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Creating an imaginary haven that you can lose yourself in is a good mental exercise and also calms you down. This stimulates your imagination and takes you to a world all your own.

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EditSteps

  1. Create a Safe Place Step 1.jpg
    1
    Start creating your safe place as follows:
    • Set aside a half an hour or so.
    • Sit at a desk or in a comfortable chair.
    • Turn off all distractions.

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  2. 2
    Take a calming breath.
    • Breathe in through your mouth.
      Create a Safe Place Step 2Bullet1.jpg
    • Hold for a count of five.
      Create a Safe Place Step 2Bullet2.jpg
    • Breathe out of your nose.
      Create a Safe Place Step 2Bullet3.jpg
    • Smile gently.
      Create a Safe Place Step 2Bullet4.jpg
    • Relax and say "Ah"
      Create a Safe Place Step 2Bullet5.jpg
  3. 3
    Review your good memory file for places that you experienced as calming and safe. Pick the best of these and see it in your mind's eye in as much detail as possible.
    • Change any unpleasant features.
      Create a Safe Place Step 3Bullet1.jpg
    • Add sounds including some soothing music.
      Create a Safe Place Step 3Bullet2.jpg
    • Add a pleasant smell. If you think of the ocean, seek to smell the salt air.
      Create a Safe Place Step 3Bullet3.jpg
    • Add movement — swinging in a hammock, rocking in a chair.
      Create a Safe Place Step 3Bullet4.jpg
    • Add mementos that remind you of good times including pictures of people who calm you.
      Create a Safe Place Step 3Bullet5.jpg
    • Add anything else that comforts and calms.
      Create a Safe Place Step 3Bullet6.jpg
  4. Create a Safe Place Step 4.jpg
    4
    Make the safe place as imaginative as wished; your safe place is yours alone and nobody else can, or should, direct it. Draw a picture or describe your safe place in words or on paper, to help you visualize it more clearly, or to retain the memory for use another time. Here are some examples of safe places people have created using this exercise:
    • Lying on a large soft cloud floating gently in an otherwise clear sky. His dog is with him, sleeping peacefully, at his side. It is sunset and the sky is an ever-changing palate of gold and purple and pink. The only sound is the soft tinkling of some wind chimes. The air smells of fresh cut grass.
    • On the front porch of a cabin set among pines looking out over a quiet lake. The smell is of pine. The sounds are of birds chirping. She sits on a rocking chair and behind her sits a guardian angel who tells her she is safe and strong.

  5. Create a Safe Place Step 5.jpg
    5
    Take another calming breath. Follow the steps outlined above.
  6. Create a Safe Place Step 6.jpg
    6
    Picture your safe place in detail.
    • If it feels calm and soothing, enjoy.
      Create a Safe Place Step 6Bullet1.jpg
    • If it is isn't calming, change it until it is.
      Create a Safe Place Step 6Bullet2.jpg
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EditTips

  • You can create more than one safe place. Drawing a picture of your safe place helps strengthen its power. If you are not good at drawing, you can describe your safe place in words or even in poetry or prose.
  • If you don't usually make up fictional places and have trouble imagining something that specific, try visualizing a place from a story that would feel safe and calm, like Hogwarts instead of an imaginary cabana if you've never been on a cruise. Even more if you've seen movies and it struck you as safe and comforting.
  • It doesn't have to be traditionally safe and calming if what actually works for you is imagining a complete paracosm—the imaginary world of a fantasy or science fiction novel. Hanging in a space suit doing Extra-Vehicular Activity was my safe and calming place for a while, just as an example. So was being in a medieval castle surrounded by wizardly defenses and lots of guards treating me like royalty. It can be as grandiose or mythic as you like as long as you feel relaxed and safe when you visualize yourself there.
  • If your imagination can't create a strong, safe place, you may want to add some physical attributes. You might find a CD or audio that simulates the sounds you want, or you can add potpourris to enhance the smells you like. You can also add a sense of touch, taste, and sight to your world.

EditWarnings

  • Use your safe place to find sleep. When you first start to use a safe place, build its power slowly. Too many people try to visit their safe place too soon when they're feeling stressed and it simply adds more frustration. The best practice is to use your safe place to help you sleep at night and even then only after you start to relax.

EditThings You'll Need

  • Comfortable place to sit
  • Writing or drawing tools (optional)
  • Patience
  • Practice
  • Some imagination

EditRelated wikiHows

How to
Circular Breathe

How to
Be in Your Happy Place

How to
Be Calm in a Stressful Situation

How to
Meditate in One Minute

How to
Meditate to Get to Sleep

EditSources and Citations

  • Original source of article, www.emotionalfitnesstraining.com. Shared with permission.

Article Info

Featured Article

Categories: Featured Articles | Emotional Health

Recent edits by: Uncle ld, Maluniu, Chris

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