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Finding a Safe Place

An Imagery Script by Jill Place, MA, RD

This is a great way to start your guided imagery. Most of us have few places where we feel safe. Exploring a place where you can feel totally safe can get you in touch with the part of you that is able to feel calm and peaceful. Feeling totally safe can also often open the door to deeper feelings and experiences.

If you're new to guided imagery, you might want to review the Suggestions for Getting Lighter with Guided Imagery. Then you might want to use the Getting Relaxed script first and do the following script second before proceeding on to any of the other scripts in this section. If you'd like another version of safe-place imagery and more guided imagery information, check out Finding a Place Within for Serenity and Renewal in this section.

And so . . . continuing to relax on the surface on which you're sitting or lying . . . noticing your body and any impulses . . . any feelings or sensations you may be experiencing . . . and notice any places in your body where you may still be holding any tensions . . . and release those tensions . . . and notice your body and how it is safely supported by the surface upon which you're sitting or lying.

And continuing to breath comfortably . . . when you're ready . . . travel to a place where you feel safe and totally protected . . . a place real or imagined . . . a place from now or long ago . . . a place where you've been or always wanted to go . . .

You may see vivid pictures of this place in your head and experience deep sensations and impulses . . . or just get a sense of the place . . . Anything that you experience is valid and real for you.

And now notice what you see in this place . . . if you're out in nature notice the plants and the trees . . . the water and the sky . . . the yellow of the sun or the glowing moon . . . the green of the grass . . . anything in this safe place . . . If your safe place is inside, notice the furniture . . . the floor . . . the windows . . . take in all the sights in your safe space . . .

And now notice what you can feel in this safe place . . . noticing what your body is touching in this safe space . . . the fabric of the clothes you're wearing . . . anything else that you notice you are touching in this place . . . inside perhaps you notice the texture of the floor . . . the smoothness or roughness of the furniture . . . notice any sensations that you feel right now whether you're inside or outside . . .

And notice the aromas in your safe space . . . if you are outdoors, perhaps the the scents of flowers or plants . . . indoors you may notice familiar smells you've always experienced in this place . . . perhaps the smell of a favorite food stewing in the kitchen of your childhood . . . notice what you smell in your safe place right now . . .

And now take a few moments to notice what you hear in this safe space . . . outside there may be the sound of the wind . . . the twitter of birds . . . and indoors perhaps you hear . . . the refrigerator or air conditioner humming quietly . . . notice what you hear right now. . . .

And now notice if there is something to taste in your safe space . . . take a few moments to notice whatever you may taste in your safe space right now . . .

And now take several moments to experience your safe place in any way that feels right to you . . seeing, feeling, smelling, hearing, tasting and sensing what is there . . . and know that you can change, move around or leave out anything in this space . . . feel free to change the picture in your mind so that the place you are now noticing is the calmest, most peaceful, safest place you have ever experienced.

Now take some time to notice something in your safe place that you have never noticed before. Hidden among all the special sights, sounds, smells, and tastes of your safe place is something even more special . . . a gift that will help you feel more safe than you ever have before. It may be a keepsake, some music, a childhood smell, the newly-discovered texture of a piece of furniture, a blade of grass. Experience the sensation of that gift and find a way to take it with you wherever you go. You may make it smaller, store the music in the palm of your hand . . . find a way to take this gift with you to remind yourself how safe and special this place makes you feel.

So take your special place with you and know that whenever you want, you can close your eyes, take a few deep breaths, and return to your safe place. You can feel safe and warm and protected once again . . . whenever you want.

Finishing Up

(Read this part if you are ending your guided imagery session with this script. If you are going to continue on with another script, omit this section.)

Now take a few deep breaths and then . . . breathing normally . . . become aware of the surface upon which you're sitting or lying . . . move your fingers and toes . . . and slowly open your eyes. You are now back in the room and will keep the gift of your safe place with you always.

© Copyright 2002 Jill Place, MA, RD