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How to use EMDR music?
Anxious/Overwhelmed
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Using EMDR music is less about 'doing it right' and more about creating the right conditions for your mind to settle and process.
At its core, this type of audio uses alternating left-right sound patterns inspired by Eye Movement Desensitization and Reprocessing, but when you’re using it on your own, the approach is much simpler and more flexible.
Most people use EMDR music during moments when they feel mentally full, after a long day, during periods of stress, or when they can’t quite switch off. You don’t need to actively analyse your thoughts or force anything to happen. Instead, the aim is to let the sound guide your attention in a light, passive way, giving your mind just enough structure to begin unwinding.
Headphones are usually recommended, as they allow the left-right movement to be experienced clearly. Beyond that, there’s no strict routine. Some people sit upright, others lie down, and some even use it while walking slowly. What matters most is that you’re in a position where you can notice the sound without distraction or pressure.
Why This Helps
Your brain responds well to rhythm and repetition, especially when it’s paired with gentle sensory input. The alternating audio pattern can help interrupt cycles of overthinking by giving your attention something simple and consistent to follow.
Rather than trying to “solve” what you’re feeling, this creates a low-effort pathway for your nervous system to settle. Over time, this can make it easier to shift out of stress-heavy states and into something more balanced, where thoughts feel less intense and more manageable.
Things to Try
You might begin with listening to the music below. It's important to use headphones in a quiet space, this will allow your attention to rest on the movement of sound between each ear, and notice whether your thoughts feel slightly less crowded or more spaced out by the end
During a 10-minute wind-down in the evening, some people let their focus drift between the sound and their breathing rhythm, noticing if there’s a point where the body starts to feel heavier or more settled
You may want to explore further with our EMDR Music Collection+ EMDR Inspired Bilateral Music
Some additional reading may be of benefit. See below.
Micro wellness practice
A quick, 1 minute or less wellness practice for you to try right now. If the first one doesn't work for you, just try another! Give it a click! Have fun.
Micro Practice
Prep
Description
Why
Music to try
This music has been carefully chosen in response to the question above. It's completely free, just. click the play button. (Some music may require login) .
Weightless | EMDR | Bilateral Music
Weightless is a deeply relaxing EMDR music piece using gentle bilateral sounds to calm the nervous system, ease mental tension, and support emotional release, creating space for rest, balance, and clarity.
30 mins
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Affirmations
Take a moment to pause and explore the affirmations below. Each one is designed to meet you where you are, offering gentle presence rather than instruction. You might read them slowly, return to them alongside the music, or simply notice which words draw your attention. There’s no right or wrong way to use them, allow them to support you in whatever way feels natural.
Intention
Affirmation
The items listed below have been chosen with the intention to help reduce levels of anxiety and overwhelm. Some of these products contain links, which may earn me a small commission if you choose to make a purchase. I only share products I truly believe in, and feel aligned with our passion for care and wellness.
Products and services
Book
Eye Movement Desensitization and Reprocessing (EMDR) Therapy, Third Edition: Basic Principles, Protocols, and Procedures
Originally developed for treatment of posttraumatic stress disorder (PTSD), this evidence-based approach is now also used to treat adults and children with complex trauma, anxiety disorders, depression, addictive behavior problems, and other clinical problems.
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Disclaimer:
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