What to Expect in Your First EMDR Session

Starting EMDR therapy can feel a little intimidating if you’re not sure what to expect. 

Your first session is designed to help you ease into the process, establish trust with your therapist, and lay the groundwork for healing. 

This isn’t a “one-size-fits-all” therapy—it’s personalized to your needs and experiences. 

Here’s what your first session might look like, including a closer look at the transformative process of bilateral stimulation (BLS).

Before EMDR Begins: The Initial Appointment

Your first session starts with getting to know your therapist and allowing them to learn about you. 

This initial meeting might focus on understanding your history, the challenges you’re facing, and what led you to seek therapy. 

The therapist will explain how EMDR works and what the sessions will involve, answering any questions to help you feel comfortable.

Together, you’ll identify a specific memory or issue you’d like to address. 

If this feels overwhelming, don’t worry—your therapist will guide you.

 

Before diving into the EMDR process, you’ll also learn tools like grounding techniques to help regulate your emotions during and between sessions.

Your First EMDR Session: A Gentle Introduction

The first EMDR session focuses on helping you feel grounded and ready. Here’s what typically happens:

• Learning Grounding Techniques: Your therapist will introduce calming methods like deep breathing or visualization to ensure you feel secure.

• Choosing a Focus: Together, you’ll identify a memory or feeling to process.

• Experiencing Bilateral Stimulation (BLS): Through guided eye movements, tapping, or sounds, you’ll begin reprocessing the memory in a way that reduces its emotional intensity.

• Checking In: Your therapist will pause to see how you’re feeling, adjusting the pace to your comfort level.

This session isn’t about diving into the deepest parts of your trauma right away—it’s about taking small, manageable steps toward healing.

Experiencing Bilateral Stimulation (BLS)

Bilateral stimulation is the heart of EMDR therapy and the part where healing begins.

It involves engaging both sides of your brain alternately using methods such as guided eye movements, tapping, or sounds.

For example, your therapist might ask you to follow their fingers with your eyes as they move back and forth or wear headphones playing tones in alternating ears. 

These simple, rhythmic movements are powerful—mimicking the natural brain processes that occur during REM sleep, when memories are sorted and processed.

During this process, the therapist will ask you to focus on a specific memory, emotion, or thought. 

They might say, “Notice what comes up” or “Let your mind go where it needs to.” 

You don’t have to analyze or control your thoughts—just observe what surfaces.

How It Feels to Reprocess Memories

Reprocessing a memory during BLS can feel different for everyone. 

Some people feel a rush of emotion, like sadness or anger, as they revisit the memory, while others might experience physical sensations like tightness in the chest or a lump in the throat. 

This is normal and part of the process.

For example, Sarah, a fictional client, came to EMDR to process a traumatic memory of being yelled at as a child. 

As the BLS began, she felt a wave of fear and heard the voice in her head saying, “I’m not good enough.” Her therapist encouraged her to stay with the feeling. 

Over time, Sarah’s perspective shifted. She remembered moments when she felt loved and supported, and the fear started to dissolve. 

By the end of the session, she felt lighter and less burdened by the memory.

Emotional and Physical Reactions to EMDR Therapy

It’s common to feel tired, emotionally drained, or even relieved after your first EMDR session.

 You might also experience physical sensations, like a release of tension or soreness in areas where stress has been held. 

Some clients feel a newfound sense of clarity or calm as the emotional intensity tied to the memory fades.

Preparing Yourself for EMDR Therapy

To get the most out of your first session, come with an open mind and a willingness to trust the process. 

You don’t need to “prepare” in a specific way, but getting a good night’s sleep and wearing comfortable clothing can help.

After the session, give yourself time to decompress. Journaling or engaging in relaxing activities can help you process what you experienced.

EMDR therapy is a journey, and the first session is just the beginning. It’s a chance to start unraveling the hold painful memories have on your life and to move toward a place of healing. 

You don’t have to face it alone—your therapist is there to guide and support you every step of the way.