Creating Your Safe Place
A Visualisation Exercise for Calm and Comfort
There’s beauty in having somewhere you can escape to—a place that feels like a warm hug on a stormy day. This safe place exercise, inspired by EMDR practices, is like creating your own sanctuary in your mind. It’s an anchor you can return to when life feels overwhelming or when you simply need a moment of peace.
Here’s how to start building your safe haven.
Step One: Find Your Stillness
Begin by finding a quiet corner where you can relax without interruptions. Sit comfortably, rest your hands in your lap, and if it feels okay, close your eyes. Take a deep breath in, letting your shoulders rise, then exhale slowly and let them drop. Repeat a few times until you feel your body begin to soften.
Step Two: Imagine Your Safe Place
Let your imagination wander. Think of a place where you feel completely at ease—safe, calm, and at peace. It might be somewhere you’ve been before, like a favourite beach or a cosy nook, or it might be somewhere entirely new—a place your mind creates just for you.
What do you see? Are there rolling hills, a glowing fire, or soft candlelight? Maybe the colours are vibrant or muted—it’s all yours to design.
What do you hear? Waves lapping the shore? The hum of the wind in the trees? Or perhaps there’s complete silence.
What do you smell? Fresh-cut grass? The salty air of the sea? Maybe it’s the scent of your favourite candle or even freshly baked cookies.
What do you feel? Imagine the texture of the ground beneath you—soft sand, springy moss, or warm wooden floorboards. Feel the gentle warmth of the sun or the crisp coolness of a breeze against your skin.
Step Three: Invite Comfort In
Imagine a comforting presence—a soft object, an animal, or something else that embodies calm. Maybe it’s a glowing lantern, a loyal dog, or a fluffy blanket. Picture it in your safe place, and notice how its presence soothes you.
Step Four: Stay A While
Linger here. Absorb the peace and safety of this space. Let it fill your body with a sense of grounding and ease.
If your mind starts to wander (it’s natural!), gently bring it back by focusing on a detail of your safe place—the sound of water, the way the light dances, or the feel of something under your hands.
Step Five: Carry It With You
When you’re ready, take a deep breath and say goodbye to your safe place for now, knowing it’s always there for you. Open your eyes slowly and take a moment to notice the present moment around you.
Whenever life feels like too much, you can return to this space. A few breaths, a quick check-in, and it will be there waiting.
Tips for Your Safe Place Practice
Revisit Often: Like any habit, the more you practice, the easier it becomes. Spending even a minute in your safe place daily can help it feel more vivid and accessible.
Use Anchors: If you struggle with visualisation, look for guided imagery or calming soundscapes to enhance the experience.
Feelings Matter More Than Details: If picturing a place feels tricky, focus on evoking the feeling of safety and calm within yourself. It’s about the emotion, not the picture-perfect details.
Gentle Reminder: If this exercise feels uncomfortable or overwhelming at any point, it’s okay to pause. Open your eyes, notice your surroundings, and bring yourself back to the here and now. You are in control.
Your safe place is like an inner lighthouse, guiding you back to peace whenever the waves get too high. It’s not about escaping—it’s about finding something steady to hold onto. Go gently with yourself as you explore this space, and trust that with time, it will grow into a comforting companion.
You’ve got this. 💛
Disclaimer: This blog is for educational purposes only and is not a substitute for therapy or personalised mental health support. Please consult a qualified therapist for care tailored to your needs.