SAFE PLACE FULL IMMERSION! Guided Meditation – Dialectical Behavior Therapy



Stuck in quarantine? Try this mini vacation! This meditation guides you through sight, sound, smell, touch, & taste so you can fully immerse in your safe place & feel as if you’re really there.

This guided meditation relaxes me more than doing a silent meditation for the same amount of time.

I hope my voice sounds okay in this. I spent a good amount of time adjusting the timing etc. I may sound cheesy sometimes, but my recording helps me, and I hope it can help you too!

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The following is an excerpt from The Dialectical Behavior Therapy Skills Workbook, Second Edition. It was written by Matthew McKay, PhD; Jeffrey C. Wood, PsyD; and Jeffrey Brantley, MD.:

“Safe-place Visualization is a powerful stress-reduction technique. Using it, you can soothe yourself by imagining a peaceful, safe place where you can relax. The truth is, your brain and body often can’t tell the difference between what’s really happening to you and what you’re just imagining. So if you can successfully create a peaceful, relaxing scene in your thoughts, your body will often respond to those soothing ideas.

“Make sure you conduct this exercise in a quiet room where you’ll be free from distractions. Turn off your phone, television, computer, and radio. Tell people in your home, if there are any, that you can’t be disturbed for the next twenty minutes. Allow yourself the time and the freedom to relax. You deserve it. Read the following directions before you begin. If you feel comfortable remembering them, close your eyes and begin the visualization exercise. Or, if you would prefer, listen to this guided meditation, or record the instructions yourself by reading them aloud using a slow, soothing voice. Then close your eyes and listen to the guided visualization you created.

“Before you begin the exercise, think of a real or imaginary place that makes you feel safe and relaxed. It can be a real place that you’ve visited in the past, such as a beach, a park, a field, a church/temple/synagogue, your room, and so on. Or it can be a place that you’ve completely made up, such as a white cloud floating in the sky, a medieval castle, or the surface of the moon. It can be anywhere. If you have trouble thinking of a place, think of a color that makes you feel relaxed, such as pink or baby blue. Just do your best. In the exercise, you’ll be guided through exploring this place in more detail. But before you begin, make sure you already have a place in mind, and remember–thinking of it should make you feel safe and relaxed.

“Complete the following sentences about your safe place before beginning the visualization:
My safe place is _________________
My safe place makes me feel _____________________________________________”

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