Light Stream Exercise: EMDR Phase 2 Resourcing for Emotional Regulation
What Is the Light Stream Exercise?
The Light Stream Exercise is a visualization technique often used in EMDR Phase 2 therapy to support emotional regulation. By imagining a stream of light moving through your body, this exercise helps release tension, calm the nervous system, and create a sense of balance.
Unlike other grounding exercises, the Light Stream focuses on somatic awareness, teaching you to notice and gently release areas of tension or emotional buildup in the body. This makes it a powerful tool to practice before, during, and after EMDR sessions.
How the Light Stream Exercise Supports EMDR Preparation
Before processing difficult memories, it’s important to have tools that help you stay grounded.
“Using ..the Light Stream exercises can establish felt-sense safety, widen the client's Window of Tolerance, and build confidence for soothing pain and distress at home between sessions.” — EMDRIA, Top 10 Tips EMDR and Chronic Pain, 2023
The Light Stream Exercise:
Promotes nervous system regulation
Enhances body awareness
Reduces stress and emotional overwhelm
Strengthens your ability to return to calm after triggering experiences
Regular practice of this exercise builds resilience, making EMDR therapy more effective and safer.
Step-by-Step: How to Practice the Light Stream Exercise
Find a quiet space and sit or lie comfortably.
Close your eyes and take a few deep, grounding breaths.
Visualize a stream of light entering your body, flowing from head to toes.
Notice areas of tension or discomfort and imagine the light gently moving through and relaxing those areas.
Follow the flow of light throughout your body, moving slowly and mindfully.
End the exercise by visualizing the light surrounding you as a protective and calming glow.
Practice for 6 minutes daily or before EMDR sessions to strengthen your ability to access calm and balance.
Homework & Practice Tips
Regular Practice: Even short sessions a few times a week can help reinforce calm and body awareness.
Before Sessions: Use the Light Stream Exercise to prepare for EMDR therapy.
When Overwhelmed: Turn to this exercise anytime you notice tension, racing thoughts, or emotional distress.
Benefits & Expected Outcomes
Consistent practice can help you:
Reduce physical and emotional tension
Improve focus and emotional resilience
Build confidence in managing triggers during EMDR
Enhance overall nervous system regulation
Ready to Try the Light Stream Exercise?
You can access the Light Stream guided audio to support your practice at home. This EMDR-inspired tool is perfect for homework between sessions, daily stress relief, and preparing your nervous system for therapy. Check out our other exercises, including the Calm Experience guided audio, to support emotional regulation and prepare for EMDR sessions.
References
Shapiro, F. (2018). EMDR therapy: An overview of the eight-phase treatment model (pp. 251–252). Springer Publishing Company.
— Foundational source for the Light Stream Exercise in EMDR Phase 2.EMDR International Association (EMDRIA). (2021). The Eight Phases of EMDR Therapy. EMDRIA. Retrieved from https://www.emdria.org/about-emdr-therapy/
— Highlights the importance of resourcing exercises in Phase 2 preparation.EMDR International Association (EMDRIA). (2023). Top 10 Tips: EMDR and Chronic Pain. EMDRIA. Retrieved from https://www.emdria.org/wp-content/uploads/2023/09/Top-10-Tips-EMDR-and-Chronic-Pain.pdf
— Validates the use of exercises like Light Stream for nervous system regulation and emotional resilience.Shapiro, F. (2024). EMDR Therapy and Anxiety. EMDRIA Blog. Retrieved from https://www.emdria.org/blog/emdr-therapy-and-anxiety/
— Discusses using safe/calm visualizations and Light Stream to manage anxiety during EMDR.
