Safe Space Imagery
Imagery is a powerful tool in helping us restore our nervous system and regain control in situations that can feel overwhelming. It can be so helpful that even on days where you feel you cannot do much or even leave the house, bringing your mind to a place of safety can have a positive effect on your system.
One the techniques I teach my clients involves creating a place in your mind that reminds you of a time that you felt safe and connected. When our nervous system goes into different survival states, we are activating either “protection through action” (fight or flight) or “protection through disappearing” (freeze). In order to guide our systems back to a place of
connection and engagement, we need to establish and reinforce a signal of safety. This communication builds a song and dance with our system that allows us to move more fluidly with support in times of need.
It is important to remember that when our nervous system is activated into these two different levels of protection, that it is doing exactly what it is designed to do: stay alive. However, our nervous system does not know the difference between a real and a perceived threat. It just knows that something in the environment (a scent, sound, person, etc.) reminds the system of a bad experience (a trigger). If the threat is perceived (and not real) then that is the moment to intervene with regulation. If the threat is real, do not regulate and find safety.
So how does the safe space imagery exercise work? I recommend practicing this first at home when you are relaxed and continue to rely on this exercise (by practicing often) so that in the moment of need, it comes a bit more naturally to you. To begin, find a place that is comfortable and quiet. This can be your bedroom, a couch or outside in nature. Allow yourself to relax by taking a few big bell breaths. By this I mean, inhale through the nose, expanding your diaphragm all the way from your belly up to your chest, and twice as long on the exhale (through the mouth). It doesn’t matter what the count is for the inhales/exhales, the main focus being on a longer exhale. Make sure you are releasing tension in the shoulders and jaw. Perhaps taking a moment to notice if you are storing more tension in other parts of your body and slowly begin to release it. It can also be helpful to allow yourself to feel supported by the chair or couch you are sitting on; noticing how your back feels, your legs and your feet.
Then begin to think about a place that feels safe. This can be a holiday spot that you have been to, it can also be a place from your childhood or an old home. It can be your garden or favorite spot in the house to sit. It can also be a place that you make up. With so many possibilities, you are able to really make this exercise your own. For the sake of building a consistent practice with this exercise, I would recommend using the same spot for a while so that you are able to really rely on this memory. With time, you can of course use other locations.
You can keep your eyes open, lower your gaze or close your eyes and begin to bring this location to your mind. Start to describe it in your head in as much detail as possible. Try and imagine that you are describing it to someone else who will then paint or draw this image. Some questions to ask yourself: what does the landscape look like; what are the colors you
associated with this location; are there smells that you can connect with this location; are there any textures that stand out in your mind?
Once you feel like you have described this location to the best that you can, sit still and allow yourself to be fully present there. Begin to deepen your breath again and give yourself at least 30 seconds to just be. Once you have allowed yourself some time, come back to the present and notice if there have been any shifts in your nervous system and your mind; some people feel lighter, more connected, more focused.
If you feel like this exercise brought a positive shift to your system, use it more often. It is important to practice regulatory exercises when we are overwhelmed but it is equally important to practice them when we feel safe and connected. So, there is not a bad time to use this exercise. Remember, the more we communicate signals of safety, the stronger they become and the more agency we can gain.
If you would like to explore more ways to regulate your system and build agency over your nervous system, feel free to reach out, https://amandamaurocounseling.com/ . There is a beautiful sense of empowerment that comes from being an active participant in how you move through this world.
Happy regulating, I hope you enjoy this exercise!
Photo by Jan-Willem van Braak on Unsplash