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Self-Guided Brainspotting

At growURpotentential, we support self-guided Brainspotting, and many across the globe are investing in this powerful tool for self-development authored by David Grand, PhD

Once you have attended Group Brainspotting for Self-compassion, Money Issues, or Toxic Self-Talk, you may guide your own continued practice. If you have NOT attended training, we invite you to invest in that support to improve understanding and benefits. These instructions are vague to encourage you to invest in training.

Embodiment Practice

Our emotions and memories of brilliance or traumas do not solely live in our mind, but vividly occupy space within the body. Brainspotting is a way to connect with somatic [bodily] sensations and deeply process unresolved emotions. Healing happens every time we set intention and practice getting to know our somatic sensations. This process is called embodiment and the process creates holistic self-reflection. The process of embodiment might also be called Mindfulness Practice 2.0, whereby our experience in a moment brings elevated awareness to our bodily sensations. It is within this space that our body can process the release of tension, confusion, and grief ~ allowing healing and resilience to expand.

  • When we use the TICES Script, we are practicing embodiment from a cognitive or thinking standpoint to better know our needs.

  • When we use Self-guided Brainspotting, we are practicing embodiment from an intuitive standpoint to release or identify trapped emotions.

  • When we use BioHUGS, we are grounding ourselves to deepen our connection to our body's potential to self-regulate and growing confidence that we can develop self-mastery.

  • When we listen to Bilateral Music, we are practicing embodiment from a mind state that helps us experience emotions with less resistance from our bodies. 

Tips for Impactful Self-guided Brainspotting

Be mindful of space and time. Protect that bilateral music is playing on loop so that if the song ends, it begins again. Abrupt shifts in music can cause bodily disturbances. Also be sure that your body is in a comfortable position, with proper posture and supportive pillows or yoga blocks. Notice the space you are practicing embodiment in. Would it help to soften the lights or use a blanket to provide additional comfort? 

Focus attention: where in your body do you feel self-compassion at this moment. Name 4 facts about that sensation: 

The feeling is [tender] when I imagine it’s emotion

The feeling is [warm] when I imagine it’s temperature

The feeling is [yellow] when I imagine it glowing

The feeling is [low volume] when I imagine it having sound

The feeling is [smoochy] when I imaging touching it

The feeling is [kind] when I image it’s temperament

The feeling is [comforting] when I imagine it’s value

Now that you are connected with the sensation, push your timer for 10 minutes, then choose the brainspot where the sensation is most vibrantly aroused.

Stay with that spot for 10 minutes. 

When your mind wanders, bring your attention back to the spot. 

If memories emerge, positive or negative, bring your attention back to the spot.

After your timer alarms, take a deep cleansing breath ~ or two ~ or three. 

Allow the music to continue to play as you take a moment to journal about the experience. 

Share any memories that hold value or disturbance with your therapist or mentor to support deeper processing when that feels helpful to do. 

Click HERE to schedule group brainspotting for self-compassion. 

Click HERE to access bilateral music. 

Click HERE to schedule an appointment with a Somatic therapist who guides Brainspotting for trauma resolutions, including self-confidence and secure attachment.


At growURpotential, we trust that many providers understand the value of testing new approaches to healing. We invite you to invest 7 minutes in this video by Vierge Therapy X Wellness: What is Brainspotting Therapy

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