The Visualization of My Safe Space

My Safe Space is an ideal visualization exercise to promote calm and relaxation, and reduce anxiety and worry.

Gather your group to sit in a circle on a comfortable space on the floor. Announce that you will soon lead them through a brief exercise to help them calm their minds and bodies.

Facilitate the visualisation step by step, making adjustments according to the needs of your group:

• Once you are seated comfortably, take these next few seconds to relax. When you are ready and comfortable, take a deep breath in.
• Feel the air travel into your lungs. Hold your breath here for a few seconds, taking in a bit more air if you can.
• Slowly, exhale through the mouth. Feel your breath traveling out of your lungs and being released.
• Allow your shoulders to sink and feel your body relax.
• When you are ready, I invite you to close your eyes.
• Think of a place that makes you feel entirely at peace. A place that allows your mind to release all worries and fears. Use your imagination and visualise the details of this place.
• Who are you with? Where are you? Is it a space in nature, such as a forest or a beach? Is it a familiar place or somewhere you have never been before?
• What are you doing in this place? How do you feel?
• Get comfortable with this space. Explore each corner. Know that this is your inner oasis that your mind can always escape to when you need a break from the worries and anxiety.
• You can decorate it any way you’d like. How will you decorate it?
• No matter where you are, you can always come back to this place.
• When you are ready, come back to this present moment. Take a few deep breaths, inhale, exhale. Open your eyes.

At the end of the activity, encourage your group to share their feelings and insights if they feel comfortable.

Moment of Reflection

• How do you feel now that we have finished the activity?
• Did your mind wander during the activity? Were you able to bring it back?
• Was there any part of this activity that you found challenging?
• What did you like about this activity? Was it helpful?
• Do you see yourself implementing this meditation into your daily life?

The topics of this publication: health, relaxation, wellbeing, self, reduce anxiety, mindfulness