Use this to calm your nervous system when you’re overwhelmed or disconnected.
Begin by settling into your space.
Let your body get as comfortable as it can. Take a few slow, deep breaths. In through your nose… and out through your mouth. Feel the weight of your body in the chair, or the floor beneath you.
Now, gently close your eyes—if that feels safe—or soften your gaze.
Let yourself imagine a place where you feel safe, calm, and protected.
It might be a real place you’ve been, or one you create in your mind. It could be a forest, a bedroom, a warm sunny beach, a quiet library, or a favorite chair.
- What do you see here? Notice the colors, textures, and light.
- What do you hear? Silence, soft music, birds, water?
- What do you feel? The surface beneath you, warmth, air, or a breeze?
Breathe into this space.
Let your body settle, even just a little. You are safe here. You can come back any time.
When you’re ready, gently wiggle your fingers or toes.
Take one last breath in your safe place—and return slowly.