Initial Set Up
The Safe Calm Place exercise in EMDR is dsigned to help individuals manage distress and anxiety. Here are some steps to help you in initial installation of this place, which you can return to over and over again.
- Preparation: Begin by finding a quiet and comfortable space where you can sit or lie down without distractions.
- Deep Breathing: Take a few deep breaths to center yourself and relax your body.
- Visualize: Close your eyes and imagine a place where you feel completely safe, calm, and at ease. This could be a real place you’ve been to before or an imaginary one. Some examples are a beach, forest, a cozy room, or anywhere else that brings you comfort.
- Engage Your Senses: As you visualize your safe place, try to engage all your senses. Notice the sights, sounds, smells, textures, and even tastes associated with this place. The more vividly you can imagine it, the more effective the exercise will be.
- Emotional Connection: Allow yourself to connect with the positive emotions you experience in this safe place. Feel the sense of peace, security, and relaxation come over you.
- Anchor: Choose an anchor to help you access this feeling of safey and calm whenever you need it. This could be a word, phrase, image, or gesture that you associate with your safe place.
- Practice: Spend a few minutes each day practicing the Safe Calm Place exercise to strengthen your connection to your safe space and your ability to access feelings of safety and calm.
- Integration: Once you feel comfortable with the exercise, you can incorporate it into your daily routine or use it as a coping strategy during times of stress or distress.