How EMDR Therapy and Mindfulness Work Together for Trauma Recovery

Lisa’s experience isn’t unusual. Over my 30+ years as a psychologist on the Gold Coast, I’ve worked with many trauma survivors who find themselves in this exact dilemma. The good news is that there’s a middle path — one that combines the best of both approaches to create something gentler and more effective than either technique alone.

What you’ll learn about EMDR therapy and mindfulness for trauma recovery

If you’ve been struggling with trauma symptoms and wondering about treatment options, or if you’ve tried traditional therapy without lasting results, understanding how EMDR therapy and mindfulness work together could open up new possibilities for your healing journey.

This guide will help you understand how these two powerful approaches complement each other for gentle, effective trauma recovery:

• How EMDR therapy and mindfulness support each other during trauma processing 
• Why this combination often works when other approaches haven’t been effective 
• Specific techniques used to help you feel safe and grounded during sessions 
• What to expect when working with both approaches together 
• Real examples of how this integration has helped people I’ve worked with over 30+ years 
• How to find qualified practitioners who understand trauma-informed mindfulness 
• When this combined approach might be the right choice for your situation 
• Simple mindfulness techniques you can practice between sessions to support your healing

Most importantly, you’ll understand that healing trauma doesn’t have to be overwhelming or re-traumatising when approached with the right combination of techniques and professional support.

Understanding EMDR therapy for trauma

Let me start by explaining what EMDR actually is, because many people have heard the name but aren’t sure what it involves.

EMDR stands for Eye Movement Desensitisation and Reprocessing. It was originally developed in the 1980s to help trauma survivors, and it’s now recognised by the World Health Organization and has been noted by the Australian Psychological Society as a Level 1 treatment for PTSD — the highest rating possible.

How EMDR works: When we experience trauma, our brains sometimes struggle to process the memory properly. Instead of being filed away as “something that happened in the past,” the traumatic memory stays “stuck” and can feel as real and threatening as when it first occurred. EMDR helps the brain reprocess these stuck memories so they lose their emotional charge and feel like distant memories rather than current threats.

What I’ve seen in practice: In my decades of working with trauma survivors, I’ve watched EMDR help people who felt hopeless about their recovery. Tania*, one of my clients, had been in traditional talk therapy for years after a car accident. She could understand intellectually that she was safe, but her body would still panic every time she got behind the wheel. After several EMDR sessions, she told me, “I can remember the accident, but it feels like something that happened to someone else long ago.”

The research backing: Current Australian guidelines from Phoenix Australia confirm that EMDR is highly effective for various trauma-related conditions, not just PTSD. The EMDR Association of Australia notes that EMDR has been recognised as having the highest level of research evidence for PTSD treatment by the Australian Psychological Society. It helps with anxiety, depression, phobias, and even issues that don’t seem obviously trauma-related.

The beautiful thing about EMDR is that you don’t need to talk in detail about what happened to you. The healing happens through the brain’s natural processing system, which is where mindfulness becomes so valuable.

Understanding trauma-informed mindfulness

Most people think of mindfulness as sitting quietly and clearing your mind, but for trauma survivors, this traditional approach can actually be overwhelming or even harmful.

Why traditional meditation can be difficult: When you’ve experienced trauma, sitting still with your thoughts can feel dangerous. Your mind might flood with painful memories, or you might disassociate and feel disconnected from your body. Many of my clients have told me they tried meditation apps or classes only to feel worse afterwards.

What trauma-informed mindfulness looks like: Instead of trying to empty your mind, trauma-informed mindfulness is about learning to notice what’s happening in your body and mind without being overwhelmed by it. It’s about building what we call your “window of tolerance” — the zone where you can feel emotions and sensations without becoming flooded or shutting down.

From my clinical experience: I remember working with Tom*, a veteran who’d been told by well-meaning friends to “just meditate” for his anxiety. Every time he tried, he’d have flashbacks of combat situations. When we adapted mindfulness techniques specifically for his trauma history — starting with eyes open, focusing on his feet on the ground, and using his breath as an anchor only when it felt safe — he finally found the peace that traditional meditation had promised, but never delivered.

The key differences: 

• Choice and control: You decide what to focus on and when 
• Body awareness: Gentle attention to physical sensations without forcing anything 
• Grounding techniques: Practical tools to stay present when emotions arise 
• Safety first: Always ensuring you feel secure before exploring difficult territory

How EMDR therapy and mindfulness work together

The magic happens when we combine these two approaches. Rather than competing with each other, EMDR and mindfulness create a synergistic effect that makes trauma processing both more effective and more tolerable.

