Target Map

Before reprocessing, it helps to gently name what you’d like to work on — the memory or theme, and the beliefs and sensations tied to it. This is for you and your therapist; go only as far as feels okay.

What memory, image, or theme feels most present to work on?

What negative belief about yourself comes up with it?

What would you rather believe about yourself instead?

Where do you feel this in your body?

A moment of reflection

It takes courage to look at this. What do you want to remember about your own strength right now?

How disturbing does this feel right now? (0 = calm, 10 = worst)

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This is a self-reflection tool for nervous-system support — not a diagnosis or a substitute for therapy. If you feel overwhelmed, pause and reach out to your therapist or a crisis line.

Rewire EMDR · Reflective practice for nervous-system support