What Happens in an EMDR Session From Start to Finish
If you’ve been considering EMDR therapy, one of the most common questions is:
What actually happens in a session?
It’s a fair question.
EMDR can feel unfamiliar at first, especially if you’ve only experienced traditional talk therapy. And not knowing what to expect can make it harder to take that first step.
This post will walk you through the process in a clear, grounded way — so you can feel more prepared and less uncertain.
A Quick Overview of EMDR
EMDR (Eye Movement Desensitization and Reprocessing) is a structured therapy that helps the brain process experiences that feel stuck.
Instead of only talking through what happened, EMDR works with how your brain and nervous system stored the experience.
Over time, many people notice that memories feel:
• less intense
• less triggering
• easier to think about without overwhelm
If you’d like a broader overview, you can learn more about EMDR therapy in Nashville and how it supports trauma and anxiety.
EMDR Is a Process, Not Just a Single Session
Before we walk through a session, it’s important to know:
EMDR isn’t something you jump straight into. There is a thoughtful process that happens first to make sure you feel supported and prepared.
This includes:
• building trust with your therapist
• understanding your history and goals
• developing grounding tools
This preparation is an essential part of the work — not a step to skip.
What Happens During an EMDR Session
While each session can look a little different, most follow a general structure.
1. Check-In and Grounding
At the start of the session, you’ll check in with how you’re feeling.
This might include:
• talking about your week
• noticing what feels present emotionally or physically
• using grounding tools if needed
This helps create a sense of stability before moving into deeper work.
2. Identifying the Focus
Next, you and your therapist will identify what you want to focus on.
This might be:
• a specific memory
• a belief about yourself
• a current trigger or reaction
You won’t be forced into anything — this is collaborative and paced carefully.
3. Preparation Within the Session
Before beginning processing, your therapist will make sure you feel ready.
This might include:
• reviewing coping strategies
• checking in with your level of comfort
• adjusting the pace as needed
The goal is to make sure your nervous system feels supported.
4. Processing and Bilateral Stimulation
This is the part people are most curious about.
During this phase, you’ll focus on the memory or experience while also engaging in bilateral stimulation, such as:
following your therapist’s fingers with your eyes
tapping
auditory tones
vibrating tappers you hold in your hands
You don’t have to “do it right.”
Thoughts, emotions, or sensations come up naturally — and your therapist will guide you through it. The goal in processing is to be able to increase your window of tolerance for distress and notice both what is happening now (in your thoughts, body, and feelings) while remembering what happened then.
5. Pausing and Checking In
Throughout the session, there are natural pauses.
Your therapist will check in with:
• what you’re noticing
• how your body feels
• what thoughts are coming up
This helps keep the process grounded and manageable.
6. Closing the Session
At the end of the session, the focus shifts back to stability.
This includes:
• grounding exercises
• returning to the present moment
• making sure you feel settled before leaving
You won’t be left in an overwhelmed state.
What It Feels Like
Many people expect EMDR to feel intense or overwhelming.
While it can bring up emotion, most clients describe it as:
• manageable
• structured
• different from talking alone
• surprisingly natural over time
It’s not about reliving everything — it’s about allowing your system to process what hasn’t had space to resolve.
How EMDR Fits with Other Approaches
EMDR is often used alongside other trauma-informed approaches.
For example:
• Somatic therapy in Nashville supports the body and nervous system
• Trauma therapy in Nashville provides a broader framework for healing
These approaches can work together to support deeper, more lasting change.
You Don’t Have to Be Perfectly Ready
One of the biggest concerns people have is:
What if I’m not ready?
The truth is — you don’t have to have everything figured out before starting.
Therapy is a process that unfolds gradually.
You’re allowed to:
• ask questions
• move at your own pace
• take time to build comfort
A Gentle Perspective
EMDR is not about pushing you into something overwhelming.
It’s about creating the right conditions for your brain and body to process what’s been held for a long time.
That process can be slower, steadier, and more supported than many people expect.
FAQs:
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An EMDR session typically includes a check-in, identifying a focus, processing with bilateral stimulation, and ending with grounding and stabilization.
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EMDR is carefully paced and includes preparation and grounding to help keep the process manageable.
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Most sessions are around 50–60 minutes, though this can vary depending on the therapist and format.
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No. EMDR includes moments of silence and internal processing, not just conversation.
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Yes. EMDR is often used alongside other approaches like somatic therapy and trauma-informed therapy.
Starting something new can feel uncertain — especially when it comes to therapy.
If you’re curious about EMDR and want to understand how it might feel for you, Kara offers a space to ask questions, move at your own pace, and explore what support could look like.
Schedule a free consultation to learn more about EMDR therapy and whether it feels like the right fit for you.
About the Author
Kara Guindin, LCSW is a licensed therapist in Nashville specializing in trauma, EMDR, and maternal mental health.
Wise Roots Therapy provides specialized trauma and maternal mental health support in Nashville and across Tennessee. Kara Guindin, LCSW, is a Certified EMDR Therapist offering compassionate, research-supported care in a calm and supportive environment.