Calm Place Visualization
The calm (safe) place exercise from EMDR resourcing, as a guided script. Describe a place in a few words, then let the script walk you through it one line at a time.
Before you start
A calm place is somewhere you can picture when you want to settle down. It can be real, like your room or a park you love. It can also be made up on the spot.
Some people don’t have a place that has ever felt fully safe. That’s okay. Any spot that feels a little calmer will work.
1. Build your place
Every box is optional. Your words go into the script.
Real or made up. A beach, your bedroom, a cabin in the snow.
Colors, light, a few things you'd notice first.
Or the quiet, if it's silent.
Warm or cool, soft or solid.
One word to say to yourself later, to come back here.
Saved on this device only.
2. Settle in
The script shows one line at a time. Pick how it moves.
About 3 minutes.
If anything upsetting comes up, look up and around the room, and stop. That’s completely fine.
A practice and psychoeducation exercise, not a substitute for professional clinical care. If you are in crisis, contact 988 Suicide & Crisis Lifeline or call 911.