At the start of a brainspotting session you choose what you want to work on. Using a simple scale from zero to ten — where zero is neutral and ten is the maximum intensity of an emotion — we establish where you are starting. The therapist then helps you locate the eye position that corresponds to the stored experience.

Once the brainspot is found you hold that eye position while the processing takes place. You don't have to say anything — brainspotting is often a quiet therapy. You can share what you're noticing as it arises, or simply stay with the experience. Many clients describe the process as feeling like waves — the initial intensity is larger, but if you hold the position the waves gradually become smaller and smaller until the emotional charge subsides.

A typical brainspotting session lasts about an hour. After the session — sometimes later that day or even a few days afterward — related emotions may surface. This is normal. Emotions are rarely solitary — anger, for instance, often has hurt, shame, or sadness underneath it. Anything that arises can be worked on in a future session.