Emotional Relief In The Moment

For the moments when a feeling is too big for the room you are in. This guided exercise helps you settle a difficult emotion as it happens: naming it, finding where it sits in the body, and letting slow bilateral stimulation- gentle sound moving from ear to ear, as in EMDR therapy- take the edge off. It is not for working through what caused the feeling; it is for getting through the next hour with more steadiness. Please use headphones, as the left and right movement is lost without them.
This is a stabilisation exercise from EMDR therapy, designed to be learned with a therapist and practised between sessions. It is not therapy and does not replace treatment. If it brings up strong feelings or memories, stop, open your eyes and come back to the room. Part of Soft Cadence, a series of EMDR-informed meditations for sleep, anxiety, breathing, focus and emotional balance. Created by Begüm Engür, Clinical Psychologist & European Accredited EMDR Therapist.

Transcript

Welcome to the quick relief of emotional symptom practice. A big warm welcome by me. I'm so glad you're here. Negative life events we experience throughout our lives can evoke emotional symptoms such as anxiety, Stress, Fear, Depression, Hopelessness, Sadness, Low self-esteem, Anger. Or irritability. And such. We all react to negative or threatening life events in different ways. Experiencing a wide range of emotional reactions. There is no right or wrong way to feel here. So don't judge your emotions. It is important just to accept whatever you notice. When bad things happen. It can take a while to get over negative feelings and emotions. But with this exercise it is truly possible to get better again and recover. Now. I want you to think about a situation. A stressor. Or a fart. That is causing moderate distress or discomfort. On a scale of 0 to 10. Where 0 is the lowest and 10 is the highest level of disturbance, It should be between 0 to 5. Take your time. And mark it on a screen now. I want you to give all your attention to it. Let's begin by taking a nice deep breath in. And out. When you're ready. Notice the main emotion. That stressor or the situation brings up. Your emotions may be such as anxiety, Stress, Anger sadness. As mentioned before. Now pay attention to that main motion you have noticed. And if you're ready. . . Follow the sound now. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you know of this? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you know of this? Pay attention to what you notice. And follow the sound again. Now take another deep breath. And let it out. What do you notice now? How is that emotion right now? Do you recognize any change? Notice that. . . Let's follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take another deep breath. And let it out. What do you notice now? How is that emotion right now? Do you recognize any change? Notice that. . . And let's follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take another deep breath. And let it out. What do you notice now? How is that emotion right now? Do you recognize any change? Notice that. . . And let's follow the sound again. Now take a deep breath. What do you know of this? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take a deep breath. But do you know this? Pay attention to what you notice. And follow the sound again. And now take another deep breath. And let it out. What do you notice now? How is that emotion right now? Do you recognize any change? Notice that. . . And let's follow the sound again. Now take a deep breath. What do you know of this? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you know of this? Pay attention to what you notice. And follow the sound again. Now take a deep breath. What do you notice? Pay attention to what you notice. And follow the sound again. Now take another deep breath. And let it out. What do you notice now? How is that emotion right now? Do you recognize any change? Notice that. . . And let's follow the sound again. Now take a deep breath in. And as you exhale. Check in with how you feel. What do you notice? How is that emotion now? Checking again the intensity of the emotion you are feeling. And mark it down on the app. On a scale from 0 to 10, Now. In those few minutes, You begin to calm your nervous system and rewire your brain to let go of this intensity. Have you noticed that your emotion has changed? Well done. You did a good job. You have now experienced the quick relief practice. Let's continue for a full experience.