Between-session BLS:
a client handout.

Bilateral stimulation between sessions

What this is for: your therapist may suggest slow bilateral stimulation (BLS) between sessions for grounding, calming, or strengthening positive states — not for processing traumatic memories on your own. Think of it as a settling skill, like paced breathing with rhythm.

Option 1: the butterfly hug

1. Sit comfortably. One slow breath in through the nose, out through the mouth.
2. Cross your arms over your chest, hands resting below your shoulders.
3. Tap slowly, alternating: left hand, then right — about one tap per second or slower.
4. Let thoughts and sensations pass without chasing them.
5. After 30 seconds to a few minutes, pause and notice how you feel. Repeat if it helps.

Option 2: app-guided haptics

1. Open your BLS app (if your therapist recommended TheraJoy: choose a slow resourcing preset).
2. Hold your phone, or one Joy-Con controller in each hand if you use them.
3. Set the slowest comfortable speed and a gentle intensity.
4. Run 1–3 minutes, pause, and check in with yourself.

The rules of thumb

• Slow means slow. Between-session BLS is for settling. Faster stimulation belongs in sessions.
• Short sets, then check in. Pause regularly and notice: calmer, neutral, or more stirred up?
• Stop if it activates. If distressing memories or strong feelings come up, stop. Ground yourself: name five things you can see, feel your feet on the floor, run cool water over your hands.
• Tell your therapist what you noticed — what settled you, what stirred things — it all helps the work.

My therapist's instructions

Related reading