Find Your 'Calm Place' in 8 Steps

Find a Quiet Space: Ensure you are in a comfortable and quiet environment where you won’t be disturbed.

Settle In: Sit or lie down in a relaxed position. Close your eyes if you feel comfortable doing so.

Step-by-Step Guide:

Begin with Breathing:

• Take a few deep breaths in through your nose, hold for a moment, and then slowly exhale through your mouth. Repeat this a few times to help you relax. Start the Visualisation:

• Imagine yourself in a place where you feel completely calm and relaxed. This place can be real or imagined. It could be a beach, a forest, a cozy room, or anywhere that brings you a sense of joy and calm.

Engage Your Senses:

• Sight: Visualise the details of this calm place. What do you see? Are there trees, water, mountains, or specific objects? Notice the colors, shapes, and light.

• Sound: Listen to the sounds around you in this place. Do you hear birds, waves, wind, or music?

• Smell: Pay attention to any scents. Can you smell flowers, fresh air, the ocean, or anything else?

• Touch: Feel the textures around you. Are you sitting on soft grass, warm sand, or a comfortable chair? Notice the temperature and any sensations on your skin.

• Taste: imagine any tastes that are part of this place, like the salty air of the sea or the taste of your favorite drink.

Deepen the Experience:

• Spend a few minutes fully immersed in this calm place. Notice how your body feels more relaxed and your mind becomes calmer.

Emotional Connection:

• Focus on the feelings of calm and relaxation, and comfort this place brings you. Allow these positive emotions to fill you up, enhancing your sense of security.

Create an Anchor:

• Choose a simple gesture or phrase that will remind you of this safe place. For example, you might gently press your thumb and forefinger together or repeat a calming word or phrase.

Returning to the Present:

• When you’re ready, slowly begin to bring your awareness back to the present moment. Wiggle your fingers and toes, and gently stretch your body.

• Open your eyes and take a few more deep breaths, bringing the sense of calm back with you.

Reflection:

• Take a moment to reflect on the exercise. Notice how you feel and remind yourself that you can return to this calm place whenever you want.