A Safe Place For Stress Relief

In this guided imagery meditation, I assist you in creating a safe place. One where you do not have to think about daily stressors, and you can take it wherever you may go. Keep it in your pocket for later when you need it.

Transcript

Today we're going to do a 10 to 15 minute guided imagery meditation. I'm Dr. Jacqueline Hambrick. I'm a candidate psychologist working towards licensure at the moment so I can become a licensed psychologist and I hope you enjoy this practice today. So let's begin by getting comfortable. You might sit back in your chair or lie down letting your hands rest easily and if it feels safe to do so allow your eyes to close or simply just soften your gaze. Take a slow breath in through your nose and a gentle breath out through your mouth. Again breathing in and breathing out. There's nowhere you need to be right now. Nothing that you need to solve or figure out. For these next few minutes this is simply time to rest. Allow your shoulders to drop away from your ears. Let your jaw unclench. Let your hands soften and just notice your breath. Not changing it, Just noticing it. The air moving in and moving out. If you notice your mind wandering that's completely normal. Just gently guide it back to the sound of my voice. Now imagine with me that you're arriving at a place where you feel safe and at ease. This can be a real place that you've been before or somewhere completely imagined. It might be indoors or outdoors, In nature or somewhere cozy and protected. There's no right or wrong place, Only what feels comfortable to you. Now take this moment to let this place begin to form. Notice where you are. Look around slowly in your mind. Take notice in what you see there. Maybe it's colors, Shapes, Light, Shadows. Take your time letting the details become clearer. Now notice what you hear. Perhaps soft sounds, Wind, Birds, Water, Or maybe quiet stillness. Allow the sounds to feel calming, Steady, And predictable. Notice the temperature of the air on your skin. Is it warm, Cool, Or just right? Feel the surface beneath you. Maybe soft grass, Sand, A chair, A blanket, Or just the ground supporting you fully. And really sense that support. You don't have to hold yourself up here. This place holds you. Take another slow breath in and out. As you breathe, Imagine your body settling into a little bit heavier, A little bit more relaxed with each exhale that you take. If it feels okay, Begin to gently explore this place. Maybe you take a few steps or simply just look around. Notice textures, What you might touch with your hands. Perhaps something smooth or warm or solid. Notice any pleasant scents in the air. Maybe fresh air, Trees, Clean fabric, The ocean, Something that's familiar and comforting. Allow all of your senses to take in this environment. And as you do this, You might notice a feeling growing inside you, A sense of calm or steadiness or safety. Whatever shows up is perfectly fine. Now, Imagine that somewhere in this place is a spot that feels especially peaceful. Maybe it's a chair, A rock, A patch of sunlight, A sheltered nook. Find that spot and allow yourself to settle there. As you rest, Imagine this place has a quality of restoration, Like it gently recharges you. With each breath in, You get calm. And with each breath out, You release any tension in your body. Breathing in calm, Breathing out stress. If there's any tightness or heaviness in your body, Imagine the ground or chair beneath you quietly drawing that tension away, Like gravity is doing the work for you. You don't have to force anything, Just letting go a little bit at a time. Now, While you're here in this safe place, Imagine you have access to an inner strength or resource. This might feel like confidence, Resilience, Wisdom, Compassion, Or steadiness. There's some quality inside you that has helped you make it through difficult times before. See if you can notice what that quality is. You don't have to name it, Just sense it. Where do you feel it in your body? Maybe it's in your chest, Your stomach, Your hands. Imagine that feeling growing just a little bit brighter or warmer, Like a small light gently glowing. With each breath, It expands, Filling your chest, Your shoulders, Your arms, Your legs. And take this quiet reminder, I have what I need to handle this moment. Let those words settle in if they fit. I have what I need to handle this moment. Rest here for a few breaths. You are safe, You're supported, You're capable. If your mind drifts, Just return to the image of this place and that steady feeling inside you. Now, Imagine that this calm, Steady feeling is something that you can carry with you, Like placing it in your pocket or your heart or wrapping it around you like a light blanket. It comes with you when you leave, And it's always available. Whenever you need it, You can return to this place simply by pausing and breathing and remembering. Now take one more slow breath in and a long breath out. As you feel ready, You can start by wiggling your hands or your feet, Doing some light stretches, And just coming back to this present moment. Begin to notice the room around you again, The surface beneath you, Small sounds nearby. Take your time here. And carry that sense of steadiness with you as you continue throughout your day. That's the end of today's guided imagery meditation. I hope that was helpful. If so, Feel free to leave a comment of what you liked or even didn't like. I'm open to feedback. Any suggestions, But I hope you have a good rest of your day.