Creating Internal Healing Resources- An EMDR Approach to Help with Mindfulness and Meditation
Mindfulness is the basic human ability to be fully present—aware of where we are and what we’re doing—without becoming overly reactive or overwhelmed by what’s happening around us. Mindfulness is available to us in every moment, whether through a classic form such as sitting meditation, or through an intentional body scan.
Mindful, moment-to-moment practices can also happen throughout the day during everyday activities—such as pausing to take a breath when the phone rings instead of rushing to answer it.
Mindfulness and meditation invite us to suspend judgment and engage our natural curiosity about the workings of the mind—approaching our experience with warmth and kindness toward ourselves and others. As helpful as mindfulness and meditation can be, it may be difficult for those who have experienced trauma to engage in a traditional meditation practice that involves quieting the mind and focusing on the breath. Many people who have experienced trauma (in childhood or as adults) have a dysregulated nervous system. Sometimes, when they quiet their minds, focus on their breath, or breathe too deeply, they may feel scared, nervous, agitated—or even experience a panic attack.
Fortunately, there is a way for people with dysregulated nervous systems to engage in mindfulness practices—and eventually, if they choose, develop a meditation practice. This technique is called Resource Tapping (also known as Tapping In). Resource Tapping is used in a trauma treatment approach called EMDR therapy, which helps reduce the effects of trauma on the brain and nervous system.
As part of the preparation phase of EMDR therapy, clients often identify a calm/peaceful place (real or imagined). Using imagery, the client focuses on this calm/peaceful place while bilateral stimulation (eye movements or tapping) is used. In EMDR therapy, this technique may also be used between sessions to help manage intense emotions or PTSD symptoms. Resource Tapping helps strengthen internal resources and enhance healthy coping skills.
Resource Tapping at Home
This technique can be used at home as a grounding practice to support mindfulness, meditation, or prayer. EMDR therapist, trainer, and author Laurel Parnell, PhD developed this grounding process called “Resource Tapping” or “Tapping In.” It can be done in the morning or evening, used as a daily meditative practice, or used during times of stress or crisis to calm the nervous system and increase a sense of grounding.
Directions for “Tapping In” Internal Resources
- Begin by getting comfortable—sitting or lying down—with your eyes open or closed. Next, identify a calm/peaceful place.
This can be real or imagined. It can be a place you’ve been, or a place you would like to go. If nothing comes to mind right away, imagine a place you’ve seen on TV, in a movie, or in a magazine. Hint: the beach is a common choice. Once you have this place in your mind’s eye, notice your five senses—colors, textures, sounds, smells—and imagine what you might be touching (what you’re sitting on or standing on). - Feel the resource and “tap in” to integrate it. Tap slowly, alternating right/left taps—either on your knees, or with your arms crossed over your chest (a “butterfly hug”). Tap 6–12 times.
- Take a breath and check in. What do you notice now? Continue a couple more rounds of 6–12 taps as long as the calm/peaceful place feels positive. During some rounds, breathe into that place and allow your body to relax. Notice where your body is softening and breathe into that sensation.
- Continue to strengthen this resource with a few more rounds of 6–12 slow taps, as long as it continues to feel good. If it stops feeling positive, stop tapping, open your eyes, and orient to your surroundings. You may want to get up and move around, and try again later.
- Finally, choose a cue word that helps you remember this calm/peaceful place. Later, you can use the cue word to bring the image back quickly and reconnect with the feeling of it as a resource.
Below are additional resources you can “tap in” to strengthen grounding during mindfulness or meditation practices.
“Tapping In” Resource Directions
Feel the resource and “tap in” to integrate it. Tap (right/left taps) 6–12 times. Take a breath and check in: what do you notice now? You may choose a cue word to help you remember the resource and how it feels. If tapping stops feeling good, return to your calm/peaceful place or choose a different resource.
Use your creativity to develop personalized inner resources. Here are suggestions for additional resources to tap in:
- Resources for comfort
- Love resources (animals, friends, family members, etc.)
- Resources for empowerment
- Wise inner voice
- Spiritual resources
- Boosting performance
- Loving-kindness meditation (“May I be happy. May I be well. May I be safe. May I be peaceful and at ease.” Start with self, then someone you love, then all beings.)
- Power figures
- Memories of success
- Inner mentor/coach
- Tap in a circle of love (surround yourself with loving resources such as nurturers and protectors)
Source: Tapping In by Laurel Parnell, PhD
Vancouver EMDR Therapy PLLC
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