A 3 Minute Therapy Script

The self-therapy tool to reach your safe place….

Safe Place is a useful and effective therapeutic tool I often use with my therapy clients when they are feeling anxious, stressed or overwhelmed.

It is aimed at producing a relaxed, calm feeling to reduce stress and anxiety.

The most useful way to use this script is to record it on your phone or device, or have someone else (ideally with a nice, relaxing voice) read it to you.

Top Tip: Although it is a tool you can use anywhere, it is best to do it sitting or lying down (so that you don’t fall over if you close your eyes). You can also stop at any time — you are in control.

For the next few minutes, give yourself permission to be free from your responsibilities and enjoy this relaxing experience. Put aside any thoughts of your tasks or things on your to-do list that may be waiting for you.

It’s normal for your mind to wander (we can’t switch it off). Without judgement, try and gently bring your awareness back to the here and now, letting this guide you to a place of relaxation and inner stillness.

If you do not feel comfortable closing your eyes, try and gaze downwards instead, towards your lap or your feet. The idea is to reduce the number of distractions.

Let’s begin by focusing on your breath. Take a long, slow, deep breath in, hold for a few seconds, and then release that breath.

Feel yourself relaxing.

Again, take a long, slow, deep breath in…and then let that breath go.

Keep going.

Notice how calming it is to breathe this way. Notice the feelings of relaxation that are beginning to spread throughout your whole body. Release any tension you might be holding.

Allow the gentle movement of your belly, rising and falling as you breathe.

As you listen or read, just allow images to form in your mind naturally, in your own time. If mental pictures don’t come easily to you, you can focus on your other senses.

I invite you to think of a place where you feel safe.

It can be a real place, or something you can imagine today.

It might be a warm beach, or a beautiful grassy field, or a magical forest.

Take a few moments to imagine your safe place and go there gently in your mind.

When you feel you are as present as you can be, imagine stillness in your safe place.

You can feel the warmth of the sun on your face.

You can feel the ground beneath your feet. Perhaps it’s warm, soft sand, or the sensation of solid ground.

You can hear the sounds of nature around you, feel a breeze on your skin.

You are comfortable and relaxed in this place. There is no rush, you have all the time in the world. You feel safe here.

Take a moment to reflect in this space, about how you feel in your body and mind.

Have a look around your safe place, what do you notice today?

Imagine that you can walk around and explore what you have created. Focus your attention on what you can hear, see, taste, smell and touch.

Relax here for a while, take as long as you need.

Know that this place is always available to you.

When you are ready, return your awareness to the present moment, by gazing up or gently blinking your eyes open.

Start noticing your present surroundings, becoming more alert as you become fully present in the here-and-now.

When you’re fully present, you can go about the rest of your day feeling relaxed and refreshed.

If you’d like to learn more about self-therapy tools, or how to access professional therapy feel free to drop me an email on hello@drcassieroberts.com, or visit my website www.drcassieroberts.com