Written and clinically reviewed by Dr Jaime JonssonConsultant Clinical Psychologist, HCPC PYL25262
Safe/Calm State Visualisation is a powerful technique for creating a mental refuge, especially useful during distressing times.
Steps to Create Your Calm State
- Relaxation: Find a quiet place to sit or lie down comfortably. Close your eyes and take deep breaths, allowing your body to relax with each exhale.
- Imagery: Imagine a place where you feel completely safe and calm. This could be a real or fictional location. Visualise the details: the colors, shapes, and objects around you.
- Sensory Engagement: Immerse yourself in the sounds, smells, and textures of your safe space. Perhaps you hear waves crashing, smell salty air, or feel soft grass underfoot.
- Emotional Connection: Focus on the feelings of peace and safety. Notice how your body responds to being in this imagined environment.
- Anchoring: Choose a word or phrase to represent this safe place. Repeat it silently or aloud, connecting it to the positive sensations of your visualization.
Benefits This visualisation offers a mental escape from overwhelming emotions, providing a sense of stability and calm. With regular practice, it becomes a reliable tool for emotional regulation.
