Visual bilateral tracking
A self-guided eye-tracking exercise
Visual bilateral tracking means following a moving left–right cue with your eyes. In clinical EMDR, therapists use guided eye movements as part of a structured protocol. Here, Dormis offers simple videos you can try on your own as a complementary tool — not a full EMDR therapy session and not a substitute for professional care.
How to use:
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Sit somewhere quiet. Optionally bring to mind something mildly charged (not your most overwhelming material if you are new to this).
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Pick a slower Dormis video (~40–45 bpm), screen at eye level about 12–18 inches away.
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Follow the dot with your eyes, head still. Notice thoughts, feelings, or body sensations without forcing an outcome.
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Pause between sets. If distress rises or you feel flooded, stop and ground (feet on floor, longer exhale). Seek professional support if you are working with trauma.
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Optional: try noise-backed versions (white, pink, brown, nature) and use whatever feels gentlest.