EMDR Phase 2: Strengthen Your Inner Resources with Calm Experience Audio
Struggling with anxiety, stress, or trauma? Building internal resources is a key step before EMDR therapy. The Calm Experience Guided Audio is a powerful tool to help you feel safe, grounded, and prepared for healing.
Why the Calm Experience Matters in EMDR Phase 2
Using visualization to cultivate calm and safety, inspired by EMDR Phase 2 techniques.
In EMDR therapy, Phase 2 focuses on preparation and resourcing. Before processing distressing memories, it’s crucial to develop tools to regulate your nervous system and manage emotional intensity.
The Calm Experience Guided Audio helps you create a mental “calm place,” a sanctuary where you can retreat during moments of distress. This calming place isn’t just visualization—it’s a therapeutic anchor that teaches your brain and body how to access calmness on demand.
Developing this skill is essential for EMDR because it:
Enhances emotional regulation
Reduces overwhelm during trauma processing
Builds confidence in your ability to self-soothe
Prepares your nervous system for deeper healing work
The Science Behind Visualization and Nervous System Regulation
Visualization exercises like the Calm Experience work by engaging your parasympathetic nervous system, the branch responsible for rest, digestion, and relaxation. By mentally immersing yourself in a safe, calming environment, your brain releases neurochemicals that reduce stress hormones and promote feelings of safety.
Research on guided imagery and trauma-informed therapy shows that these exercises:
Decrease physiological arousal (heart rate, tension)
Improve focus and cognitive flexibility
Enhance emotional resilience for processing difficult experiences
How to Practice the Calm Experience Guided Audio
Here’s a step-by-step guide to using the Calm Experience:
Find a quiet space where you won’t be interrupted.
Play the guided audio and follow the instructions to imagine your safe place.
Engage all your senses: notice colors, textures, smells, sounds, and even the temperature.
Stay in your calm place for several minutes, allowing yourself to fully relax.
Check in with your body: notice any tension releasing and your breathing slowing.
Open your eyes slowly when finished and carry the calm into your day.
Tip: Practice this daily or before EMDR sessions to strengthen your ability to access calm quickly.
Homework & Practice Tips
Daily Practice: Even 5 minutes each day helps solidify your safe place.
Before Sessions: Use it to prepare your nervous system for EMDR.
When Overwhelmed: Access your Calm Experience anytime you feel stress or anxiety rising.
Benefits & Expected Outcomes
Consistent practice of the Calm Experience Guided Audio can help you:
Feel more grounded during therapy and everyday life
Reduce emotional overwhelm when memories arise
Improve sleep and relaxation
Increase confidence in your ability to self-regulate
Ready to Try the Calm Experience?
You can listen to the Calm Experience Guided Audio for free and begin building your EMDR Phase 2 resources today. This exercise is an excellent “homework” tool to complement therapy sessions and support your emotional resilience. Check out our other exercises, including the Light Stream Exercise guided audio, to support emotional regulation and prepare for EMDR sessions.
About the Author
Elizabeth Boudreau-Boyer, is a EMDR psychotherapist in McKinney, TX. She specializes in EMDR, holistic therapy, and nervous system regulation for adults experiencing anxiety, trauma, and stress-related challenges. Elizabeth offers both in-person sessions and telehealth for clients across Texas.
Disclaimer:
This blog is for educational purposes only and is not a substitute for professional mental health care. If you’re experiencing ongoing sleep issues or emotional distress, please reach out to a licensed therapist or healthcare provider.
