This follows the shape of standard EMDR: resource, target, bilateral sets, installation, body scan and closure. Allow about 30–45 minutes somewhere private.
Choose a mild to moderate memory — e.g. a moment of shame around food or your body (distress 3–7 out of 10).
Major trauma, abuse, dissociation, active eating disorders, pregnancy, epilepsy or recent crisis: please do this with a qualified EMDR therapist instead.
You can stop at any time. Self-guided EMDR is not therapy.