What to Expect During Your First Brainspotting Session
The decision to begin therapy is already a courageous step and if you’ve scheduled your first brainspotting session, you might be feeling hopeful, curious, or even a little nervous.
Brainspotting is a powerful therapeutic approach designed to access and release trauma, stress, and emotional blocks held deep in the brain and body. But as you prepare to attend your first brainspotting session, you might be wondering:
What exactly is going to happen?
What does a session look like?
And how will I feel afterward?
This article will walk you through exactly what to expect during your first brainspotting session, offer tips on how to prepare, and help you feel more grounded and informed as you take this next step in your healing journey.
What Is Brainspotting Therapy?
Brainspotting (BSP) is a brain-based therapy developed by Dr. David Grand in 2003. It works on the premise that where you look affects how you feel, meaning specific eye positions can activate emotional memories, allowing the brain and body to process them deeply.
Brainspotting helps access the subcortical brain, the areas responsible for emotion, trauma, and survival responses, often without needing to “talk it out.” It’s commonly used to treat trauma, anxiety, depression, chronic pain, and even enhance creativity and performance.
Your First Brainspotting Session & What to Expect
Arriving at Your Appointment
Most therapists will create a calm, safe, and quiet environment for brainspotting therapy. You may notice the lights are slightly dimmed, soft music playing in the background, and chairs arranged in a comfortable, open setting.
You won’t need to do anything special before arriving, just come as you are. If you feel nervous, that’s okay. Many clients do. Your therapist will walk you through everything.
The Initial Check-In
Exploring Why You’re There
At the start of your first brainspotting session, your therapist will likely ask you a few open-ended questions about what brings you in, how you’re feeling, and what you hope to get out of therapy.
This is not a time for perfection, it’s just a conversation. You can share as much or as little as you’re comfortable with. Many clients focus on a specific issue like anxiety, a traumatic memory, or a persistent emotional pattern.
Creating Safety and Consent
Before beginning the actual brainspotting work, your therapist will explain what’s going to happen. They’ll answer any questions and make sure you feel safe and empowered to pause or stop at any time. Consent and safety are foundational to the process.
What Happens in Brainspotting Therapy
Finding a Brainspot
Once you're ready to begin, your therapist may guide you to identify a body sensation connected to your emotional experience. This might feel like tightness in your chest, a lump in your throat, or even just uneasiness in your stomach.
From there, your therapist will help you find a "brainspot" an eye position that appears to be linked to that sensation or feeling. This is usually done through slow eye tracking or intuitive body cues.
Staying With the Brainspot
Once the brainspot is identified, you’ll hold your gaze on that spot. You’ll be invited to just notice what comes up, thoughts, emotions, memories, physical sensations. You don’t need to make sense of it or talk through it unless you want to.
The therapist will stay attuned to your experience, offering presence and guidance without pushing. Sometimes, silence will fill the space as your brain and body process beneath the surface.
Use of Bilateral Sound
Many brainspotting therapists use bilateral auditory stimulation, gentle music that alternates between the left and right ear (via headphones or speakers). This supports deeper brain integration and emotional regulation during the session.
What You Might Feel During a Brainspotting Session
Common Emotional Reactions
Everyone’s experience is unique, but it’s common to feel:
Tearful or emotionally tender
A deep sense of calm or fatigue
Waves of emotion (grief, relief, sadness, anger)
Moments of clarity or memory recall
You might be surprised at what surfaces, or you may not feel much at all during the first session. Both are valid responses.
Physical Sensations
You may notice subtle shifts in your body like:
Tingling
Numbness
Muscle twitches
Temperature changes
These are all signs that your nervous system is engaging in the processing work.
How to Prepare for Your First Brainspotting Session
1. Come as You Are
There’s no need to “perform” or have your story perfectly mapped out. Just come with an open mind and curiosity. The process will unfold naturally.
2. Dress Comfortably
Wear clothing that allows you to relax physically. You’ll likely be sitting still for a portion of the session, so comfort is key.
3. Hydrate and Eat Lightly
A light snack or meal beforehand can help regulate your blood sugar and prevent fatigue. Hydration also supports your brain during emotional processing.
4. Bring Questions or Concerns
Write down any questions you have about the process. A good therapist will welcome them and want you to feel informed and safe.
What Happens After a Brainspotting Session?
Immediate Aftereffects
After your first brainspotting session, you might feel:
Emotionally raw or reflective
A sense of relief or exhaustion
Confused or unsure of what “happened”
This is normal. Your brain continues to process the material after the session ends, sometimes for several days.
Integration Time
It’s a good idea to give yourself some quiet time after the session, no need to jump right back into work or social events. Journaling, walking, or resting can help with integration.
FAQs About Your First Brainspotting Session
Is Brainspotting Similar to EMDR?
Yes, but they’re different in structure. EMDR is more directive and uses guided eye movements, while brainspotting is more flexible and client-led, focusing on one fixed eye position that connects to the deeper brain.
Do I Have to Talk About Trauma?
Not at all. Brainspotting allows for deep processing without having to verbally retell or relive traumatic experiences.
Will I Feel Better Right Away?
Sometimes yes, but often healing happens over time. The first session is just the beginning of your journey.
How Many Sessions Will I Need?
This varies based on the issue you’re working on, your nervous system, and personal goals. Some people see shifts in a few sessions, while others benefit from ongoing work.
A Step Toward Deeper Healing
Your first brainspotting session may feel like a leap into the unknown, but many people walk away feeling lighter, clearer, and more connected to themselves.
Whether you’re healing from trauma, managing anxiety, or simply feeling stuck, brainspotting offers a gentle yet powerful path toward relief and resolution. And the best part? You don’t have to go it alone.
Ready to Begin?
At Sacred Crow, we offer compassionate and attuned brainspotting therapy in Baltimore. I’m a trained brainspotting therapist here to support your journey, one session at a time.
