In a world that often feels loud, chaotic, and demanding, where do you go to find true peace? While we can’t always control the world around us, we all possess the ability to access a place of perfect calm, security, and quiet within our own minds.
This is the power of the “Safe Place” visualization.
Used by therapists for decades, this guided imagery technique is more than just pleasant daydreaming. It’s a structured skill you can build to soothe your nervous system, regulate difficult emotions, and create a reliable inner sanctuary you can visit anytime, anywhere. It’s your personal, portable haven, built by you, for you.
Let’s walk through the steps to build yours together.
Why a ‘Safe Place’? The Science of Soothing Your Nervous System
You might wonder if simply imagining a place can really make a difference. The answer from neuroscience is a resounding yes.
Your brain doesn’t always draw a hard line between vivid imagination and reality. When you immerse yourself in a detailed, positive, and safe sensory experience, your body begins to respond as if you are actually there. Your heart rate can slow, your breathing can deepen, and the production of stress hormones like cortisol can decrease. You are actively turning on your body’s parasympathetic nervous system—the “rest and digest” system that brings a sense of deep calm and restoration.
A Gentle Note Before We Begin For most people, this is a deeply calming exercise. However, if you have a history of trauma, and any part of this process feels distressing, please gently stop. This tool should feel good and safe. If it doesn’t, it’s okay to pause and perhaps try it later with the guidance of a professional.
Step-by-Step: Building Your Mental Sanctuary
Find a comfortable position in a quiet space where you won’t be disturbed for a few minutes. You can close your eyes if that feels right for you. Take a few slow, deep breaths to begin.
Step 1: Choose Your Place
First, allow an image of a place to come to mind where you feel completely calm and at ease.
- It can be a real place you’ve been to or a place you’ve only imagined.
- It could be a cozy room with a fireplace, a sun-drenched beach, a misty forest, or even a cloud in the sky.
- There is no right or wrong answer. Trust the first place that comes to you that feels peaceful and good.
Step 2: Engage All Five Senses
This is the most important part. We will bring this place to life by exploring it with all of our senses.
- SIGHT: Look around your safe place. What do you see? Notice the colors, the shapes, the quality of the light. See the small details—a leaf on a tree, the texture of a blanket, the way light filters through a window.
- SOUND: What do you hear? Perhaps it’s the gentle sound of waves, the rustling of leaves, the crackling of a fire, or even complete, peaceful silence.
- SMELL: What scents are in the air? The smell of salty sea air, damp earth after rain, fresh laundry, or your favorite flower.
- TOUCH: What do you feel against your skin? The warmth of the sun, a cool breeze, the softness of a chair, the feeling of grass or sand beneath your feet.
- TASTE: Is there a comforting taste here? Perhaps the taste of a warm cup of tea or a fresh, juicy piece of fruit.
Step 3: Anchor the Feeling
Now, fully immerse yourself in the feeling of deep calm and safety in this place. As you do, choose an “anchor” to connect to this feeling.
- Choose a cue word, like “Calm,” “Peace,” or “Safe.”
- Or, choose a simple physical gesture, like gently touching your thumb and forefinger together.
Repeat your cue word or make your gesture while breathing deeply in your safe place. This creates a mental shortcut, so in the future, you can use your anchor to bring back this feeling of calm more quickly.
Let Us Guide You: Our Interactive Visualizer
Especially when you’re first learning, it can be helpful to have a calm voice guide you through the process. Our interactive Safe Place Visualizer was designed to do just that, helping you build and deepen your connection to your inner sanctuary.
➡️ Open the Safe Place Visualization Tool
Your Sanctuary Is Always with You
Your safe place is a part of you. It cannot be taken away, and it costs nothing to visit. You can go there for 30 seconds while waiting in line at the store, or for 10 minutes before you fall asleep. The more you practice visiting, the more real and accessible it will become.
This is not an escape from life, but a resource for it. It is the quiet, safe harbor you can return to, to rest and recharge, before sailing back out into the world.