Safe Place Visualization

The goal with safe place visualization is to decrease the fight/flight/freeze response in the body by activating the parasympathetic nervous system. 

By practicing feeling safe and calm in the body, we are allowing our bodies to heal trauma and increase emotional health and wellbeing. 

Through practicing safe place visualization we can create a powerful safe place in our mind. This safe place can be a refugee that becomes very real to our bodies. We can go to our safe place in our mind any time we want to feel more calm, grounded, and at ease. 

Audio: 

Script:

Allow yourself to be comfortable, either lying down or sitting up with your back, next and spine fully supported. Knowing that you will not be interrupted for the next little while, begin by gently closing your eyes. 

Now begin to bring your attention to the direct experience of your breath, however it is, and however it changes. Allow yourself to softly focus your awareness on the breath that is arising right now... the in breath, the out breath... the rising and the falling. 

If you can, try to follow one full cycle of the breath from the beginning of the in breath through its entirety, to the beginning of the out breath through its entirety. Allow yourself the time and the space to be in direct contact with the breath throughout the entire cycle. 

As you continue to pay attention to the breath, you may notice distractions that arise. Just allow yourself to notice those distractions, any bodily sensations and any thoughts that arise. If possible, notice how these thoughts are separate from you. See if you can let them pass by like clouds floating by in the sky, or a leaf floating by on a stream... notice how they are separate from you and you don't have to get carried away with them. 

We will begin now with a deep breath in through your nose, inhaling slowly and deeply. Exhale through pursed lips until all the air has been released. We are going to be creating a silent, healing space all around you. In order to do that, focus only on your breath and the sound of my voice. As you begin to let go, I'm going to count from eight to one. And with each descending number, find yourself becoming more and more relaxed, more and more able to stay connected to your breath, and more and more able to stay with the sound of my voice as you continue letting go. 

Eight, allow your breath to relax your body gently inhaling. Seven... bring the breath deep down, lowering all the way. Six... allow the relaxation to gently drift throughout your body as you go deeper still. Five... let go as your breath deepens and you feel those muscles softening. Four... as the relaxation gently encloses your heart and your lungs, you're aware of deep comfort, deep relaxation. Notice how gentle and quiet your breathing is becoming. Three.. notice as each breath allows you to become more and more relaxed, and going deeper, you relax. Two... more and more relaxed and letting go. And one... you now find yourself outdoors in a very, very comfortable place. 

Perhaps it is a place that is new to you. Or maybe you have been here many times in real life or in the beauty of your own mind. You see this beautifully serene place. Allow the images to come. For in this place of beauty and comfort-- your safe place-- you may invite anyone you like. Or you may prefer to keep this place private. Either is fine as long as you remain perfectly comfortable. In this place of serenity, you know only peace. Allow the images to come. 

Notice the color of the sky at your favorite time of day. And in this place, at this most perfect time of day, at the season and the temperature you like on your skin, allow your senses to become more and more awake. Drink in the surroundings you allow yourself to see; if not with your eyes, then sense them with your heart. Each time you come here, you will develop it and allow it to become more and more beautiful. 

Allow yourself to see what is here now... notice the colors around you. Let the colors and the textures come alive, as you look from side to side, up and down. See what makes this place so perfect for you. Now listen... What do you hear in this place? What do you fear that lets you know that this is your safe place? And breathing in the beauty and the serenity of this place, you may notice certain smells... the sweet smell of air or the smell of nature all around you. Breathe in the smells of your safe place. Let yourself bask in the comfort and beauty and peace. Allow yourself to walk around, to be in this place.... here is a place that you may create anything you like. 

If you feel like it, you may build special places for special feelings that need to be healed, special places to wash away fear and pain... perhaps a waterfall or a healing pool of water. You may wish to stand under the waterfall, or dip in the pool of water.... wash away whatever should be washed away. Anything that you'd like to be finished with. Each time you come to the waterfall or the healing pool of water, you can wash away more and more of the past... more and more of what no longer fits... more and more of what no longer serves you. You may plan to use these waters the next time you visit. 

For now, allow yourselves to begin walking around this... your safe place... as you do, you come upon your very favorite spot. The best of all places. As you arrive, feel free to sit down and get comfortable. Breathe in the serenity and the peace. 

As you take a final look around, you breathe in... knowing absolutely that this is your safe place. That you have been here before... that you are welcome here... and that you may return any time you'd like. 

And when you're ready, gently bring yourself back to the room by counting up from one to five. When you reach the number five, your eyes will gently open. You will be awake and alert and feeling only peace. One... two... three... take a deep breath... four and five. 

Adapted from "Comfortable Place Script", 101 Trauma- Informed INterventions, Linda A. Curran, BCPC, LPA, CACD, CCP-D, 2013