The brain makes a lot of waste. Now scientists think they know where it goes

[Bernardo de La Paz]

8. Looked EMDR up; seems bogus to me. REM is primarily Alpha (dream states)

I just skimmed an EMDR blurb, but it seems to me that most or all of the benefits would come not from EMDR but from the training and counselling around it.

My advice re Silva (skimmed) and Monroe (skimmed) and other practices is to skip mumbo jumbo and go directly to meditation. There is a lot of classical discussion of meditation and lots of online advice about basic eyes-closed meditation. Start with meditation, get some skill at it and branch out from that foundation.

Enhance Alpha primarily and Theta secondarily. You won't lose the ability to focus; mindfulness helps us switch brain states as needed.

I have taken some meditation training. My approach is to encourage and integrate meditative states in daily activities, sometimes called movement meditation: preparing food, cleaning, walking, gardening. I don't sit and meditate, though I probably would benefit from it, as almost everybody would.