Adding bilateral stimulation

Once you have your safe or calm place, there is a way to increase the positive sensations: by using bilateral stimulation with alternating tapping.

It’s important to pay attention to your sensations and thoughts, and if they start to shift toward something negative, stop the exercise and return to your positive breathing pattern.

There are two ways to do this stimulation:

Thigh tapping

• Place your hands on your thighs.

• Gently tap first with one hand, then the other.

• While focusing on your safe or calm place, do it slowly (four to six alternating taps, about five seconds).

• Avoid long sets or very fast tapping, because the rapid or prolonged stimulation used in EMDR reprocessing can sometimes bring up unpleasant memories or associations.

Butterfly Hug

• This method was developed in Mexico to work with groups of children after a hurricane.

• It has since been used around the world to increase the positive sensations of a “safe place.”

• Cross your arms over your chest, with your right hand on your left shoulder and your left hand on your right shoulder.

• Gently and slowly tap each shoulder alternately, four to six times.

How to do it step-by-step:

1. Bring to mind the image of your safe or calm place, along with the positive word you have chosen.

2. Allow the feeling of safety or calm to grow.

3. Use alternating tapping on your thighs or the Butterfly Hug (four to six times).

4. Stop, take a breath, and notice how you feel.

5. If the positive feeling increases, repeat: close your eyes, feel the calm, think of your word, and tap alternately again.

This exercise helps strengthen and enhance your safe or calm place so you can use it to handle moments of discomfort.

You can practice it daily if you notice that bilateral stimulation helps you. If not, simply continue using the image and word alone. Remember you can also use your breathing technique to return to positive feelings when something upsets you. Practice your safe/calm place every day, even when you feel good, so that positive emotions remain strong and ready when you need them.