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Bilateral Stimulation

Follow the dot with your eyes while it moves side to side. Optional sound pans left and right in sync.

A note: This is a self-soothing tool inspired by bilateral stimulation. It is not a substitute for clinical EMDR therapy. If you're processing trauma, please work with a licensed EMDR therapist. Stop if you feel overwhelmed.

Wellness tool — not medical care. In a crisis, call 911 or 988. More resources.

Time remaining

01:00

Slower for calming, faster for activation.

Typical sets are 30–90 seconds.

How to use

  1. Sit comfortably. Take three slow breaths.
  2. Notice what you're feeling — name it gently. No need to dive in.
  3. Press Begin. Follow the dot with your eyes only (head still).
  4. After the set, pause. Notice what shifted in your body.
  5. Repeat 1–3 sets. Stop any time.