Corri Evans

Kingsport, TN, USA

Rochel Goldstein

Simone

Ko Samui, Surat Thani, Thailand

Natalie

Pennsylvania, USA

Elizabeth

Sydney NSW, Australia

Vanessa

Bev Rommens

La Feuillée, France

Saskatchewan, Canada

Aurora, CO, USA

Lara 

Alicante, Spain

Visualize a personal sanctuary using your senses to cultivate deep feelings of safety, calm, and peace.

Science

Stress & Anxiety

Psychology

Anxiety

Guided Imagery

Visualization

English

The Safe Place Imagery is a short but powerful practice that will help you feel calmer, safer, and more at peace in your day-to-day life. Dan guides you through the stages of this meditation, helping you first imagine your own Safe Place, then explore it with all of your senses, before feeling a deep sense of calm, safety, and peacefulness in your body.

Safe Place Imagery

 Welcome to the Safe Place Imagery. This is a practice you can use any time you're feeling stressed, anxious, upset or threatened in any way. It's particularly helpful if you have a trauma history, as it can be hard to feel safe in your body, in everyday life or in the world, even if logically you know you are safe now. Let's start by imagining somewhere that feels completely calm, safe and peaceful for you. This might be somewhere you've visited such as a beautiful beach with soft white sand, blue skies and a calm turquoise sea. Or it could be an alpine meadow with lush green grass, vibrant wildflowers, bees and butterflies floating about. Or it could be a cosy log cabin in the forest with a comfy armchair, soft rugs and a crackling log fire. It could also be somewhere that feels safe and comfortable for you, such as a cosy room in your house now, or a grandparents home that felt like a refuge for you as a child. Sometimes, especially if you're a trauma survivor, you might not be able to think of any real places that feel safe. In that case, just create an imaginary place that feels as safe as possible. Just spend a few moments now imagining and settling on a place that feels safe for you. Once you've settled on a place, it's helpful to understand that you'll need to be alone in your safe place, because people can be tricky and complicated. This needs to be your special place, where you can go whenever things are tough for you and have a mini holiday, a retreat to help you feel calm and restored before you come back to the real world. It should also be warm here, as warmth is soothing for your brain and nervous system. Now close your eyes, imagine yourself standing in your safe place and be there as vividly as possible. If you're standing on a beach, feel the soft sand between your toes and the warmth of the sun. Smell the salty sea air. If you're in a meadow, reach out and touch the grass, let it run through your fingers, really hear the bees buzzing about and birdsong in the trees. The more sensory information you can focus on the better, as this will help convince your brain that you are actually there right now. As you explore your safe place, know that this place is completely calm, safe and peaceful. Only good things can happen here, and it's all yours. Nobody gets to come here unless you invite them in, so it's your own special secret place. Now let's use your senses to fully explore and inhabit your safe place. Starting with a sense of sight, what do you see here? Take a few moments to explore this magical place with your eyes. Let's use your hearing to explore your safe place. What sounds come to you from near and far, both vivid sounds and quieter, more subtle ones? Now let's switch to the sense of touch. Move around your safe place, touching things all around you. What does it feel like in a tactile sense to be here? And finally, let's use your sense of smell. What can you smell in your safe place? Again, let yourself take in both stronger smells and more subtle scents and aromas. Having explored your safe place with your senses, try repeating a mantra to yourself, I am calm, I'm safe, I'm peaceful. Letting that mantra go now, when nothing bad can happen to you, only good things. No hassle, no stress, no problems, just warm, pleasant experiences. What's that like? It might be quite unfamiliar, so really let yourself feel it, explore it, imagine it as fully as you can. Then see if you can feel those feelings of calmness, safety and peacefulness in your body. If you can't feel anything, that's completely fine and not a problem at all. Just focus on thinking calm thoughts to yourself. But if you can feel them in your body, focus on those sensations, even if they're quite subtle. Enjoy them, let them soak into your body for a few seconds. Finally, know that this place itself is really happy that you're there, that this place delights in your presence. It's just so glad to have you there. What's that like? Again, it might be an unfamiliar feeling, so just let that percolate and resonate a while. Soon we're going to say goodbye to your safe place just for now, but know that this place is always here for you, just waiting whenever you need it. If things are a bit hard or stressful or you're having a rough day, you can always come here just for a few minutes, take a mini holiday, recharge your batteries and then re-engage with your day. But for now we're going to say goodbye to your safe place, the image is fading, fading and it's gone. Now take a deep breath and open your eyes and see if you can carry these feelings of calm, safety and peacefulness into the rest of your day.