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Lucy talks about safe place imagery.
If you are struggling to feel calm and safe in the world, you might find that practicing safe place imagery might offer some relief or respite from feelings such as anxiety, dread and fear which can feel overwhelming.
Research shows that imagery can be very powerful in triggering emotions, and that our brain is not very good at distinguishing an image from reality, so it will often process and respond to an image, as if it is something occurring for real. Although we may associate these responses with experiences such as flashbacks, we can also use this powerful effect on our brains to help us to feel more calm and safe and, with practice, to even build new neuropathways to make these positive feelings more easily accessible.
Here is an example of a safe place imagery exercise you can practice, which I hope might help you to feel a little calmer and safer and which you can revisit and alter as often as you like:
Safe Place Imagery
Start by imagining a safe place. This might be somewhere you have visited, such as a beautiful beach, forest or mountain meadow. It could also be somewhere that feels safe and comfortable for you, such as a cosy room in your house, or a place in nature where you walk your dog. Sometime, you might not be able to think of anywhere that feels safe – in that case, create an imaginary place that feels as safe as possible.
Ideally, you should be alone in your safe place, with no potentially triggering people visiting; although feel free to take pets or calm, supportive people with you. And it should be warm, as warmth is soothing and comforting for your brain. Close your eyes and ‘be there’ as vividly as possible. Explore your safe place, using all of your senses – what can you see, hear, feel, smell, taste and touch? If it’s a beach you could visualise the beautiful turquoise sea, golden sands and blue skies, hear the gulls and breeze rustling palm fronds, feel the sand between your toes… The more sensory information the better, as this convinces your brain that you are actually on that beach, or in the beautiful meadow.
Keep reminding yourself that this is your safe place, using words like ‘calm’ and ‘peaceful’. Mindfully focus on the somatic sensations of calmness, peacefulness and safety in your body. Also, remember that this place itself takes pleasure in you being there, that you are loved and safe there.
End the imagery by reminding yourself that this place is always here for you, just waiting for you to visit. If you’re feeling stressed or anxious, you can just close your eyes and visit for a minute or two (like having a mini-holiday) before re-engaging with the world. Then let the image fade away until it’s gone, take a deep breath and open your eyes.
Adapted from Dan Roberts Heal Your Trauma
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