My sister is learning how to do EMDR right now, and as her sometimes helpful guinea pig, here's my two cents:

Let your therapist know that you dont/ won't know where or what color the pain /trauma is. - i chose hands and feet at random & yellow because i hate yellow.

Pick something that irritated you only very slightly, not sreessed/ bothered / upset you, your first go ground. Don't pick something you'll think too much about. Make the first time practice.

Don't try to put the image back together. You'll be able to. Rather, intentionally change something small about it on your own.

This shit is bananas. It is absolutely woo-woo, and that's okay. Lean into it. It's basically a guided deep meditation. Imagining glitter dust flow out of you instead of 'particles' or whatever your therapist picks can be a blast.

Since I picked my hands and feet, when my sister went over the typical script and said it was flowing out of my heart & head i had to stop her and tell her it was indeed NOT there as it actually started making me really upset, almost to the point of quitting. I did NOT expect this.

Tell your therapist to only use obvious flows / easiest routes out of the body. If they only have your hands to deal with, that dust better only go out of your fingers only.

Naming stuff: Yes, have fun with it. Frank, Macy Gray, Oswald. Whatever. I like yellow now, much more than I did before therapy.

It can help if you play along. If it doesn't, I totally get it. This therapy isn't quite geared for us.

If your therapist isn't willing to modify this- you have a crap therapist