Hello,
My name is Eden and I am a meditation guide.
A Reiki master teacher,
And a licensed therapist.
And today we're going to be exploring one more of EMDR's resourcing tools.
I know there's a myriad of different tools that are used in an EMDR setting,
But really what they all have in common is helping you explore What is a resource for you to reach for?
When you notice you need some regulation.
Or you are working on coping.
What can we actually reach for in our heightened moments when life continues to happen?
What tools are in our tool belt?
These resourcing techniques are available to you.
And so we practice them.
To understand which ones land best for us.
Because we're all unique.
We all need something a little different.
So today we're going to be exploring one classic EMDR resourcing technique called the container.
And I'll guide you fully on this exercise.
And your job is to just notice if this shifts anything for you.
And recognize,
Too,
That if it doesn't,
That's good information.
That's information to perhaps try out a different resourcing tool or try this technique in a slightly different setting.
It might work for you in your daily living a little bit more than it does in this meditation setting.
So just letting it all be a bit of a personal experiment.
Because truly,
Life is.
So wherever you are,
Just going ahead and finding some stillness in your system.
You're welcome to keep the eyes open,
Softening them.
Or closing the eyes down.
This is an imaginal exercise,
So whatever helps you tune into the mind.
Your imagination a little bit more,
It's great.
So we're going to develop a container.
That you can put things into.
This imaginal container.
Needs to have three characteristics.
It needs to be strong enough to hold whatever you put into it.
It needs to be a two-way system,
So it allows you to put things in.
And take parts out when you choose,
So making sure there's some sort of lid or lock.
Fully contain.
And the third characteristic is that it needs to be comfortable inside.
So that whatever you put into it is willing to stay.
Until you're ready to work with it.
Making it a hospitable place for anything that you just want to gently compartmentalize for a moment.
So considering these three characteristics,
Strong,
Two-way system,
And comfortable inside,
Just starting to imagine your container.
Maybe it's one that you have already in your possession.
Maybe it's one that you are inventing right now.
Knowing that whatever comes up for you is perfect.
And just noticing the texture of the container,
The shape.
The size,
The weight.
How does it open and close?
What are the details you see inside?
If you lift it up,
What's the bottom like?
Are the edges rounded or sharp,
Somewhere in between?
Seeing this container in as much detail as you can.
From all angles,
All sides,
Knowing it fully.
And now imagine how it feels also knowing that you can use this container.
To put anything into until you're ready to work with it.
Any memory,
Emotion,
Visual,
It can go in this container until you're ready.
What do you notice as you just invite in that idea?
Perhaps a sense of safety,
Security.
Peace.
Something else.
Just noticing.
What can you notice,
No matter how small?
And if they aren't already,
Letting your palms meet your knees.
And holding both this visual of the container and these positive feelings,
Thoughts,
Sensations,
Knowing this is your resource to use,
Holding those in your awareness and then lightly tapping left knee,
Right knee,
Left knee,
Right knee,
Left,
Right,
Left,
Right.
Deep breath in.
And let the breath go.
And as you continue to hold this container in your mind's eye,
Your awareness,
What else are you noticing?
About using this container.
Maybe a new thought,
Feeling,
Sensation,
A part of the visual.
Letting yourself notice something.
And then gently ushering in eight more taps.
Left knee,
Right knee,
Left knee,
Right knee,
Left,
Right,
Left,
Right.
Deep breath in.
And let that breath go.
Good!
And now taking a moment here to think of a very mildly disturbing recent experience.
Just about a 0 to a 2 out of 10 on a scale of disturbance.
Perhaps not being let in,
In traffic,
A moment at the grocery store of frustration.
Letting yourself remember just a mildly disturbing moment in the recent past.
And letting yourself really remember that moment,
Letting the feeling come online,
Any memories,
Sensations that are alive with that memory.
And then imagine placing this in the container.
The memory.
The feeling,
The thought,
Any sensations,
Placing them all in the container.
Letting the container work with you and this memory.
Everything welcome here just gently and on purpose compartmentalized.
What do you notice as you place this in the container?
And any sort of positive shift,
Maybe a lightness,
A curiosity.
Any shift.
We'll just tap that in.
Tapping the left knee,
Right knee,
Left knee,
Right knee,
Left,
Right,
Left,
Right.
Deep breath in.
And let it go.
Just taking a few slow breaths here.
Letting yourself notice anything else that's here,
That's arrived,
That's new.
Or familiar.
And just knowing that this container is available to you.
Whenever you need.
When a hard memory comes up in a moment where processing doesn't feel helpful,
You can place that in the container.
Whenever a new difficult moment arises,
Maybe the next moment in traffic.
You can place that moment in this container,
That feeling,
That thought.
Knowing that we don't place things in this container to banish or dissociate or remove but it's actually this act of living in tandem with our lives,
With the things we can't control.
Now we place everything in this container knowing that we can address it later because we are brave enough to hold the container.
To access it,
To discern when we're ready to pick something up.
And knowing too that sometimes this tool might work for you.
Sometimes you may forget to use it.
And sometimes it may not have worked as you had hoped.
All of that is okay.
And it's important information.
As you get to know what tools do work for you,
And when.
Letting this be a beautiful part of just getting to know yourself in a new,
Healing,
Important way.
So gently,
Mentally placing that container down.
Knowing it deeply so that you can reach for it more easily at any time.
And with a few gentle breaths,
Starting to bring yourself back into this day and back into your space.
Eyes starting to move around the room,
Body taking gentle movements.
Good.
Welcome back.
And Be well.
