One of the most important visualizations is the Safe and Sacred Space. A person can imagine a place they consider to be their refuge—a garden, the beach, the mountains, a waterfall or stream, a chapel, their bedroom or a place important to childhood or culture. Pictures or postcards can be used to help a person create images of the place they choose for their safe space to help them feel safe, secure and peaceful.
Body Scan and Relaxation
Take a comfortable position, close your eyes and breathe deeply. Let go of all concerns and be present in the moment. Feel your connection with the earth. Imagine the energy of the earth flowing up through your feet and throughout your entire body. You will now go on a journey through your body, letting go of any tension, and relaxing each part completely. Connect with your toes, feet, ankles and legs. Stretch and flex them getting in touch with any tension you may feel there. Breathe deeply and as you exhale, let go completely, releasing all the tension in your toes, feet, ankles and legs. Feel deep peace and tranquility in all parts of your being. Up into the trunk of your body, moving through your pelvis, abdomen, stomach, and chest, circulating up your back and spinal cord to your shoulders. Stretch and flex the muscles of your trunk, your abdomen, your back and shoulders. Breathe deeply and as you exhale, let go com- pletely, releasing all the tension in your abdomen and stomach (very relaxed), your chest, your back, spinal column, and shoulders (very soft and relaxed). Feel deep peace and tranquility in your body and spirit. Up into your arms, elbows, forearms, hands and fingers. Connect with your arms and hands and stretch and flex these body parts getting in touch with any tension you may feel there. Breathe deeply and as you exhale, let go completely, releasing all the tension in your arms, your elbows, your forearms (very soft and relaxed); your wrists, hands, palms, and fingers (very soft and relaxed). Feel deep peace in all parts of your being.
Journey to the Safe and Sacred Space
Imagine that you are starting on a journey to a very special place. Take some time to explore and create this place, filling it with all that will support and nourish you.
What is your refuge like? Perhaps it is a garden, full of flowers and beautiful trees, maybe your refuge is in the mountains, by a lake, or in a meadow with a clear blue sky and passing clouds.
Perhaps your Safe Space is in a chapel or house from your childhood.
The ocean or to a river. Enter the water and swim or float freely. Imagine any negative feelings or experiences leaving your body, floating away in the warm water.
Are there colors, sounds, smells, textures that you are aware of?
Remember a moment or an experience of joy or happiness in your life. Fill yourself with the energy, vitality and happiness that you felt at that moment.Take time to enjoy your special place. Feel very safe, secure, and peaceful. Fill yourself with great peace and a deep sense of security. Take time to open yourself to receive whatever you may need at this moment.You might want to look around for some image or gift that you can bring back with you to remind you of your refuge. And when you feel ready say goodbye to your safe space, knowing that you can return here whenever you desire.
Return to the Present Moment
Begin now to return to your body. Breathe deeply and feel the energy of your feet and toes. You might want to stretch and flex your feet and toes to feel the connection with your body. Breathe deeply. Stretch and flex your legs feeling the energy flowing fully throughout your body. Stretch and flex the trunk of your body, feel fully alive in your pelvis, your abdomen, your chest and shoulders. Stretch and flex your arms and hands feeling the energy flowing fully through your arms. Very gently stretch and flex your neck and facial muscles feeling very alive and relaxed in your head. Breathe deeply and when you are ready open your eyes, feel very alive and relaxed, present in the moment and in this room. Feel very peaceful and tranquil in all of your being. Take a few moments in silence to reflect on your visit to your Safe Space or to share your experience with another person.