What Is the EMDR Light Stream Exercise—and How Can It Help You Feel Calmer?
Updated 8/21/2026
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
EMDR Light Stream Script and Guided Audio
Light Stream Exercise: Step-by-Step Summary
Choose a quiet, comfortable place where you can sit or lie down without interruption.
Notice where your body meets the chair or floor and take several slow, mindful breaths.
Imagine a comforting stream of light or energy, choosing a source and color that feel supportive to you.
Bring your attention to an area of tension or discomfort and notice its qualities without judgment.
Imagine the light flowing gently through or around that area and then spreading throughout your body without forcing anything to change.
Slowly return your attention to the room by moving your fingers and toes and noticing the objects and colors around you.
There is no required practice schedule. You may return to this approximately seven-minute exercise when it feels supportive or use it between EMDR sessions if recommended by your therapist.
Read the Full EMDR Light Stream Script
Welcome and Exercise Overview
Welcome. My name is Elizabeth Boyer, and I am a licensed marriage and family therapist trained in EMDR therapy at Acadia Psychotherapy & Associates in McKinney, Texas. Today, I’ll guide you through the Light Stream exercise, a visualization practice commonly used during Phase 2 of EMDR therapy for preparation and resourcing.
This guided version is presented in my own words for educational purposes. It is intended to support grounding, body awareness, and emotional regulation by inviting you to imagine a comforting stream of light or energy. This exercise is not EMDR reprocessing and is not a substitute for individualized therapy.
Practice only when you are in a calm place and not while driving. You may keep your eyes open. If the exercise increases distress, discomfort, or disconnection, stop and orient yourself to the room.
Preparation and Grounding
Before we get started, please choose a quiet and comfortable spot where you can sit or lie down without interruptions. You can dim the lights or use a blanket if that helps you feel more secure. Take a moment to notice where your body meets the chair or the floor. Feel the support beneath you. Allow your weight to settle into the surface, and imagine roots gently grounding you to the earth, giving you a sense of stability.
Setting Intentions and Body Scanning
Next, we’re going to scan for tension. If you feel comfortable, gently close your eyes and bring your attention to your body from your head to your toes. Notice any areas of tension, tightness, or discomfort. You do not need to change anything yet. Simply observe with kindness and curiosity.
Before we begin the visualization, we’re going to set a gentle intention for this practice. It could be something like, “I feel calm now,” “I am open to feeling calm,” or “I am nurturing myself.” This intention will guide the flow of your light and energy.
Now, we’re going to connect with the breath. Take three slow, mindful breaths. Inhale through your nose, feeling your chest and belly expand. Hold your breath briefly, if that feels comfortable, and then gently exhale through your mouth, imagining stress and tension flowing out with each breath. Let your breath anchor you in the present moment.
Light Stream Visualization and Noticing Tension
Now imagine a source of healing light or energy. This could be sunlight, starlight, a rainbow, a glow, or a stream of universal energy. You might choose a warm, calming color that feels good to you. The important thing is that the image feels comforting and supportive. You remain in control of the imagery.
Next, bring your attention to one area of tension or discomfort in your body. Notice its qualities. What shape, color, temperature, texture, or intensity does it have? Simply observe without judgment. If you do not notice any tension, observe whatever sensations are present—or the absence of sensation.
Directing the Healing Light
Visualize your chosen light or energy flowing from your head or heart into this area. Imagine it gently softening the tension or transforming it into a sense of warmth, ease, or openness. If any part feels resistant, allow the light to flow gently around or through it without forcing anything.
Let the light continue to spread through your body from your head to your toes. Imagine it reaching each muscle and joint. Notice whether a sense of calm or balance begins to expand within you.
Affirmations and Resonance
Take a moment to notice the light as it continues to spread through your body. Breathe into any sense of calm, steadiness, or resilience that may be present. Notice where you experience it in your body and allow yourself to stay with it.
If it feels supportive, you might repeat a phrase to yourself: “I am calm. I am supported. I am grounded.” You may also choose words that feel more authentic to you, such as, “I am whole,” “I am aligned,” or “I am connected.”
Returning to the Room
As we close the exercise, slowly bring your attention back to the room. Begin by wiggling your fingers and toes. You might circle your wrists and ankles or gently stretch your neck from one side to the other.
When you are ready, open your eyes if they have been closed. Take a moment to notice how your body and mind feel now compared with the beginning of the exercise. There is no particular way you need to feel; simply notice what is present.
Final Orientation and Closing
Finally, orient yourself to the room by slowly looking around. Notice the walls, the objects you see, and the colors around you. Press your feet gently into the floor. If you are lying down, slowly move into a seated position. Pause before standing, if you choose to stand.
You can return to this Light Stream visualization when you would like to practice grounding or settling. Thank you for listening. This guided exercise is provided for psychoeducational purposes and is not a substitute for individualized mental health care or therapy.
Explore More EMDR Phase 2 Resources
The Light Stream guided audio and full script above provide one option for practicing this visualization. If you are currently participating in EMDR therapy, ask your therapist whether using it between sessions is appropriate for you.
You can also explore the Calm Experience guided audio, another guided imagery exercise that may be used during Phase 2 preparation.
If you are considering individualized EMDR treatment, learn more about EMDR therapy in McKinney, Texas.
References
Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). Guilford Press.
— Foundational source for the Light Stream Exercise in EMDR Phase 2.
EMDR International Association. (n.d.). About EMDR therapy.
EMDR International Association. (2023). Top 10 tips for EMDR therapists working with chronic pain.
Fee, J. L. (2024, August 2). EMDR therapy and anxiety. EMDR International Association.
