Se-REM

Directions for use

Two ways to listen. One essential rule: stay in control.

Prepare your space, use headphones or earbuds, and choose the approach that best matches how you experience the thoughts or memories you want to explore.

Two ways to use Se-REM

01

Eyes closed · seated

The guided daydream

Set aside about 60 minutes. Sit in a chair in a safe, quiet place, connect headphones or earbuds, close your eyes and follow the relaxation and guided imagery.

  • Decide beforehand which past experience feels manageable to revisit.
  • Allow thoughts, images and emotions to arise without forcing them.
  • If feelings become too strong, open your eyes, stop the music and return only when you feel ready.
  • Avoid using the program when very tired if you want to remain awake.
02

Eyes open · walking

The bilateral walk

The original Se-REM directions offer an alternate 40–60 minute method for repetitive or obsessive thoughts that do not come with clear visual images.

  • Choose a familiar, safe walking route away from traffic and hazards.
  • Use earbuds, keep your eyes open and skip the guided-imagery portion.
  • Notice the recurring thought while the bilateral music plays.
  • Stop if you become distracted, distressed or unable to walk safely.

Before either approach: Do not use Se-REM if you may be susceptible to seizure-triggering stimuli. Arrange emotional support, and do not use it while driving, operating equipment, or in any setting that requires close attention.

Read the safety FAQ

For therapists

Supporting a client’s experience

The original Se-REM material invites therapists to consider the audio as an optional between-session resource and to process the client’s experience at the next appointment. A clinician should use independent professional judgment, assess suitability, explain that Se-REM is not equivalent to clinician-delivered EMDR, and make a safety plan appropriate to the individual client.

Read the notice & downloadHear a brief sample