Thanks for being here.
This guided visualization is one to help manage anxiety and intrusive thoughts.
So it's about focusing on sensory details and coming up with a personalized keyword which will make sense once we get into it.
So as we start,
We're going to take some time now to create a special place.
This place is just for you.
Where you can feel completely calm.
And at pace.
This will be a resource you can call upon whenever you need a moment of peace.
Especially when your mind starts to race or you feel overwhelmed.
This place can be real.
But it can be imagined.
Somewhere you've been?
Or somewhere you dream of going.
The most important thing is that it feels entirely yours.
And brings you a sense of tranquility and calm.
Take a moment now and think of a place where you feel you would feel completely calm and relaxed.
It could be a quiet spot in nature.
A cozy room.
Or even somewhere entirely from your imagination.
There's no right or wrong answer.
Just whatever feels right for you.
And when you have this place in mind,
Just take a couple of calming breaths.
And just notice that you've got this place in mind.
Now let's really bring it to life.
I'll ask you some questions and you just notice what comes to mind when I do.
What do you see in this place?
Notice the colors.
The shapes.
The light.
And what do you hear?
Are there any sounds?
That contribute to a sense of calm.
What do you smell in this place?
Is there a particular scent that makes you feel at ease?
How does your body feel in this place?
Notice any sensations of comfort.
Or relaxation.
And what about the temperature?
Is it warm?
Cool.
Or just right for you.
As you are experiencing this place.
What emotions or feelings come up for you?
What words would you use to describe how you feel here?
And where do you notice these feelings in your body?
Just observe them without judgment.
Now let's choose a word or a short phrase that captures the essence of this calm and safe feeling.
In this special place.
This will be your cue word.
A signal to your mind.
And body to return to this state.
What word or phrase comes to mind for you now?
Now I'm going to gently ask you to bring your attention to your keyword.
And your calm place.
And as we do that.
.
.
I'm going to invite you for us to do what's called a butterfly hug.
So it is helps our brain to notice this calm feeling in this place.
So just focusing on the word and your place.
And allow yourself to fully experience the calm.
And as we do this,
I invite you to cross your hands across your chest.
So your right hand will be sitting on your left collarbone.
And your left hand will be on your right collarbone.
And as you gently rest your hands,
Your fingertips on your collarbones.
I invite you to tap.
Your right hand.
And then your left hand just on the upper part of your chest or collarbone region.
And continue to do this light tapping,
Your right hand And then your left hand.
And your right hand.
And then your left hand.
And as you continue to do that tapping what's called a bilateral stimulation.
I want you to bring up again the image of your place.
The name of what you've called your place.
And the feeling.
Of being calm and at peace in this place.
And this activity is one that you can do over and over again.
The purpose of it is to bring about that sense of calm and relaxation.
But importantly,
Once we practice it,
It's a particularly useful activity to do when we start to feel anxious or dysregulated that we can quietly and fairly quickly our cue word to mind.
The image of this place and to notice that feeling of calm.
So I'm going to invite you.
To use this Q word and this activity of connecting with your safe,
Calm place at least once a day.
Or whenever you feel that you might need it.
So thank you for joining me today.
I hope you enjoyed this practice.
