Safe Space Meditation
The following is the transcript from the “Safe Space” Guided by Ricki Hoover, LMSW.
Before we begin, I want you to think of someplace where you feel completely safe, a place free of negative emotions. It can be real or imagined. It just needs to be someplace you can clearly visualize. When you have a place in mind, we can begin.
Find a comfortable position and close your eyes. If you feel more comfortable, you can focus your gaze on a fixed point. Try to relax your body. Notice if there are any areas where you are holding tension. Take slow deep breaths, inhaling through your nose and exhaling through your mouth. As you exhale, feel the tension released from your body. With each breath, feel yourself becoming more relaxed.
As you continue to breathe, imagine a safe place in your mind. This can be anywhere, either real or imaginary. Maybe it’s someplace you’ve been often. Maybe it’s a place you’ve always wanted to go, or perhaps it’s someplace you know from a fairy tale.
Keep breathing….in…and out
Where would you go to find safety and serenity? Is your safe place outside? Maybe you find yourself surrounded by tall mountains or near a beautiful ocean shore. Perhaps your safe place is inside, a special corner of your childhood home. Focus on a single location and try to use all your senses to immerse yourself in this safe place. (5-second pause)
Imagine the details of your surroundings. Notice the ground. Feel the firmness holding you steady.
What is the temperature of the air around you? Can you feel it moving on your skin? Do you notice what season or time of day it is? Look around you. What images do you see? What colors surround you? (5-second pause)
Are there any smells? Can you hear any noises around you? Do you hear other people or animals or perhaps water? Can you taste it in the air? (5-second pause)
Continue to breathe deeply. Allow yourself to experience all the sensations of your safe place. Feel your mind and body becoming more rested with each exhale. (5-second pause)
When you feel ready, you may open your eyes while taking the feelings of relaxation with you. Know that you may return to this safe place any time you wish, and thank yourself for this time of peace.