Guided EMDR Session Tool

Preparation

Setup & Assessment

What emotions are you feeling right now as you think about this memory?

Where do you notice tension, discomfort, or sensations in your body?

Rate the intensity of your distress right now (0 = no distress, 10 = highest distress):

5 / 10

Processing Session

Instructions: Hold the memory lightly in your awareness. Keep your head still and follow the dot with your eyes only. Let whatever comes up just come up.

Speed

SlowerFaster

Duration

30 seconds

Dot Size

SmallerLarger

Volume

MuteMax

Dot Color

Sound Type

Visual Audio

Check-in

Take a deep breath. Let your mind go blank for a moment and just notice what comes up.

What thoughts, feelings, sensations, or images came up during or after the set?

How intense does the original memory/distress feel now? (0 = no distress, 10 = highest distress):

5 / 10

Session Complete

Final notes about this session:

Take a moment to return to your safe/calm place. How does it feel now?

Session History

Disclaimer

This tool provides bilateral stimulation for wellness purposes and is not a substitute for therapy with a licensed professional. For significant trauma, please seek guidance from a qualified EMDR therapist.