THE TOOLBOX
EYE MOVEMENT DESENSITIZATION AND REPROCESSING (EDMR)
DEEP
Breathing
Find a quiet place to sit.
Breathe in deeply through your nose into your belly, then slowly let the air out through your mouth until it feels like you're forcing more air out than you originally took in.
You just completed one deep breath. Repeat 9 more times for a total of 10.
Do you feel calmer? Relaxed?
SENSORY
Concentration
Find 3 objects near you. Focus on the objects, the color, the shape, the placement and say 3 details about each object aloud. Now focus on 3 sounds around you. What do you hear? Where is it coming from? Say 3 details about each sound you are hearing. Now touch 3 objects around you and say 3 details about each object you touched. Now go back to each item and quietly reflect on what you've seen, heard and felt. Do you feel more intuned to your surroundings? More present?
REVERSE
Spiraling
Close your eyes.
Think about or visualize something traumatizing for you. Now notice where the stress is in your body. Do you feel it in your stomach? Your chest? Your mind?
Now focus on what direction the disturbance is moving. Now visualize the disturbance going in the opposite direction.
Did the feeling dissipate? Intensify?
meditations
BINARY
Meditations
METTA
Meditations
PROGRESSIVE
Meditations
MINDFUL
Meditations
BREATH
Meditations
TRANSCENDENTAL
Meditations
MOVEMENT
Meditations
KUNDALINI
Meditations
ZEN
Meditations
affirmations
SELFLOVE
Affirmations
HEALTH
Affirmations
Find a quiet place to sit.
Breathe in deeply through your nose into your belly, then slowly let the air out through your mouth until it feels like you're forcing more air out than you originally took in.
You just completed one deep breath. Repeat 9 more times for a total of 10.
Do you feel calmer? Relaxed?