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  • Writer's pictureTina

Finding Peace Within: The EMDR Calm Place Exercise and When to Use It

In the journey of healing from trauma and managing stress, the Eye Movement Desensitization and Reprocessing (EMDR) therapy has emerged as a valuable tool. Among its many techniques, the EMDR Calm Place exercise stands out as a powerful way to find inner peace and stability. In this blog post, we will explore what the EMDR Calm Place exercise is and when and how to use it effectively.

Understanding EMDR Calm Place Exercise

EMDR therapy is designed to help individuals process and heal from distressing memories and experiences. The Calm Place exercise is one of the key components of EMDR that therapists use to help clients regulate their emotions and find a sense of safety within themselves.

The exercise involves visualizing and building a mental sanctuary, a safe and peaceful place where you can go to find comfort and solace during times of distress. It's a resource that can be called upon whenever you need to feel grounded and calm.

When to Use the EMDR Calm Place Exercise

  1. Managing Anxiety and Panic: The Calm Place exercise can be a powerful tool when you're feeling overwhelmed by anxiety or experiencing a panic attack. It allows you to step away from the chaos of your thoughts and emotions, helping you regain a sense of control and calm.

  2. Dealing with Traumatic Memories: If you're in therapy for trauma, this exercise can provide a safe mental space to retreat to when traumatic memories surface unexpectedly. It can be especially useful when working through distressing memories or triggers.

  3. Daily Stress Reduction: You don't need to wait for a crisis to use the Calm Place exercise. Regular practice can help reduce daily stress and improve your overall mental well-being. It's like having a mental oasis you can visit whenever life gets hectic.

How to Practice the EMDR Calm Place Exercise

  1. Close Your Eyes: Close your eyes to eliminate visual distractions and turn your focus inward.

  2. Identify Your Calm Place: Identify a place where you feel calm. That could be a beach, by a stream, in the woods, near a farm, or any other place. Choose a place that you do not have any negative associations with. This place can be real or imagined such as floating in the clouds.

  3. Visualize Your Calm Place: Now, start to visualize your Calm Place. Imagine what it is like to be in this place bringing in all of your senses. Imagine it in as much detail as possible, including colors, textures, and any sounds or scents.

  4. Engage Your Senses: As you immerse yourself in this mental sanctuary, engage your senses. Feel the warmth of the sun, the coolness of the breeze, or the softness of the sand. Listen to the soothing sounds of nature or gentle music. Take your time to explore this space fully.

  5. Begin Tapping: Slow rhythmic tapping of your hands or feet can help reinforce the feeling of calm. This step is optional but might help deepen the feeling of relaxation.

  6. Practice Grounding: If you ever start to feel overwhelmed or distressed, use this visualization to ground yourself. Close your eyes, take a few deep breaths, and transport yourself to your Calm Place.


The EMDR Calm Place exercise is a versatile and effective tool for managing anxiety, dealing with trauma, and reducing daily stress. With regular practice, you can create a mental sanctuary that provides comfort and stability during challenging times. Whether you're in therapy or simply looking for ways to enhance your mental well-being, incorporating the Calm Place exercise into your routine can be a valuable step towards finding peace within yourself.

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