Note: This is a sample visualization exercise. You should modify the script as you see fit, as you want to be as comfortable as possible during this exercise. In this example, our safe space will be a secluded forest. Think of a place that makes you feel safe. It can either be a place you’ve visited before, a place you’ve seen but never been to, or a place that exists only in your imagination. Find a quiet place where you won’t be disturbed. Get into a seated position, with your back against your chair, your feet firmly planted on the floor, and your hands resting in your lap. You are safe in this space, and you will be safe during this exercise. Close your eyes, and start taking deeper and deeper breaths. Inhale for 1…2…3. Exhale for 1…2…3. Feel yourself letting go of all your tensions. Inhale for 1…2…3…4. Exhale for 1…2…3…4. All of the stresses of your day are slowing falling away. Inhale for 1…2…3…4…5. Exhale for 1…2…3…4…5. You begin to relax as you create a quiet space around you. Inhale for 1…2…3…4…5…6. Exhale for 1…2…3…4…5…6. Continue breathing deeply as you start to visualize your safe space. You are outside in a beautiful forest. Look around you, and visualize your surroundings. The sky is a beautiful cloudless blue—or maybe it has the soft multi-colored hues of sunrise or sunset. Notice the colors of the trees or the grass. Maybe there’s a creek running through your forest, and you can hear the gentle splashing of water as it tumbles over well-worn rocks. Birds are chirping in the distance, telling you that your forest is safe. You continue to breathe deeply. Perhaps the sharp scent of pine stimulates your senses, or maybe you get the sweeter tones of meadow grass and wildflowers. Breathe in the gentle aromas that surround you in your safe space. You begin to wander, noticing the features of your landscape. Build every detail in your mind. Copses of trees, groups of boulders, maybe even a cottage in the distance or a simple hammock where you can rest. Grow your safe space until it encompasses you and all of your fears and anxieties. Walk around your safe space until you have explored as much of it as you want to. Continue walking until you find your perfect place—the place that makes you feel most at peace. Visualize yourself sitting here, in this place, and begin to breathe. Inhale for 1…2…3. Exhale for 1…2…3. Surround yourself with feelings of peace and safety. Inhale for 1…2…3…4. Exhale for 1…2…3…4. Know that you can come to this place whenever you’re feeling overwhelmed and anxious. Inhale for 1…2…3…4…5. Exhale for 1…2…3…4…5. Your safe space will be there for you whenever you need it. You just need to know its there and take a moment to visit. Inhale for 1…2…3…4…5…6. Exhale for 1…2…3…4…5…6. When you’re ready to leave your safe space, slowly open your eyes and come back into the room. Hold onto those feelings of peace and safety, and know that you can revisit them whenever you need to.