Brainspotting is a gentle, body-based therapy developed by David Grand, PhD, built on a simple but powerful observation: where you look affects how you feel. When your gaze shifts — left or right, up or down — your inner experience shifts with it.
This approach works by helping your nervous system process what it hasn’t been able to on its own. When difficult experiences don’t get fully resolved, they can leave the nervous system stuck — showing up as anxiety, panic, depression, emotional numbness, chronic pain, exhaustion, digestive issues, restlessness, rage, sleep disruption, or dissociation.
In a session, you’ll be guided to find an eye position that connects with something you’re carrying. As you hold that gaze, you may notice sensations arise in your body — this is your nervous system beginning to process. If it starts to feel like too much, we can use a technique called pendulation: gently moving your attention between a more activated eye position and a neutral one. This rhythmic shift reminds your body that these sensations can rise and fall — and that the intensity will pass.
Brainspotting taps into something your brain already does. Your eyes are constantly moving, not just taking in the world around you, but also scanning your inner world too. You may have noticed how your gaze drifts to a particular spot when you’re deep in thought or searching for a feeling you can’t quite name. Brainspotting draws on that process.
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