Mindfulness as preparation: Before we begin any EMDR processing, I help clients develop mindfulness skills they can use as tools. This might include learning to notice when they’re feeling overwhelmed, practicing breathing techniques that calm their nervous system, or developing a strong sense of their “safe place” — a mental refuge they can return to if processing becomes intense.

Mindfulness during EMDR: Throughout EMDR sessions, mindfulness helps you stay present and aware while processing trauma. Instead of being overwhelmed by emotions or memories, you learn to observe them with curiosity rather than judgment. This creates enough space between you and the experience to allow healing to happen.

A detailed example from my practice: Maria* came to see me after years of struggling with childhood trauma. Traditional therapy had helped her understand what happened, but she still felt triggered by everyday situations. When we began combining EMDR with mindfulness, here’s what a typical session looked like:

We’d start with five minutes of grounding — feeling her feet on the floor, noticing the sounds in the room, connecting with her breath. Only when she felt centered would we begin identifying the memory to work with. During EMDR processing, if emotions became intense, we’d pause and return to mindfulness — noticing where she felt the emotion in her body, breathing with it rather than fighting it, reminding herself she was safe in the present moment.

The breakthrough: What amazed Maria was that she could process painful memories without feeling overwhelmed. “It’s like I could watch my own healing happen,” she told me. “The memories are still there, but they don’t control me anymore.”

Why this combination works so well: 

• Safety: Mindfulness provides tools to stay grounded during processing 
• Effectiveness: EMDR processing is more complete when the nervous system is regulated 
• Integration: Mindfulness helps clients integrate insights from EMDR sessions 
• Sustainability: Clients develop skills they can use outside of therapy

Specific techniques you’ll learn

When I work with clients using this integrated approach, I teach specific techniques that support both mindfulness and EMDR processing. Here’s what you might learn:

Grounding techniques for safety

The 5-4-3-2-1 technique: This is often where we start. You notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. It brings you immediately into the present moment and out of trauma memories.

Body awareness exercises: Rather than trying to relax your whole body (which can feel overwhelming), we start small. Maybe it’s just noticing the feeling of your hands resting on your legs, or the support of the chair beneath you.

Breathing as an anchor: Not forced deep breathing, but gentle awareness of your natural breath. If focusing on breath feels activating, we might focus on the feeling of your feet on the ground instead.

Mindfulness techniques during EMDR

The pause and observe technique: During EMDR processing, if emotions become intense, we pause and simply observe what’s happening. “I notice anxiety in my chest,” rather than “I’m anxious.” This small shift creates space between you and the emotion.

Resource installation: We use EMDR techniques to strengthen positive resources like feelings of safety, calm, or strength. Then we use mindfulness to help you access these resources whenever you need them.

Window of tolerance tracking: You learn to notice when you’re in your optimal zone for processing (not too overwhelmed, not shut down) and how to return there if you move out of it.

Between-session support

Daily mindfulness practices: These aren’t long meditation sessions. They might be as simple as mindfully drinking your morning tea or taking three conscious breaths when you feel triggered.

Resource tapping: A technique developed by EMDR expert Dr. Laurel Parnell, where you gently tap on your body while thinking of positive resources. Many clients tell me this helps them feel centered throughout their day.

Safe place visualisation: Using both mindfulness and EMDR techniques to create a detailed mental sanctuary you can visit whenever you need to feel safe and calm.

Benefits of the combined approach

After three decades of working with trauma survivors, I’ve seen how much more effective therapy becomes when we integrate mindfulness with EMDR. Here’s what clients consistently experience:

Faster processing with less overwhelm

Research from the EMDR Association of Australia shows that when clients have good mindfulness skills, they can process traumatic memories more efficiently. Instead of becoming flooded and needing to stop frequently, they can stay present and work through material more completely.

What clients tell me: “I expected therapy to be more painful,” is something I hear often. “I thought I’d be crying and upset all the time, but I actually feel stronger after sessions.”

Better emotional regulation

The mindfulness skills you develop don’t just help during therapy sessions. They become life skills for managing difficult emotions, stressful situations, and trauma triggers in daily life.

Real-world example: Paul*, a first responder dealing with workplace trauma, learned to use quick mindfulness techniques between emergency calls. “I can reset myself in 30 seconds now,” he told me. “I don’t carry the stress from one call into the next.”

