Brainspotting is a body-brain approach to healing that doesn't require you to talk your way through what's hard.

Developed by EMDR therapist David Grand, Ph.D. in 2003, Brainspotting works by locating a specific place in your visual field — called a brainspot — that connects to activation held in the body. Once that spot is found, the brain and body are given space to process and release what's been stored there, from the inside out.

It's a gentle, powerful approach that can work on its own or alongside traditional talk therapy.

Some things live deeper than words can reach.

A pointer is used to locate the places in your visual field connected to activation in your body.

“What is in the body is in the brain and what is in the brain is in the body.”

— Dr. David Grand

Brainspotting may be a good fit if you:

Have tried talk therapy and feel like something is still stuck
Struggle to find words for what you're carrying
Are working through trauma, anxiety, depression, and grief.
Experience chronic pain or physical tension connected to emotional stress
Want to go deeper without having to narrate every detail

Brainspotting FAQS:

Both approaches work with trauma stored below the level of conscious thought, and both incorporate awareness of the body. The main difference is in structure and method. EMDR follows a specific protocol with bilateral eye movements. Brainspotting is more open-ended — your gaze stays fixed on a single point, and your therapist follows your lead rather than guiding you through set phases. Many people find Brainspotting feels gentler or more spacious, particularly if they've found EMDR activating.
Yes. Brainspotting integrates well alongside talk therapy and is often used that way intentionally — alternating between talking sessions and Brainspotting to go deeper when needed. Just let your current provider know.
Yes, and it can be just as effective online. You'll want a screen larger than your phone and headphones that aren't noise-canceling, able to connect to a separate audio source.
Brainspotting sessions may be covered by insurance when a diagnosis has been established through an intake assessment. HSA and FSA cards are also accepted.
Brainspotting is a gentle approach, but deep processing isn't right for every moment. If you're currently in crisis, experiencing active psychosis or mania, or in early stages of stabilization, your therapist may recommend building a foundation first before moving into this kind of work. We'll always talk with you about what's right for where you are.
Sessions typically begin with about ten minutes of conversation — exploring what's present, what feels stuck, and where you notice it in your body. From there, your therapist will help locate a brainspot, and you'll settle your gaze there for an extended period, often with bilateral sound playing softly through headphones.
During that time you might notice thoughts, images, memories, body sensations, or emotions moving through. Some sessions feel active and vivid. Others are quieter. Both are completely normal. Toward the end of the session, the pointer comes down and there's space for some light reflection on what you experienced.
Processing doesn't always stop when the session ends — insights, dreams, or a continued sense of shift in the body are common in the 24 to 48 hours after.
Yes! This website has a number of research papers and articles on the science and effectiveness of Brainspotting. Brainspotting Research