This week on Acorn,
I'm sharing a dialectical behavior therapy grounding technique.
This technique is known as a safe place visualization.
We will begin with a brief discussion on the science behind visualization practices.
If you're not interested in the discussion,
Skip ahead to three minutes,
20 seconds,
Where the meditation begins.
This practice is helpful for developing the DBT skill known as distress tolerance.
If you're not familiar with DBT,
This practice is still useful for carrying you to a place of complete calm.
Distress tolerance skills were created to help people withstand overwhelming emotions.
They are meant to be an alternative to the maladaptive ways some have learned to cope.
These often involve immediate relief but come at a cost.
The most common type of coping skills are overeating,
Shopping,
Addiction,
Violence,
Or self-injury.
If you find you struggle with any of these,
Take it easy on yourself.
We all just use the best coping skill available to us at that time.
So whether you're in the midst of emotional crisis or you're just looking for a relaxing getaway,
You're in the right place.
It will be of great benefit to practice this technique during times when you're not distressed.
This will make it easier to bring yourself back into a relaxed state the next time emotions begin to overwhelm you.
This practice is about further learning to tame our mind.
If we can tame our mind,
It is perhaps our greatest ally.
The simple act of imagining a soothing place will create the same physiological changes as if you were actually there.
The power of this practice has been known for thousands of years,
But it's not until recently that we've been able to observe the effects on the body and mind.
A 2020 study found that visualization practices used with cancer patients improve their quality of life.
Many athletes use these practices to improve their performance.
Envisioning themselves succeeding helps to prime the neural connections they will need to achieve their athletic goals.
But my favorite example of the power of visualization comes from some Tibetan monasteries.
Monks at these monasteries practice a meditation technique called tumo.
This involves being able to regulate their body temperature,
Something modern science didn't think was possible.
They achieve this using a combination of breathing techniques and visualizing fire.
The technique has such power that these monks have been able to dry wet sheets placed around their near naked bodies and near freezing temperatures.
Some monks have been known to increase the temperature in their fingers and toes by 17 degrees.
You may be able to recall a time when you were imagining a difficult discussion you were going to have with someone.
You might have noticed as you played out the scenario in your mind,
Feeling yourself becoming more anxious in anticipation.
This is another example of how imagining something can create changes in our physical and emotional state.
But today,
We're going to use the power of the mind to our benefit.
We're about to begin.
Find a comfortable place to sit or lie down.
It is preferable to close your eyes if you feel comfortable doing so.
Begin by taking a few deep breaths.
Breathe in through the nose and then back out through the nose.
Breathe in and breathe back out.
Take two more breaths on your own.
Take a moment to appreciate yourself for taking this time for you.
Taking the time to engage in this practice shows you care about yourself.
It is an expression of self-love.
Take just a moment to contemplate this.
Now recall a place where you have always felt safe.
A place where all the troubles of the world fade away.
A place that brings on a state of effortless calm and ease.
Begin picturing this place where you have been most content and free from all desire.
Start by looking around,
Focusing on what you can see.
What qualities of light do you notice?
Is there bright sunlight surrounding you?
Or is the light diminished and relaxing?
As you look around,
What colors do you notice?
What stands out to you about this cherished place?
Imagine who was with you.
Have you found yourself in solitude?
Or are your dearest loved ones here with you?
Whether alone or with others,
Imagine what you would be doing.
Do you find serenity doing nothing at all,
Only attending to the present moment?
Or are you finding joy in one of your favorite activities,
Either alone or with those closest to you?
Move on now to all the sounds you hear or take a moment to appreciate the quiet.
What sounds do you find most relaxing?
Allow yourself to be taken in by these soothing sounds or immerse yourself in the quiet serenity.
Shift now to how it feels physically to be here.
Do you find yourself indoors or outdoors?
What is the weather like?
Do you notice warm sunshine on your skin,
Warming your body and mind?
Or is there a cool,
Invigorating breeze renewing you with each breath?
Now,
Choose something to gently touch.
Feel all the textures of this object.
Is it smooth or rippled?
Is it soft or hard?
Is this object flexible or rigid?
Take just a moment to absorb all the physical sensations of where you are.
Focus on the abundance and the beauty to be where you are.
Feel yourself filled with gratitude.
Take one minute for yourself.
Focus on the abundance and the beauty to be where you are.
Focus on the abundance and the beauty to be where you are.
You may return to this place anytime you have a few moments for yourself.
Remember how safe and supported you feel here.
If your cherished place is not totally imagined,
Consider planning a trip to this place soon.
Now return your focus to your breathing.
Begin in through the nose and back out through the nose.
Take a moment to wiggle your fingers and toes.
Take two more breaths.
Now open your eyes and return to the room.
I hope you have a wonderful day.
