Butterfly Hug (Bilateral Stimulation)
A self-administered bilateral stimulation technique created by Mexican EMDR therapist Lucina Artigas in 1998 during Hurricane...
2-5 minutes per use; can be used multiple times daily
Container Exercise
A visualization technique used in EMDR and trauma therapy where you mentally create a strong, secure container and place...
5-10 minutes to create the container initially; 30-60 seconds per use once established
Pendulation (Somatic Experiencing)
A technique from Peter Levine's Somatic Experiencing that involves gently oscillating your awareness between a bodily sensation...
10-15 minutes per session; 3-5 times per week. Best as a daily practice