In today's world, given the global disasters, personal traumas, and fast-paced chaos, it is hard to find moments to ourselves to keep calm and relaxed. Incorporating simple exercises that focus on mindfulness can help you take a break from the stresses of daily life, manage your emotions, and find calmness when things get tough. There is one such mindfulness art therapy exercise, known as "Creating a Safe Space," that can help you feel more peaceful and emotionally strong. It's a useful tool to build your inner resilience.
What is "Creating a Safe Space"?
"Creating a Safe Space" is a technique that combines mindfulness, art, and guided imagery to help people feel relaxed and secure. By drawing or painting a comforting mental space, individuals can use their imagination to create a peaceful and safe space for themselves. It is a way to take a break from stress and anxiety and find some inner peace.
How to Practice "Creating a Safe Space"
I invite you to find a quiet and comfortable space where you can relax without distractions. Sit or lie down in a comfortable position, allowing your body to settle into a state of ease.
Try to gently close your eyes to turn your focus inward and shut out external distractions. Then, take a few deep breaths, allowing each inhale to fill you with a sense of calm and each exhale to release tension from your body.
With your eyes closed, begin to visualize your safe space. This could be a real location that holds special significance to you, such as a serene beach, a peaceful forest glade, or a cozy cabin in the mountains. Alternatively, you can create an imaginary sanctuary tailored to your preferences and needs. This is a place where you can be yourself and not judged. It is a place where you are not being harassed or criticized. It is where no harm is being done, you are your most authentic self, and feel comfortable.
As you imagine yourself in your safe space, engage your senses to make the experience more vivid and immersive. Notice the sights, sounds, smells, and textures surrounding you. Feel the warmth of the sun on your skin, listen to the gentle rustle of leaves, and breathe in the fresh scent of nature.
Allow yourself to fully immerse in the feelings of safety and comfort that emanate from your safe space. Focus on the sensations of relaxation and peace that wash over you, soothing away any tension or anxiety.
Next, I invite you to open your eyes and grab a tool you would like to use to draw the safe space you pictured in your mind on a piece of paper or whatever surface you choose.
As you are drawing your safe space, imagine yourself in your safe space and engage your senses to make the experience more vivid and immersive. Notice the sights, sounds, smells, and textures surrounding you. Imagine walking through a field where the grass is soft and tickles your feet. You can hear a stream nearby making a calming sound. Take a deep breath and smell the flowers around you.
As you create your safe space, continue to fully immerse yourself in the feelings of safety and comfort that emanate from it. Focus on your feeling of peace and the sensations of feeling relaxed, still, calm, warm, light, and awake wash through you, as it soothes away any tension or anxiety.
Through the process, try to remain present in your safe space for as long as you wish, savoring the tranquility and serenity it offers. Whenever distracting thoughts or worries arise, gently acknowledge them without judgment and guide your focus back to the present moment.
Whenever you feel overwhelmed or in need of emotional refuge, return to the safe space you created and start to imagine you are currently there. Grab the visual image you created to help you remember your safe space and to keep you grounded. Remember that this sanctuary is always accessible to you, providing a haven of peace and rejuvenation whenever you seek it.
Benefits of "Creating a Safe Space"
Sometimes life can be stressful, and we may need a break from it all. Practicing mindfulness exercises can help release inner and outer tensions in multiple ways. Creating a peaceful and safe mental space can help you reduce stress and feel relaxed. Practicing this regularly can help you better manage your emotions and deal with tough situations more effectively. Taking the time to create and nurture this safe space is a way of taking care of yourself and acknowledging that you need rest, renewal, and emotional support. By cultivating this safe space, you can empower yourself to feel safe and secure whenever you need it, which will help you face life's challenges with confidence and inner strength.
Taking a few minutes each day to practice mindfulness exercises can help you stay grounded and present. By using your imagination and focusing on your senses, you can create a safe and comfortable space, where you can go to relax and feel better. Whether you are feeling stressed or just need a break, this is your safe space to help you feel better and relax. It is a space where you can be you!
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