledge your internal cues. As you scan your body, pay attention to any emotions, thoughts, or memories that arise. Acknowledge these internal cues without judgment. Simply notice them and allow them to be present.