Olena Pkhaladze

Four Elements Exercise (EMDR-informed grounding practice)

Between our sessions, I invite you to practice this short exercise based on the Four Elements.
It supports your nervous system and helps your brain continue the work we begin in EMDR.

You will need a reminder object — something small and meaningful for you.
It can be a stone, a piece of jewelry, a ring, a bracelet, or any object you can easily keep with you (preferably something you can wear on you).
This object will become an anchor, reminding your body of safety and presence.
You can practice this exercise once a day — in the morning, in the evening — or any time you feel activated, overwhelmed, or disconnected.

You don't have to do it perfectly, it is about repetition, gentleness, and building new neural pathways.
Practice daily — and especially when you notice old reactions or emotional intensity between our sessions.

This exercise supports the EMDR process and helps your nervous system integrate change.