this grounding activity is called
creating a safe place and this can be
helpful for anyone who has experienced
trauma or is experiencing anxiety in
general
this exercise can help people who are in
a freeze mode so they're stuck in this
this state of chronic tension or
immobility or if they're feeling numbed
and frozen so start this activity with
your feet on the ground try and get
yourself into a comfortable position get
in touch with your body and it's quickly
scan your body for any areas of tension
if you feel an area that's especially
tense
you can try to relax that area if you're
unable to relax or soften those muscles
then you should check out my other video
on progressive muscle relaxation because
that's a method that we can use to train
ourselves to turn on that relaxation
response
so as you scan your body feel your head
your neck and your shoulders feel your
chest and your stomach check each of
these areas for tension feel your arms
and your hands
check your pelvis and your thighs and
your hamstring for tension scan down
your legs into your feet and then bring
that scan back up right to your heart
fill yourself breathe
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imagine that air coming in as bringing a
relaxing and a warm sensation into your
body choose whether you want to keep
your eyes open or closed in this
activity now bring your attention to my
voice think of a time and a place where
you were feeling confident safe and cold
it may be outdoors it might be at home
it might even be an imaginary place what
matters is that you bring this place to
your mind in as much detail as possible
it can be a place where you've been many
times or a place you've only visited it
could be someplace you've seen in a film
or even just imagined it could be a
place with someone else or it could be
where you're alone it could be a private
place unknown to anyone else where no
one can find you or it could be a place
surrounded by people who love you and
care about you this place suits your
needs you can constantly recreate or
adapt this place to your needs because
it's your place everything you need to
be comfortable is present here and when
you imagine this place you feel calm and
safe
you
so when you've decided on your safe
place go ahead and imagine this place
imagine that you are there what do you
see around you
describe the little details in your mind
take time to absorb what it looks like
what does it sound like what do you hear
when you're in your safe place what does
it smell like what else do you notice
while you're there
imagine the sunshine feel the weather
and the temperature notice how it feels
to stand sit or lie there notice the
sensations you feel in your body as you
touch the items in your safe place how
does your body feel when everything is
fine and everyone is safe in your safe
place you can see hear and feel and
smell everything that is needed to help
you feel safe and comfortable maybe you
take off your shoes and take a walk
through the grass you can go to this
place whenever you want to just thinking
about it will help you feel more calm
and confident remain in your safe space
for five more seconds
then prepare yourself to re-enter the
room that you are in in the present
moment open your eyes
stretch yourself do whatever you need to
to get re-centered in this present
moment now remember you can take your
safe space with you you carry it in your
mind and bringing it to the front of
your mind can help you feel safe and
confident and trigger that calming
physiological response take a minute
right now to notice what you're feeling
do you feel calmer or more centered this
is an activity that can help your brain
retrain and rewire itself to believe
that safety is a real thing we create
imaginary danger by remembering
dangerous things that have happened to
us and we can counteract that imaginary
danger by bringing to mind memories and
thoughts and visions of safety so
practice this activity frequently to
create those neural pathways in your
brain that safety exists and it's a real
thing in the present moment by bringing
to mind our safe place we create actual
safety in our present moment which is
actually safe so this activity is an
important activity to practice if our
danger thermostat has been set to high
so if we're constantly perceiving danger
even if we're safe this activity can
help counteract that by creating the
perception of safety when our reality is
genuinely safe I hope you found this
video helpful thanks for watching please
like comment and subscribe and take care
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thanks and take care
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you