Improved window of tolerance

Your capacity to handle life’s ups and downs expands significantly. Things that used to completely derail you become manageable challenges.

Sustainable healing

Because you’re developing your own internal resources rather than just processing memories, the healing tends to be more lasting. You’re not just feeling better temporarily — you’re actually building resilience.

Long-term outcomes: Follow-up studies on integrated EMDR and mindfulness approaches show that clients maintain their gains better over time compared to single-approach treatments, according to current trauma treatment research.

Who this approach helps most

Over the years, I’ve found that certain people particularly benefit from combining EMDR with mindfulness:

Complex trauma survivors

If you experienced multiple traumas, especially in childhood, this integrated approach can help you process memories without becoming overwhelmed by the sheer volume of material to work through.

People who’ve struggled with traditional therapy

If you’ve tried talk therapy or other approaches without lasting results, the combination of EMDR and mindfulness often provides the breakthrough people have been seeking.

Those who feel overwhelmed by trauma work

If the idea of “facing your trauma” feels terrifying, mindfulness provides the safety and grounding that makes EMDR processing feel manageable.

People seeking holistic approaches

If you prefer treatments that engage both mind and body, and that give you tools for ongoing self-care, this combination aligns with a holistic healing philosophy.

Highly sensitive individuals

If you feel emotions very deeply or are easily overwhelmed by sensory input, the mindfulness component helps create a buffer that makes processing possible.

When to consider this approach: 

• After you’ve established basic safety and stability in your life 
• When you feel ready to actively work on processing trauma 
• If you’re looking for approaches that complement rather than replace other treatments 
• When you want to develop skills that extend beyond the therapy room

What to expect in sessions

Many people feel anxious about starting trauma therapy, so let me walk you through what sessions actually look like when I combine EMDR with mindfulness:

Session structure

Initial grounding (10-15 minutes): We always start by helping you feel present and safe. This might involve simple breathing exercises, noticing your surroundings, or doing a brief body scan to check in with how you’re feeling.

Resource building: Before we ever work with traumatic material, we spend time identifying and strengthening your internal resources — feelings of safety, strength, calm, or connection. We use both mindfulness and EMDR techniques to make these resources more accessible.

Gentle trauma processing: When you’re ready, we work with traumatic memories using EMDR while maintaining mindful awareness. You’re always in control of the pace, and we frequently check in to ensure you’re staying within your window of tolerance.

Integration and grounding: We end each session by ensuring you feel stable and grounded. This might involve returning to your safe place, doing some gentle movement, or practicing techniques you can use at home.

My approach as your therapist

Safety first: I never rush the process. We work at your pace, and you’re always in control of what we work on and when.

Collaborative: This isn’t something I do to you — it’s something we do together. Your feedback guides every session.

Trauma-informed: I understand how trauma affects the brain and nervous system, and I adapt techniques to work with your body’s natural healing processes rather than against them.

Holistic: We consider how your healing affects all areas of your life — relationships, work, physical health, and spiritual wellbeing.

What clients often tell me: “I never felt judged,” and “I always felt in control” are comments I hear regularly. Creating that sense of safety and empowerment is essential for healing to happen.

Need support right now?

If you’re having thoughts of hurting yourself or you’re in crisis: 

• Emergency help: Call 000 
• Lifeline: 13 11 14 (free, 24/7 crisis support) 
• Beyond Blue: 1300 22 4636 (free, 24/7 support for anxiety and depression) 
• Blue Knot Foundation: 1300 657 380 (trauma and abuse counselling)

For trauma-specific support: 

• 1800RESPECT: 1800 737 732 (24/7 domestic and family violence support) 
• Open Arms: 1800 011 046 (support for veterans and their families) 
• SANE Australia: 1800 187 263 (mental health support)

For ongoing professional help: 

• Talk to your GP about a Mental Health Care Plan for rebated psychology sessions 
• Contact Phoenix Australia for trauma resources and practitioner referrals 
• Use the Australian Psychological Society directory to find trauma-informed practitioners 
• Contact the EMDR Association of Australia to find qualified EMDR therapists

Your healing journey matters

After more than 30 years of helping people heal from trauma, I’ve learned that there’s no one-size-fits-all approach to recovery. What works beautifully for one person might not be the right fit for another. That’s why I find the combination of EMDR and mindfulness so valuable — it can be adapted to meet you exactly where you are.

If you’ve been struggling with trauma symptoms, please know that healing is possible. The brain’s capacity for healing and growth continues throughout our lives, and with the right support and techniques, you can move from merely surviving to truly thriving.

