EMDR-style listening uses gentle bilateral tones that alternate between your ears. Many people find that pairing those tones with coloured noise (white, pink, brown) or nature soundscapes helps mask distractions and support a quieter nervous system. Use headphones in a calm space for about 15–60 minutes. These tracks are tools for self-guided practice — not a diagnosis, treatment, or cure, and not a replacement for a qualified clinician when you need one.
RIGHT
Listen
Explore our curated audio players. Experiment to find what feels soothing - everyone's response varies.
Prefer Spotify? Listen on Spotify
EMDR PURE
EMDR WHITE
EMDR PINK
EMDR BROWN
EMDR NATURE
Visual bilateral tools
Follow a left-right moving dot with your eyes while you stay with a thought or feeling you want to work with. Pause between sets and notice what shifted. This is a self-guided exercise inspired by bilateral stimulation used in EMDR-style practice, experiment gently; stop if it feels like too much.
