9 Simple Steps: Safe Space Meditation

Dr. Jodi Peary

9 Simple Steps: Safe Space Meditation

9:38

 

We all need a place inside of ourselves where we can go to feel safe and at peace. This place is one we create within our imaginations. Having such a place is an immensely valuable resource. If you feel un-grounded, taking a few moments in your safe space can help you to deepen your roots and connection with the earth. If you are experiencing stress, going to your imagined safe space may give you the time and space you need to to sort through what you are experiencing. Sometimes when processing challenging emotions, we can feel overwhelmed. Having this resource within you can put the elements at play in perspective.

For an article about epigenetics and the science behind how techniques such as visualization, affirmations, and mindfulness practices can enable us to harness the power of our consciousness to influence our physical health. go here

The science of psychology has an epic amount of research establishing that imagination can be a great tool for us to use to eliminate fears, approach daunting future situations, help us to regulate emotionally and aid us in making better decisions. The language of imagery speaks directly to your subconscious mind to activate a sense of inner peace. 

Safe Place Visualization or Imagery

1. Find a comfortable quiet place where you will not be disturbed.
2. Close your eyes.
3. Bring awareness to your breath.
4. Focus on your breath as you inhale to a count of four and exhale to a count of six for 2 to 3 rounds of breath.
5. Notice, with curiosity and without judgement, if there is anything on your mind or in your thoughts or in your physical or emotional feelings keeping you from being fully present for the safe space exercise.
6. Inhale again to a count of four and on the exhalation let these distractions go, just for the time that we are doing the exercise. You can come back to them later but use your breath to release all of these concerns for now. Continue letting go with your exhalation and when you feel that you have emptied all concerns or other feelings and thoughts let out a loud sigh on the exhalation.
7. Separate your hands and feet and put your back into a comfortable position.
8. As your eyelids remain softly closed begin to imagine a safe place in a room or in nature where you’ve been before or plan to be in the future; or you may just create it within yourself. Create or recreate this space in your mind. See the details as you look around your safe space. Brighten up the color and notice how clear it is and how good it feels to be there. Notice are there things that are moving about? What do you hear, birdsong or the sound of a stream or perhaps a classical melody that you love. What is the temperature? Imagine yourself immersed in this space and notice how peaceful and wonderful it feels.
   You may feel the warmth of the light in the sky, and the coolness of a gentle breeze. There may be a familiar scent in the air...a few clouds drifting gently across the sky, a sky that goes on forever, and a bright light that reaches you shining down between the clouds...allowing you to feel warm and relaxed. This light stands for everything that’s good in life, such as love, peace, serenity, tranquility, and pure relaxation.
   
   
9. Think of a word that describes the space or how you feel in the space. An example may be peace, or freedom, or safe. Take 3 deep breaths inhaling the word that stands for your safe space and "I am there." You have programmed this word into your mind so that whenever you think it you can be transported back to your safe space.

I have attached an audio file to this article which takes the safe place exercise and adds a progressive body relaxation to it.