A moment for yourself

Take a few minutes to settle

Slow, left-right eye movement while you hold something calming in mind. A quiet reset for the moments between sessions.

This is for settling, not for working through something painful. Keep your mind on something calm or comforting. If a hard memory or a strong feeling starts coming up, stop and switch to breathing. If your calm image starts to change or feel less safe, stop and choose a different one next time. This isn’t therapy or a substitute for it. If we’re doing EMDR together, use it the way we practiced in session.

Find a spot where you can sit for a few minutes without interruption.
Keep your head still and follow the dot with your eyes.
Headphones are optional. Turn on tones below for a soft left-right sound.

What will you hold in mind?

Pick one. Nothing you choose is saved or sent anywhere.

Four short sets with a pause between each. You can stop any time.

Set 1 of 4

Follow the dot.

Head still. Eyes on the dot. Let your breathing be slow and easy.

Pause here

Take a slow breath. Notice what you feel in your body right now.

Still calm or neutral? Go on to the next set. If something painful is showing up, stop here and switch to breathing.

Good call to stop

Stopping when something hard shows up is exactly how this is supposed to work. Let’s bring things back down.

Slow breathing

5 seconds in, 5 seconds out. Tap the circle or the button to start.

Get back in the room

Press your feet into the floor. Notice the chair holding you up.
Name five things you can see, out loud or in your head.
Say where you are and today’s date.

If the same thing keeps coming back, that’s not a failure. The Visual Reset puzzle can help in the moment, and it’s useful information to bring to your next session. If you’re in danger or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline) now, or call 911.

Try the Visual Reset instead View Support Resources

Nicely done

Take a moment before you move on. Notice your breathing, muscle tension, and how activated you feel.

What do I notice in my body right now?
Is my breathing slower, faster, or unchanged?
What is one next step I can take right now?

If distress stays up, you don’t have to manage it alone. Reach out to someone you trust, and bring it to your next session. If you’re in danger or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline) now, or call 911.

Why a moving dot? Slow, left-right eye movements paired with a calm image are a settling technique used in EMDR therapy to build a sense of calm before and between sessions. Here it’s used only to settle, not to work through painful memories. On its own it isn’t EMDR therapy, and it doesn’t replace working with a therapist.

Back to all three skills View Support Resources

These are self-help skills, not therapy or crisis care.
Mary Hoisington, LMFT · maryhoisingtonlmft.com