Safety Bubble Imagery

The Safety Bubble Imagery is a simple, powerful practice you can use to help yourself feel calmer and safer in your body and the world. Dan guides you through a step-by-step process to help you imagine your own protective bubble, which you can use whenever you need to feel safe. This can be especially helpful when dealing with difficult people or situations – this protective bubble will help you feel stronger and more able to cope.

Transcript

Welcome to the Safety Bubble Imagery exercise.

This is all about helping you feel safe and protected,

Both in your body and in the world.

You can use this technique to help you feel calmer and safer any time things are tough for you.

Whether difficult boss,

Partner or family member,

Say,

Or if you have to make an important presentation or anticipate a conversation being challenging,

I want you to practice it until it feels easy,

Like a muscle memory,

So it's available whenever you need it.

First think about something that would feel completely safe for you.

This could be a strong bubble,

A shield,

A force field,

A perspex wall or an unbreakable glass case.

Close your eyes.

Imagine that you can magically create a bubble that totally surrounds and protects you,

Made of the material you chose.

This material is see-through but strong,

So nothing can touch or hurt you inside.

Know that inside your bubble you are completely calm,

Safe and protected.

Really focus on those feelings of being calm and safe.

Nothing can harm you inside your bubble.

If you have difficult people in your life,

When your bubble is on,

Their words just bounce off.

They can't touch or hurt you in any way.

How does that feel?

If you do feel a bit safer,

Calmer or more protected,

Even if those feelings are very subtle,

Where do you feel them in your body?

Mindfully focus on those sensations and enjoy them for a few seconds.

Really let them soak into your body.

Now I want you to practice switching your bubble on your body.

Take a moment to practice mantra meditation.

Some of you have beenologists and have found something that can help Didi change their way of doing Happies back into baby Switching your bubble on and off.

Using a physical cue like clicking your fingers,

Moving your hand in a particular motion,

Or pressing your hand on your thigh,

Saying,

Bubble on,

Bubble off.

Bubble on,

Bubble off.

Practice this a few times,

Switching your bubble on and off,

Until you feel confident about using it when you need it.

Now let the image fade away.

It's fading,

Fading,

And now it's gone.

Then take a deep breath and slowly open your eyes.

Reviews

My bubble is the I Dream of Genie bottle. Loved this practice.

This was so helpful. Even to have just one minute of feeling invincible like no one could mess with me or bother me was huge. To be in a space where I didn’t have to flinch felt so good.

It's very nice to start the day with you and to feel this safety ball around me.

Helpful imagery I can use throughout my day introduced in a short moment.

I like this but I need to learn it differently. I’m doing therapy and I’m a burned out MH professional, retired early due to a broken body and after ten years of on off therapy with some truly appalling experiences with a couple of them I know my body has kept the score of the appalling traumas in my mind. It just took many losses including my job and purpose before I could even see my strict childhood was abusive, neglectful and not safe. I’m a Black Sheep, Identified Patient amongst 5 siblings, Four of Five, born with Original Sin and the wrong gender for my poor mum. Didn’t do my self esteem and sense of identity and self worth knowing I was the wrong gender.
Thank you for a taste of what you offer. I’m going to ponder it on my slow ADHD way and come back to you. ✊🏼

Excellent! I will be using this technique at work today😁

Great technique! I hope I can remember to do this when I need extra protection 🫧

Very helpful. Thank you. Are there any longer versions?

Thank you. Imaging the bubble
(A.k.A my force field ), was so empowering. I'm grateful to have this new tool to take on with me.
🙏🏻🕯