Visual Focus
You may hold your gaze at a selected point while noticing thoughts, feelings and body sensations.
Where you look may shape what you notice.
Brainspotting is a focused therapy approach that uses a point in the visual field, body awareness and a carefully attuned therapeutic relationship to support emotional processing.
Some experiences are felt before they can be fully explained.
Distressing experiences may show up through emotion, tension, numbness, images, impulses or sensations that are difficult to organize into words. Brainspotting creates a focused space to notice this internal experience without requiring you to explain every detail.
The approach was developed by psychologist David Grand in 2003. It is based on the observation that different points in the visual field may connect with different emotional and bodily responses.
Body Awareness
The therapist may help you notice where activation is felt and how it changes during the session.
Attuned Presence
The therapeutic relationship provides support, pacing and a steady place for the process to unfold.
What is a brainspot?
A brainspot is a point in the visual field that appears connected with a particular internal response. The therapist may help locate a point by noticing subtle reflexes, asking where activation changes or inviting you to select a position that feels relevant.
Once a point is identified, you may continue looking there while observing what arises. The therapist does not decide what the experience should mean. They remain present and support your natural process of noticing and integration.
You remain in control.You can speak, pause, move your gaze or stop. Brainspotting should be introduced within assessment, preparation and a therapeutic relationship that respects your needs and readiness.
A session combines focus with openness.
Brainspotting is often less structured than EMDR. Instead of following repeated sets of eye movements, you may hold a steady gaze and allow your attention to move through internal experience.
There is no required response. Some people notice emotion or body sensations. Others notice memories, images, changes in tension, new associations or quiet periods where little seems to happen.
Choose a focus
Begin with a concern, feeling, body sensation, memory or goal that matters to you.
Locate a point
Notice where looking appears connected with greater activation, steadiness or relevance.
Observe with support
Stay curious about the internal process while the therapist offers attuned presence.
Reflect and close
Notice what has shifted and support a settled transition out of the session.
Processing does not always need a perfect explanation.
Brainspotting may feel helpful for people who understand something intellectually but still experience a strong emotional or bodily reaction.
The work can create room for sensations, emotions and meaning to change without forcing an immediate story. Progress may feel like reduced intensity, greater clarity, more choice or a stronger sense of connection with yourself.
What Brainspotting may support.
A Brainspotting trained clinician will assess whether the approach fits your concerns, goals, history and current needs.
Trauma and Distressing Events
Explore memories, triggers, emotions and body responses connected with overwhelming experiences.
Explore Trauma SupportGrief and Loss
Make space for grief, traumatic aspects of loss and experiences that may be difficult to put into words.
Explore Grief SupportAnxiety and Activation
Notice the internal experience of fear, panic, worry or nervous system activation.
Explore Anxiety SupportRelationship Experiences
Work with hurt, betrayal, rejection or familiar responses that continue to shape connection.
Explore Relationship SupportChronic Pain and Stress
Explore emotional, traumatic and stress related experiences that may interact with pain.
Explore Chronic Pain SupportPerformance and Creativity
Some clinicians use resource focused Brainspotting to support focus, confidence and access to strengths.
Explore Individual TherapyHow therapy may unfold.
The process is adapted to you. Brainspotting may be a primary approach or one part of broader individual therapy.
Understand your needs
Discuss your concerns, history, strengths, safety, goals and what you want support with.
Prepare for focused work
Build understanding, resources and a shared plan for pacing and communication.
Use focused attention
Locate a relevant point and notice thoughts, emotions, images and body sensations with support.
Reflect and integrate
Review what changed, support closure and decide what the next phase of therapy may involve.
An emerging approach with a growing research base.
Brainspotting is used internationally and has a developing body of case studies, observational research and small pilot studies. Larger controlled studies are still needed to establish its effectiveness and clarify its mechanisms.
TGI presents Brainspotting as one possible therapeutic approach rather than a guaranteed result or a replacement for treatments with stronger evidence. Your clinician can discuss options, uncertainties and how Brainspotting fits within your treatment plan.
Finding a Brainspotting therapist who fits.
Training matters, and so does the relationship. Look for a clinician who can explain their Brainspotting education, professional scope and experience with your area of concern.
Ask how the clinician approaches preparation, pacing and emotional safety.
Discuss whether Brainspotting will be a primary approach or integrated with other therapy.
Confirm age ranges, fees, availability and virtual or in person options.
Questions about Brainspotting.
Not necessarily. Brainspotting can involve less detailed narration, though your therapist still needs enough information to understand the concern, assess safety and develop an appropriate treatment plan.
You may look at a point in the room, a pointer held by the therapist or a selected position on your screen during virtual care. The point is chosen according to the method and what you notice.
Both may use visual attention and body awareness. EMDR follows a defined eight phase model and often uses repeated bilateral stimulation. Brainspotting commonly uses a sustained gaze at one selected point with a more open processing structure.
Yes, some clinicians offer Brainspotting virtually. Availability depends on the clinician, your location and whether virtual treatment is appropriate for your needs.
There is no standard number. Timing depends on your goals, history, current circumstances, the concern being addressed and how Brainspotting is integrated into therapy.