Improve the Moment Safe Place Visualisation

This worksheet teaches you how to use visualisation - imagining a safe, peaceful place in detail - to settle your nervous system and reconnect with a sense of control and comfort.

Use Your Imagination to Regulate Emotion

The brain often responds to imagined experiences in the same way it does to real ones. By vividly imagining a calming, safe environment, you can lower distress and improve your ability to manage painful emotions.

This Place Makes Me Feel...

What emotional state does your safe place help you access?

Getting Started

Find a quiet space where you won’t be interrupted. Sit comfortably. Turn off all devices. Tell anyone nearby that you need private time. If helpful, record the instructions below in a soft, slow voice and play it back as you follow along.

Ground Yourself with Breathing

Close your eyes. Breathe slowly and deeply. Inhale through your nose. Let your belly expand. Hold for five counts… 1, 2, 3, 4, 5. Exhale through your mouth and let your body soften. Repeat this three times, then continue with slow breathing throughout the visualisation.

Visualise Using All Five Senses

Imagine entering your safe place. Explore it using each of your senses. You don’t need to get it “perfect”-just notice what’s soothing and let your mind rest there.

What Do You See?

Describe what your safe place looks like. Is it indoors or outdoors? Light or dark? Are there people or animals with you?

What Do You Hear?

List any calming sounds you notice-music, ocean waves, wind, birds, or silence.

What Can You Smell?

Is there a scent in this place? Maybe the sea air, flowers, incense, or something else comforting?

What Can You Feel?

Notice any physical sensations. What are you standing or sitting on? Can you feel the breeze, warmth, softness, or textures?

What Can You Taste?

Are you eating or drinking something in this visualisation? If so, describe it.

Stay in the Scene

Take a few more moments to fully experience the calm and safety of your imagined space. Notice how your body feels. Let the peaceful sensations stay with you.

Return to the Room

Bring your attention back to your breath. Inhale and exhale slowly. When you’re ready, open your eyes and reorient to the present moment. You can return to your safe place whenever needed.