EMDR: Safe Or Peaceful Place Meditation

In EMDR therapy, the Safe or Peaceful Place Meditation is a foundational practice. Whether you are working with a therapist or plan to try EMDR in the future, this meditation will increase your access to positive memory networks and help you to enter a state of calm. The guided spoken portion of this meditation is 13 minutes long and if you would like to extend the meditation, the remainder of the track is bilateral music. Use headphones to get full benefits from the bilateral music.

Transcript

Welcome to this guided EMDR safe or peaceful place meditation.

This recording uses bilateral music which helps evoke a relaxation effect including decreased physiological arousal.

So for best results please be sure to use a pair of headphones.

To begin I invite you to get comfortable.

Whether you're lying down or sitting up and remembering that you are safe and you are in control.

See if you can allow your breathing to gradually slow down.

And now allow yourself to picture in your mind's eye a safe or peaceful place.

Then say bye.

This place can be anything.

It might be a favorite place outdoors.

A place you read about in a book or saw in a movie.

In this place of safety,

No one can come in without your invitation.

And in this place,

You are at peace.

So,

Wherever you are,

Picture this place where you can feel safe and protected.

And if you're still working on these feelings,

That's okay.

Each time you practice this,

You can develop this place so that it becomes stronger and more potent.

Now,

Imagine the details of your surroundings.

What season is it?

Notice the ground underneath you.

What is it?

Are there any smells here?

Like fragrant flowers,

The smell of the ocean.

Is there a gentle breeze?

And how does it feel on your skin?

Build a picture with all of your senses,

Knowing that as you deepen your senses into this place,

It becomes more and more real.

It feels more and more real.

You you Now notice any sensations that are coming up in your body checking in with your chest your stomach your shoulders and face you you Now I invite you to identify a single word that would go with this place such as forest or Or a word that describes the feeling of this place such as peaceful And so now Bringing up the image Noticing the pleasant feelings and say the word in your mind whether that's peaceful Forest or something else Linking the image of this place the pleasant feelings And this word will strengthen the connections to this place If you are ready to leave this place Allow yourself to come back into the room and leave your safe place for now you Knowing that you can return to this place At any time you like As easy as saying your special word And if you're not ready to leave Stay I will leave the music playing for a couple more minutes So that you can soak up all of the goodness that you've created here Thank you for your time today you you you you you you you you you

Reviews

That was wonderful. I've been meditating for a few years now but this has left me feeling better afterwards than I have in a long time. Thank you 💜

Lovely , so relaxing thank you. Only thing I would change is maybe a tinkle of a bell at the end as the music just stopped suddenly. Will still add to my favourites

I found this a very helpful practice . I did not use head phones. I still found it allowed me to further develop the connection with my safe space . Thank you 🙏

A very calming meditation. I have way too many scared spaces. A mixed blessing.
I know I will return with just one place for the duration. 😀 I truly liked the safety of this meditation.

This was the most effective safe space meditation I’ve ever experienced. Thank you!

It was such a beautiful meditation! Thank you much! 🙏

So grateful for the music at the end 🙏🏻 I could have stayed there forever. Thank you

So special

Beautiful and compassionate practice. Thank you and Blessings 🕊💕

Relaxing Hank you!

Truly found a peaceful space to retreat to when things feel hectic. Thank you ✨

Exactly what I needed. So relaxing and calming 😌 😴 🙏

This made me incredibly emotional in a wonderfully healing way. The music also really enhanced the experience.
Thank you❤️

This was beautiful. Thank you. I was even able to visualise with your voice and that beautiful music. Is there a track with just the music? I felt so at peace with it.

What. Beautiful and powerful meditation, this was so calming and so peaceful. It felt like a gift. Thank you ma 🌸

I loved this so much! What a wonderful, peaceful meditation ! I’ll definitely use this often. Thank you so much, Laura 🙏🏻💚

Lovely. Perfect timing and guidance to find our own sanctuary. Thank you 🩷🙏

The sound changed when there was speaking. Other than this is was brilliant. 🙏

Took a bit to find a place, but when I did, so glad to have it now.

Thank you for this guided meditation. A beautiful way to reach a place of peace.