This safe space visualisation uses guided imagery and sensory awareness to cultivate a sense of inner calm and safety.
It helps shift the nervous system from an activated state of survival into a regulated state of safety where rest and healing can take place.
It's ideal for anyone who is breathing,
Recovering from a traumatic event or experiencing chronic stress,
Anxiety or panic attacks.
I invite you to practice this meditation laying down,
Either on your bed or on a yoga mat.
Your legs can be extended with your hips soft or you can keep your knees bent with the soles of your feet on the floor.
Feel free to place a pillow under your lower back or under your head to find more comfort here.
You may also like to drape a blanket over your body.
When you're ready,
Close your eyes and bring your awareness to your breath.
Notice here how your chest rises on your inhale.
And falls on your exhale.
Now with each breath allow each part of your body to soften a little bit more.
Allowing your head,
Your back,
Your hips and your limbs to melt into the earth beneath you with each exhale.
Now i invite you to visualize yourself in a calm safe place real or imagined It could be a beautiful beach at sunset,
A quiet forest,
Or a favourite place from your memory.
Visualize yourself in this calm space.
What are you doing there?
Are you standing?
Are you sitting?
Are you laying down?
Are you alone there or is there a loved one with you?
Perhaps there's an animal around or a pet by your side.
Or maybe you can sense the presence of a spirit,
A guardian angel.
Or divine energy.
Gaze around and notice what you see.
Notice the colors and the textures of the environment around you.
The green leaves,
The blue sky,
The yellow sun.
Now pause and listen.
What can you hear?
Is it the birds singing?
The waves crashing against the shore.
Or the rustling of the leaves as you walk.
Take a deep breath in and notice what you can smell.
Fresh air after a rainstorm or salty sea breeze.
Then notice what you can feel against your physical body.
Perhaps it's the sand beneath your feet.
The warmth of the sun.
Or a cool breeze against your skin.
Now move your awareness internally.
Notice here sensation of safety.
Calm,
Love and comfort you feel here in this space.
A space where you're able to rest in the knowing that in this moment,
You are okay.
In this moment,
You are safe.
In this moment,
You are held.
Let your senses continue to explore this calm place as you allow your imagination to go in whatever direction it takes you.
Perhaps you wander calmly here with a loved one peacefully alongside you.
Or maybe you lay down and allow yourself to rest for a few minutes.
There is no right or wrong way to be here.
Know that you can return to this peaceful place whenever you want.
And you can find the sense of safety and comfort within yourself whenever you need to be held.
And whenever you come to this safe space,
Know that you're not escaping.
You're tending to your heart.
You're returning to the infinite source of love and healing within you.
When and only when you feel ready.
Bring your awareness back to your breath.
Notice how your chest rises on the inhale.
And falls on the exhale.
Then start to deepen your breath a little.
Invite some gentle movement back into your body.
Wiggling your toes,
Your fingers.
Gently rock your head side to side.
Bend your knees and hug them into your chest.
Gently rolling over onto one side,
Rest here for a moment.
When you are ready,
Open your eyes and make your way up to a seated position.
Knowing that as you move through the rest of your day,
You are safe.
You are supported and you are loved.
