What Happens During an EMDR Session?
Walking into your first EMDR processing session can feel both hopeful and nerve-wracking. As a certified EMDR therapist in Seattle, I want you to know exactly what to expect so you can feel prepared and empowered in your healing journey. Here's a detailed walk-through of what happens during a typical EMDR session at my Ballard practice.
Before Processing Begins: Preparation Sessions
Before we dive into processing traumatic memories, we spend time preparing. This might take 1-4 sessions depending on your needs and includes:
Building Your Resource Toolkit
Safe place visualization
Resource installation (positive memories/strengths)
Breathing and grounding techniques
Bilateral stimulation practice
Container exercise for managing difficult material
Understanding Your Window of Tolerance
Using my Somatic Experiencing training, I help you:
Recognize signs of activation
Identify when you're in your optimal zone
Learn to regulate your nervous system
Practice moving between states safely
A Typical EMDR Processing Session
Check-In (5-10 minutes)
Each session begins with:
How you've been since last session
Any dreams, insights, or changes
Current state assessment
Addressing immediate concerns
This helps me gauge your readiness for processing and adjust our plan if needed.
Target Identification (10-15 minutes)
If we're starting a new memory, we identify:
The specific memory or incident
The worst part or most disturbing image
Negative belief about yourself (e.g., "I'm not safe," "It's my fault")
Emotions connected to the memory
Body sensations you notice
Positive belief you'd prefer (e.g., "I'm safe now," "I did the best I could")
Current distress level (0-10 scale)
Setting Up for Processing
I'll explain the specific type of bilateral stimulation we'll use:
Eye movements: Following my fingers or a light bar
Tapping: Alternating taps on your hands or knees
Audio: Alternating tones through headphones
Tactile: Handheld buzzers that alternate
We'll choose what feels most comfortable for you. Some clients prefer eyes closed with tapping, while others like the active engagement of eye movements.
The Processing Phase (20-40 minutes)
This is where the magic happens. Here's what it typically looks like:
Starting the Bilateral Stimulation
I'll ask you to bring up the target memory
Notice the image, negative belief, emotions, and body sensations
Begin bilateral stimulation for about 30 seconds
Then I'll say "Take a breath. What do you notice now?"
Following the Associations Your brain makes its own connections. You might notice:
Changes in the image (getting smaller, fader, more distant)
Different aspects of the memory
Other related memories
Emotions shifting or releasing
Physical sensations moving or dissipating
New insights or perspectives
Sometimes nothing—that's okay too
My Role During Processing I'm actively present but not directive:
Monitoring your state
Adjusting bilateral stimulation speed/intensity
Offering brief encouragement ("Good, go with that")
Watching for signs you need grounding
Keeping you in dual awareness (present while processing past)
What Processing Actually Feels Like
Clients describe various experiences:
Emotional Waves "It was like watching a movie of my life, but the scary parts didn't feel scary anymore. I cried, but it was relief, not pain."
Physical Releases "I felt this tightness in my chest for years. During EMDR, it literally melted away. I could breathe fully for the first time."
Cognitive Shifts "Suddenly I just knew it wasn't my fault. Not intellectually—I really felt it in my bones."
Memory Changes "The memory used to be in vivid color with surround sound. Now it's like an old black and white photo—still there but no longer haunting me."
Unique Aspects of My Approach
With my integrated training, I might incorporate:
Somatic Awareness
Tracking body sensations closely
Helping you stay embodied
Using movement if needed
Releasing trapped energy
Attachment Focus
Noticing relational themes
Addressing attachment wounds
Building internal resources
Strengthening self-compassion
Depth Psychology Integration
Attending to symbolic content
Exploring meaning-making
Honoring the psyche's wisdom
Integrating spiritual dimensions
Installation Phase (5-10 minutes)
Once the distress is down to 0 or 1, we strengthen positive beliefs:
Pair the positive belief with the memory
Use bilateral stimulation to reinforce
Check how true it feels (1-7 scale)
Continue until it feels fully true
Body Scan (5 minutes)
We check for any residual activation:
Scan from head to toe
Notice any tension or discomfort
Process any remaining sensations
Ensure your body feels clear
Closure (10-15 minutes)
Every session ends with stabilization:
Return to the present
Use grounding techniques if needed
Discuss what you noticed
Prepare for between-session processing
Plan self-care strategies
Schedule next appointment
Between Sessions
Your brain continues processing between sessions. You might experience:
Vivid dreams
New insights
Emotional shifts
Memory connections
Spontaneous changes
I provide a journal and encourage tracking these experiences.
Variations in Sessions
Not every session follows this exact pattern:
Incomplete Sessions
Sometimes a memory doesn't fully process in one session:
We'll contain the work safely
Use resources to stabilize
Continue next session
This is completely normal
Resource Sessions
Some sessions focus on building strengths:
Installing positive resources
Strengthening coping skills
Processing positive experiences
Building ego strength
Integration Sessions
After intense processing:
Talk through insights
Plan behavior changes
Address current life impacts
Celebrate progress
What Makes EMDR Different
Unlike talk therapy where you might:
Analyze the trauma intellectually
Spend months discussing impacts
Work primarily with conscious thoughts
Stay in cognitive processing
EMDR allows you to:
Process at multiple brain levels
Heal faster through natural mechanisms
Release trauma from your body
Create lasting neurological change
Common Concerns About Sessions
"What if I can't do the eye movements?"
We have alternatives! Tapping, audio, or tactile work just as well. I'll find what works for your nervous system.
"What if I get too overwhelmed?"
My extensive training prepares me to help you stay regulated. We can:
Slow down processing
Use grounding techniques
Take breaks as needed
Adjust our approach
"What if nothing happens?"
Sometimes processing is subtle. We might:
Try different bilateral stimulation
Address blocking beliefs
Build more resources first
Explore what's needed
"Can I stop if it's too much?"
Absolutely. You're always in control. We can:
Pause anytime
Use containment techniques
Return to resources
End early if needed
Your Unique Session Experience
While this gives you a framework, your sessions will be unique to you. Factors affecting your experience:
Your trauma type
Nervous system regulation
Previous therapy
Current life situation
Personal processing style
Ready to Experience EMDR?
Now that you know what to expect, you can approach EMDR with confidence. With my integrated training and 15+ years of experience, I'll guide you safely through each session, adjusting to your needs moment by moment.
If you're ready to experience how EMDR can transform your relationship with traumatic memories, let's connect for a free consultation.
