Traumatic Experiences Community Daily Check-In Monday January 22nd 2018

Good morning everyone. I've realized over the weeks that not everyone has strategies for calming down from strong emotions in the heat of the moment. I wanted to give you guys one of my copings strategies. It's called "Safe place visualization". Some people right visualization off right away because the first time they try it they relly don't get anything out of it. I highly recommend giving it a go more than once, because honestly practise really does help with visualization. What I did my first time was get very comfortable, for me that meant lying down on my bed. You have two options here, you can let a youtube video play and follow along with the instructions, or you can read a script ahead of time and create your safe place, then spend some time relaxing inside of it after the hard thinking is over. Here's a sample script to help you make a safe place. My personal safe place is the library I grew up near. I spent so much time in there to get away from ... home life. It was the only place I felt safe. I can't find the script I used to really create it again fully in my mind, but hopefully this sample script could help some of you :) If you don't want to participate, that's fine. How are you doing today? Thanks for checking in!

To begin this guided meditation find a comfortable position and close your eyes. Once you settle in notice your body. How does it feel? Let your body begin to relax by releasing the areas of tension by breathing. Take slow deep breaths and as you exhale let the tension go. Where is your body feeling tense? Focus your attention on this area as you take another breath in. Feel this area relaxing as you breathe out. Allow your breathing to gradually slow down.

Breathe in and out

As you do this, allow yourself to picture in your minds eye, a safe place. What is the first place that comes to mind? What type of place does your mind choose as a safe place? Maybe you are in a beautiful garden, or in the mountains, or in an open field or the beach. Picture a place that feels calm, safe, and serene. A place you feel safe and protected. Imagine the details of your surroundings. Notice the foliage and beautiful colors and hues. What season is it? Notice the ground. Is it earthy soil, rock, or sand? Are you barefooted? What does it feel like beneath your feet? What smells do you notice? Is it sweet, pungent, or refreshing? Are there birds overhead? Listen to their singing. What other sounds do you hear? Let these sounds lull you peacefully. Notice if there is any water. Is there a pond or a waterfall or waves? Can you hear the sound of the water? Let the water flow over your skin. Notice how it feels on your skin. Can you taste it? Notice if there is a breeze or wind. What does it feel like on your face? Is it warm or cool? Allow yourself to take in all the senses feeling calm, serene, and peaceful.

Breathe in and out

Now allow yourself to lie down in the safe place and feel the ground beneath your body. Notice the gentle earth below warming you. Imagine the earth cradling you allowing you to relax even more and feel safe during this meditation. Feel your body resting on the ground allowing any tension to be released into the ground letting it seep away. Can you hear the water lapping in the pond, tricking by, or splashing as it makes waves? Imagine the water washing over you and taking away any tension left in your body.

Breathe in and out

Now look above you and notice the color of the sky. Notice the sun. Feel the warm rays of the sun on you skin. What else do you see? Are there clouds? Are there any trees around? What kind of leaves do they have? Notice their beautiful colors.

Breathe in and out

Now look around, notice a bench, or rock or tree stump in this place, and go sit on it. Feel the sun warming you and further relaxing you. Breathe in the warmth and vibrancy of the sun allowing it to fill you with a sense of calm and peace from the top of your head to the tips of your toes. Notice as you become part of your safe place that you feel more rested, more relaxed, more at peace.

Breathe in and out

After you have thoroughly visualized this place and you are ready to leave, allow yourself to come back into the room and leave your safe place for now, knowing that you can return to your safe place anytime you like. Open your eyes but stay in a relaxed position taking a moment to reawaken completely. Continue to breathe smoothly and rhythmically. Take a few moments to experience and enjoy your relaxing guided meditation. Your safe place is available to you whenever you need to go there.

https://www.youtube.com/watch?v=SlpKSwctdKM Here is a youtube link, I think this one is similar to the script I just posted.

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