Say Goodbye to Vexing Emotions with Eye Movement in 3 Simple Steps!
“Eye Movement” is a healing method derived from EMDR (Eye Movement Desensitization and Reprocessing). While similar in concept, we take a slightly different approach from the formal 8-step procedure of EMDR by the American Psychological Association.
Learn more in the book summary “The Body Keeps the Score.”
Can you perform eye movement yourself? Absolutely! Eye movement can be done effectively and safely on your own. However, for those with severe traumatic memories or hard-to-manage intense emotional outbursts, we recommend seeking support from healthcare professionals.
Guidance can be especially beneficial, particularly if you’re new to eye movement, as it can provide direction and help identify blind spots in feelings and thoughts. Often, we don’t realize that emotions can be alleviated. Many believe their emotions are fixed personal traits or patterns set in stone, perhaps thinking, “I’m prone to worry or easily irritated because this is my character. It’s how I grew up. I had been conditioned and fossilized. It is very difficult to change.” However, that is merely a belief. Personalities and emotional patterns are not easily adjusted, yet with proper healing techniques and an openness to change, emotions are not as rigid as they might seem. Nothing is unchangeable unless we give up on ourselves.
Without further ado, let’s dive into the 3 simple steps of the eye movement exercise:
Identify the target emotion.
Move your eyes side to side while recalling the target emotion.
Rest and reassess the emotion. Repeat the process as necessary.
Before starting, find a comfortable and quiet spot where you won’t be disturbed because the process requires your full attention.
Use the video below for eye movement by following the running chicken! For best results, use Full Screen or set the video as wide as possible to maximize the range of your eye movements.
Step 1: Identify the Target Emotion
Identify an emotion or feeling that bothers you and that you would like to reduce in intensity or eliminate, such as a terrible fear of spiders or unbearable stress in certain situations. Then, find the incident, situation, or memory associated with that particular emotion or feeling.
Evaluate the emotional intensity: Close your eyes and rate the intensity of the emotion on a scale of 1 to 10, with 10 being nearly unmanageable or going through the roof. This score will serve as a reference for comparison later.
Step 2: Move Your Eyes Side to Side While Recalling the Target Emotion
Use your index and middle fingers as a moving target for your eyes to follow.
Keep your fingers about 15-20 inches (40-50 cm) from your face.
Move your fingers about shoulder-width apart. If the movement is too wide, it will strain your eyes; if it is too narrow, it won't be as effective.
Move your fingers rhythmically left and right, side to side, for about 1-2 seconds per movement. Moving too fast will tire you out, and moving too slow will be less effective.
Each round should last about 1-2 minutes or 60 side-to-side movements.
Focus on the target emotion, event, or memory that evokes uncomfortable emotions. While moving your eyes side to side, recall and visualize the scene as vividly as possible. For example, if you’re afraid of spiders, then focus on the fear and imagery of spiders. Continue the eye movement, and you will notice the intensity of the emotions starting to drop. However, reaching the desired state of mind, similar to deep meditation, might take longer in the first few times. As you’re more familiar with the process, you will be able to speed up the healing process.
Step 3: Rest and Reassess
After each round, pause, close your eyes, and take a moment to observe the changes in your emotions and thoughts. How do you feel now? What’s the emotional intensity on a scale of 1-10? Has the intensity dropped? What emotions, feelings, or thoughts are present now?
If the emotional intensity is still a score of 3 or higher, continue the eye movement exercise, repeating the steps above until the emotions relax to a score of 1 or 2.
Wrap up once you feel the emotion no longer bothers you!
We’re often fooled by emotions, and putting effort into fighting against our own emotions, whether pain, depression, anxiety, or anything else, becomes a hurdle that hinders the healing process. Eye movement is not a cure-all, but it significantly reduces the intensity of emotions, lowers or removes the hurdle, and allows us to break free from our own emotional trap.
FAQ
Is getting dizziness or nausea normal?
During or after the eye movement, you might experience tiredness, dizziness, or nausea, which is common. This is partially due to eye movement but also significantly due to the effect, which is especially noticeable when dealing with stronger emotions.
What should I do when the emotions get too intense?
If you are overwhelmed, you can always take a break, but we encourage you to proceed if you can handle it by taking a deep breath and relaxing your body. Continue the eye movement while you observe the emotions. Remind yourself that the emotion cannot hurt you but is a creation of the mind, whether intense fear, anxiety, or anything else. Don’t let yourself get caught up in the emotions.
How many rounds do I need?
The number of rounds needed varies depending on the situation, the complexity of the issue, or if you are targeting the right emotions or thoughts. Some people find it easier to enter the desired state than others. Expressive individuals who openly show feelings or emotions rather than keeping them hidden may reduce emotional intensity more quickly than those who suppress and internalize their pain.