Your trauma symptoms aren’t a sign that you’re broken — they’re a sign that you’re a normal person who experienced something abnormal. Your nervous system developed these responses to protect you, and with gentle, skilled guidance, it can learn new, healthier patterns.

Whether you’re dealing with a recent traumatic event, childhood experiences that still affect you today, or complex trauma that feels overwhelming, there are approaches that can help. The combination of EMDR and mindfulness offers a path that honors both your need for healing and your need to feel safe throughout the process.

You deserve to feel at peace in your own body. You deserve relationships that feel safe and connected. You deserve to live without the constant fear that your past will overwhelm your present. And most importantly, you deserve support that meets you with compassion, respect, and genuine understanding.

If you’re ready to explore how EMDR therapy and mindfulness might support your healing journey, our team at Integrated Health Specialists is here to help. We understand that taking the first step toward trauma recovery can feel scary, and we’re committed to creating a safe, supportive environment where healing can happen at your own pace. Contact us to learn more about our trauma-informed approaches and how we can support you in reclaiming your life.

Frequently Asked Questions

Is EMDR therapy safe when combined with mindfulness? 

Yes, when conducted by qualified trauma therapists, combining EMDR with mindfulness actually makes the process safer by providing additional grounding and regulation tools throughout sessions.

How many sessions does EMDR with mindfulness take? 

This varies greatly depending on your individual situation. Some single-incident traumas can be processed in 3-6 sessions, while complex trauma may require months of work. We always work at your pace.

Can I practice mindfulness if I have trauma? 

Absolutely, but it’s important to use trauma-informed approaches rather than traditional meditation techniques. A qualified therapist can teach you safe ways to practice mindfulness that support rather than trigger your healing.

What’s the difference between regular meditation and trauma-informed mindfulness? 

Trauma-informed mindfulness prioritises safety and choice. You’re never asked to sit with discomfort beyond your capacity, and techniques are adapted to work with trauma responses rather than against them.

How do I find an EMDR therapist trained in mindfulness approaches? 

Look for therapists who are EMDR-certified through EMDRAA and who also have training in trauma-informed mindfulness. Don’t hesitate to ask about their approach to integrating these techniques.

Will combining EMDR and mindfulness make therapy harder? 

Most clients find the opposite — mindfulness skills make EMDR processing feel more manageable and less overwhelming. The techniques support each other rather than competing.

Can this approach help with complex trauma? 

Yes, this integrated approach is particularly helpful for complex trauma because it provides multiple tools for staying regulated while processing difficult material over time.

What if I become overwhelmed during sessions? 

That’s exactly why we spend time building mindfulness skills first. If you do become overwhelmed, we have multiple techniques to help you return to your window of tolerance, and we can always pause or adjust our approach.

Medical Disclaimer: This article provides educational information about EMDR therapy and mindfulness approaches for trauma recovery. It is not a substitute for professional mental health treatment. If you’re experiencing trauma symptoms, flashbacks, or thoughts of self-harm, please consult a qualified mental health professional immediately. *The names of clients mentioned in this article have been changed to protect their privacy. 

*Names have been changed to protect privacy.

References

1. World Health Organization. (2013). WHO releases guidance on mental health care after trauma. Retrieved from https://www.who.int/news/item/06-08-2013-who-releases-guidance-on-mental-health-care-after-trauma
   
2. Phoenix Australia – Centre for Posttraumatic Mental Health. (2023). Australian Guidelines for the Prevention and Treatment of Acute Stress Disorder, Posttraumatic Stress Disorder and Complex PTSD. Retrieved from https://www.phoenixaustralia.org/australian-guidelines-for-ptsd/
   
3. EMDR Association of Australia. (2024). EMDR Therapy Standards and Practice Guidelines. Retrieved from https://emdraa.org/
   
4. Australian Psychological Society. (2024). Find a Psychologist Directory. Retrieved from https://psychology.org.au/find-a-psychologist
   
5. Marich, J., & Dansiger, S. (2018). EMDR Therapy and Mindfulness for Trauma-Focused Care: Integrating Body-Based Interventions. New York: Norton Professional Books.
   
6. Blue Knot Foundation. (2024). Trauma-Informed Care and Practice Resources. Retrieved from https://www.blueknot.org.au/
   
7. National Institute of Mental Health. (2024). Eye Movement Desensitization and Reprocessing (EMDR) Therapy. Retrieved from https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd
   
8. van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York: Penguin Books.