Written by Ambrose Scott Kenny, Author & Psychologist
Ambrose Scott Kenny is a psychology counsellor with a particular interest in stress-related anxiety. He is the author of the book "Manage Stress and Anxiety – in Pictures.", (250 pages of illustrations, like a graphic novel.) He also wrote and illustrated the children's picture book "Has Sammy Snail Been Squished by an Elephant?"
Safe Place Visualization Therapy is a therapeutic technique where a person imagines a peaceful and secure place in their mind. This can act as a mental sanctuary that can be accessed whenever they feel stressed or anxious. They will experience feelings of calmness and safety by using this personal "safe space" through visualization.
Visualizations can be strengthened by ensuring that all of your senses are engaged in building the picture in your mind's eye. Imagine the scents, the tastes, the calming sounds, and the touch on your fingertips as well as the sights.
Start by getting comfortable in a quiet place where you won't be disturbed, and take a few minutes to concentrate on your breathing. With your eyes closed, become aware of any tension in your body, and let that tension dissipate with each breath.
Let your mind and body relax by imagining a calm and peaceful scene. Using all of your senses, enter a world where you feel safe and completely at ease, a place in your imagination that you can return to when you feel stressed.
The following is an example. Imagine your own. Perhaps a walk along a beach as the warm summer sun sets on the horizon. Or feeling the fresh spray of a waterfall, and the scent of meadow flowers.
The magical forest visualization
Close your eyes and take a deep, deep breath. Hold your breath for a moment, and then breathe out slowly.
As you exhale, imagine yourself standing on the edge of an enchanted, magical forest.
Picture the different shades of green with the leaves shimmering in the summer heat, and then picture the dark and golden browns of old, gnarled trees, standing as they have done for a thousand years. Bravely standing solid against all weathers.
Nothing has touched them. They remain strong and steadfast, able to withstand all that nature throws at them.
Feel the air warm and calming, as it holds the scent of sweet, rich pine oils and the fresh, clean smell of the blue and yellow flowers dancing in a light breeze.
Branches intertwine overhead. Dappled sunlight filters through, bringing a dance of light and shade to the leaf-strewn forest floor.
As you breathe in and out, feel yourself become part of the scene. Let yourself blend in, merging with the trees.
Path of discovery
With eyes wide open, wind your way through a verdant corridor, the pathway deer use as they search for the succulent shoots of herbs and grasses that grow here.
Follow their track and see how this world provides everything they need to flourish.
See how it feeds and protects them, these magical creatures who at any moment may suddenly appear.
With each step, watch how the light sparkles with reds and golds, greens and silvers, as the dark shadows give way to light.
Breathe in deeply, filling your lungs with fresh, precious, life-giving air.
Close your eyes for a moment and imagine you are miles from anywhere, with only the smells and noises of nature as your companions.
Listen out for the chirp of small birds, talking to each other as they flit effortlessly through the tangle of the trees.
The harsh crack of a distant crow adds to the sense that all is well here.
All is as it should be.
Magical clearing
Step out into a warm, sky-blue clearing.
Slip off your shoes and feel the soft grass beneath your feet.
Immaculate white clouds slowly drift overhead. Swallows and swifts turn cartwheels in the air as they search for summer insects, while a trilling skylark climbs high above its chosen world.
Tiny wine coloured flowers have found a place to be. Look closely and see four little yellow dots on the petals, instructions and directions for the bees to follow, allowing them to come and collect life-giving pollen and nectar.
Wild garlic is also happy here, its pungent smell bringing to mind afternoons spent cooking and eating out in the garden, with memories of a well-loved charred pan caught in the woodsmoke of burning sweet applewood.
Breathe in deeply, and as you slowly exhale, all of your muscles relax, and all your worries drift away on a faint breeze.
Notice how the warmth of this magical world embraces you.
This is what it is like to be safe. This is what it is like to be free.
This is what it is like when you perfectly fit in with your surroundings, when you and the world are one. In this place, time seems to stand still.
This open space invites you to think of your own needs.
"Be kind to yourself," it says. Pause for a moment to absorb the beauty that surrounds you, and to feel grateful for being able to find joy and fulfilment in the here and now.
Flowing stream
Continuing along the rutted pathway, you hear the soft trickle of a nearby stream.
Watch as the crystal-clear water weaves its way through the forest.
See the delicate footprints of a roe deer by the banking and imagine her bending down in trust as she takes a drink.
A scarlet butterfly flits across the waters, landing on a grey lichen-covered twig.
The insect turns a fraction to capture the full heat of the sun on its back.
The forest grows quiet and still, giving you time to pause and feel a deep connection with the essence of the world.
Take a deep breath and enjoy.
Read more from Ambrose Scott Kenny
Ambrose Scott Kenny, Author & Psychologist
Ambrose Scott Kenny is a psychology lecturer, counsellor, author, and illustrator. He is particularly interested in stress-related anxiety and counsels in anxiety disorders, particularly panic attacks and phobias.
He also spent a couple of years writing and illustrating "Managing stress and anxiety," the book has 230 pages of illustrations and 30 pages of text, and discusses stress and anxiety, looking at how stress triggers the fight/flight response, followed by tried and tested methods you can use to beat your stress.
