Getting Past Your Past: Take Control of Your Life with Self-Help Techniques from EMDR Therapy

by Francine Shapiro

sit quietly and notice your belly expand and contract as you breathe. Simply notice, quietly. If you find your mind drifting away to other things, then gently bring your attention back again to your belly. See if you can do it for five minutes at a time. Then increase your meditation time daily until you can sit comfortably for 20 to 30 minutes. If you would like to also include your religious practices, consider adding a phrase from your orientation: “God is good” or “God is great” or “God is one.” You could also use the word “Om” from the Indian tradition. Or a word such as “peace” or “love.” Repeat the phrase or word each time you inhale and exhale. Also, meditation practices that focus on a sense of gratitude can be very helpful. Sit quietly and think of the things in your life that you are grateful for. Bring your attention to your heart and simply repeat, “Thank you for all you’ve given me” as you inhale and exhale. The “you” can be