For Existing Clients of Trevor Beech only

Self EMDR/Flash

Bilateral — Flash & Self-EMDR Practice Space

A practice space · Bilateral stimulation

For Flash & self-directed EMDR.

A quiet, configurable space for bilateral stimulation work — visual, auditory, and tactile-style cues — to be used alongside the guidance of your therapist.

01 Before you begin — read this

Settle. Sit comfortably. Take three slow breaths.
Close your eyes and bring the target memory or image to mind — the one you and I have agreed on in session. Notice what comes with it: the body sensation, the belief, the feeling.
Rate it. On the SUDS scale below (0 = calm, 10 = worst), what number feels true right now? Tap that number to log it.
Open your eyes and start the set. Follow the moving target with your eyes (or just listen to the tones / feel the side cues).
After the set, breathe. Notice what shifted — an image, a thought, a sensation, or nothing at all. Don't analyse it. Re-rate your SUDS, then run another set if you'd like.

If you feel overwhelmed at any point — stop the set, switch to the Flash tab, bring your positive engaging focus (PEF) to mind, and breathe slowly while you stay with it. You do not need to keep going. The Grounding Exit button is always there.

Need guidance? You can contact me between sessions if you need support. If you're in crisis, contact your local emergency services or a crisis line.

ready

0 passes

SUDS rating

SUDS stands for Subjective Units of Distress Scale. It's a way of measuring how disturbing something feels to you right now, on a scale from 0 (completely calm, no distress at all) to 10 (the worst distress you can imagine). There are no right or wrong answers — it's whatever number feels true. Tap a number before you start a set, and re-rate after each set to track how things are shifting.

No rating logged yet.

SETUP Speed, pattern, colour & modalities

Speed1.0 Hz

Set length (passes)24

Target sizeM

Background

Target colour

Movement pattern

Modalities

01 Before you begin — read this

Settle. Sit comfortably. Take three slow breaths.
Choose your PEF — your positive engaging focus. Something genuinely absorbing: a beloved pet's face, a place that delights you, a piece of music you love, a happy memory. Type it into the field below so it stays in front of you.
Lightly bring the disturbing memory to mind — just a label or fragment, no detail. Then return your full attention to your PEF. You should be focused on the PEF, not the disturbance.
Begin the round. When you see the eye close (or hear the chime), blink three times rapidly while staying with your PEF.
After the round, breathe. Briefly check in with the original disturbance — has it shifted? Don't push or analyse. Run another round if you'd like (3–6 is typical).

If you feel overwhelmed at any point — stop. Stay with your PEF. Bring a positive, absorbing memory fully into focus and breathe slowly with it. You don't need to keep going. The Grounding Exit button is always there.

Need guidance? You can contact me between sessions if you need support. If you're in crisis, contact your local emergency services or a crisis line.

When ready, press begin. Hold your positive engaging focus.

ready

0 / 4 cues

Positive engaging focus (PEF)

SETUP Cues, interval & cue style

Cues per round4

Interval between cues3s

Cue style

Using Flash on your own

Flash is designed to be light-touch. You do not need to recall the disturbing memory in detail. Bring it just to mind in the lightest way — a label, an image-fragment — then return your full attention to your positive engaging focus (PEF).

Choose a PEF that is genuinely engaging — not just pleasant, but absorbing.
When the round begins, hold your PEF in mind.
When the eye-cue closes (or the chime sounds), blink three times rapidly — or wink, or wiggle your fingers L–R–L if you prefer.
Between rounds, briefly check in: notice if the original disturbance feels different. Don't push or analyse.
Repeat 3–6 rounds, returning to the PEF in between.

Before you begin

This tool is meant to support work you are already doing with your therapist. Do not use it to process trauma material that hasn't been discussed in session.
Make sure you have at least 30 minutes of quiet, undisturbed time afterwards.
Have your safe / calm place resource ready — you should be able to access it within seconds.
If you have a history of dissociation, seizure disorder, or are pregnant, talk to your therapist before using visual BLS.

A self-EMDR set, simplified

Bring up the target your therapist agreed on — image, belief, body sensation.
Rate your SUDS (0–10) before the set.
Run one set of bilateral stimulation (24–30 passes is standard).
Take a breath. Notice what came up — image, thought, sensation, nothing. Don't analyse.
Run another set with whatever came up as the new focus.
Re-rate SUDS every few sets. Stop if it climbs unexpectedly or if you dissociate.

If things get too intense

Stop the set. Use the Grounding exit button.
Orient: name 5 things you can see, 4 you can hear, 3 you can touch.
Go to your safe place resource.
Contact your therapist if the distress doesn't settle within an hour.

Clinical note. This is a practice tool, not a treatment in itself. Self-administered BLS can be useful for resourcing, calm-place installation, and gentle continued processing between sessions — but reprocessing of trauma material is best done with a trained EMDR clinician present.

+447818420123