Safe Path Forward - Visualisation (with Music)

A guided visualisation to gently rehearse doing something that feels challenging — with safety, softness, and support.

This visualisation invites listeners to imagine themselves safely engaging in an activity they’ve been worried about—whether it’s walking to the corner shop, attending a gentle class, or simply opening a window. Through sensory cues, affirmations, and compassionate pacing, the track helps reframe the experience from fear to possibility. It’s not about pushing—it’s about practicing safety, step by step.

Transcript

Hi there and welcome to this visualisation of an activity.

So whatever activity it is that you've got coming up,

Maybe it's something that you're worried about,

Might be walking to the corner shop,

Attending a class or simply opening a window.

We're going to take ourselves through this activity,

Through the power of visualisation,

Bringing in some sensory cues of safety and helping us to reframe this experience,

Gently rehearse it and practising that safety ahead of time.

So get yourself comfortable,

Maybe sitting,

Lying yourself down,

Whatever feels right to you just now.

Maybe taking a moment to position some props,

Some cushions,

Some blankets,

Aligning your spine,

Grounding your feet and closing your eyes if that's something that feels good to you,

Relaxing the feet,

The jaw,

Relaxing the shoulders,

Softening the body and starting to bring our attention to the breath,

So starting to take some conscious breaths,

Not trying to change or fix but just noticing,

So taking this first few breaths and maybe you feel the body softening,

Taking a little longer if you need to and then starting to gently draw that breath a little lower,

Breathing a more grounding breath,

Breathing deep into the belly while starting to go deeper as is comfortable,

Softly and gently taking your time,

There's no rush,

So starting to feel yourself grounded and anchored by your breath,

Maybe feeling your feet on the floor,

Your sit bones on the chair or if you're lying down,

Your back,

Your neck,

Your head supported or feeling yourself supported and held,

Maybe holding something in your hand,

Whether it's something soft beneath your palm or maybe something firm in your hand,

Affirming to ourselves I am safe in this moment,

I am allowed to imagine,

So taking another few breaths,

Breathing in the safety,

This feeling of being held and supported and connected to the earth,

So choosing one activity,

Maybe that you're worried about,

Something that's coming up,

Maybe something that feels a little challenging,

So choose that activity and what we're doing here is we are rehearsing,

So you are safe,

You are anchored,

You're supported,

We're visualising this activity,

You're not doing it now,

You're rehearsing,

Practising,

We're laying some groundwork and as we affirm to ourselves,

Maybe placing your hand onto your heart if that's comfortable,

I can explore this gently,

I can explore this with kindness,

So taking your activity,

We're going to break it down step by step,

Small steps,

Small pieces,

One thing at a time,

So take a moment,

Think what your first step is and then visualise yourself doing it,

So as you take this first step,

This small thing,

How does it feel in your body as you do that?

Giving ourselves these cues of safety as we do,

Again holding something,

Feeling the ground beneath your feet,

Coming back to your breath and as you do this thing,

What do you feel in your body?

What do you hear around you?

What can you see?

What does it look like?

Are there smells or tastes?

What emotions do you feel in your body as you do this?

Feeling the light,

Noticing those familiar sounds around you,

Feeling a supportive presence,

Maybe that's your breath,

Maybe it's sounds around you,

Maybe it's that sense of touch,

Maybe it's something you have in your hand and knowing that as we do this,

As we move from our first step,

We move through to our next step and our next,

Affirming to ourselves again,

I am supported,

I am guided,

I move at my own pace,

I am unhurried,

There is no rush,

I am allowed to pause,

And taking your time as you visualize your way through this activity,

Step by step,

Coming back to your breath,

Coming back to any other anchors,

Touch,

Sound,

Sense of taste or smell,

Your sight,

Visualizing this activity,

Walking your way through it,

Breaking it down step by step,

Noticing those feelings in your body,

Notice the feelings of safety that you're giving yourself,

Noticing how your body feels as you do this activity,

You're in control here,

This is your imagination,

Feeling into any feelings,

Any emotions that come up,

And again affirming to ourselves,

This moment is mine,

I choose how I meet it,

And again maybe placing that hand on your heart,

I am capable,

I am comfortable,

I am safe,

And visualize yourself completing this activity,

So how do you feel as you come to the end of this?

What sensations show up?

What do you sense?

What do you hear,

See?

What do you taste or smell?

What emotions or feelings show up as you know that you've completed it?

And again affirming,

I am capable,

I am safe,

I am comfortable,

And sitting with this feeling of completion just for a moment,

And then gently returning to the breath,

The breath is our anchor,

And feeling gratitude for showing up,

Thanking yourself for being here,

And knowing that when you come to do this activity,

You've already done it,

You've rehearsed it,

You've laid that groundwork,

You've done it already,

And affirming again to ourselves,

I carry the safety with me,

I can return to it anytime,

And when you come to your activity,

Knowing that you've got this,

You have your breath,

And these cues of safety,

And this knowledge that you've already done it,

To help you to bring that confidence and that trust,

So taking one more breath,

Thank you so much for breathing with me today,

You've got this.

Reviews

This is so helpful for me, as I prepare for a medical appointment I have had a lot of anxiety about. I can see myself coming back to it again and again for different activities. Thank you for the calm and reassuring guidance, the compassion, the gentle pacing and the cues of safety.

This was such a helpful meditation today, and I'll mark it and return to it in future. I appreciate your gentle voice, peaceful pacing, and your careful movement through ideas and imagery. I've been highly distracted lately, and I did get distracted a few times during the session (me, not the session), but your instruction brought me back every time, and I was able to center myself again. Your emphasis on keeping participants' aware of both mind and body (something to hold onto, imagery of taking a step) contributes greatly to a listener's success, I think. Thank you.