Micro-Odyssey · 15 min

Your Safe Place

Build a calm place in your mind you can return to any time. This 15-minute journey guides you one gentle line at a time, with babbling brook playing softly in the background. Read it below, or press start to follow along with a timer and an optional spoken voice.

The full script

1. Find a position where your body feels supported.
2. Take a few slow breaths, letting each one be a little longer.
3. In a moment, you will imagine a place where you feel completely safe.
4. It can be real or imagined: a beach, a room, a garden, anywhere.
5. Let the first place that feels calm come to you.
6. Look around. What colours do you see?
7. Notice the light. Is it bright, soft, golden?
8. What can you hear in your safe place?
9. Perhaps water, birdsong, or a comfortable silence.
10. Notice the temperature on your skin.
11. Is there a scent in the air?
12. Find a spot to sit or lie down here.
13. Feel how completely relaxed your body becomes.
14. Nothing can disturb you in this place.
15. You might invite someone kind to join you, or enjoy being alone.
16. Notice how your breathing has slowed.
17. Give your safe place a name or a single word.
18. Whenever you say that word, you can return here.
19. Stay a little longer. Soak in the peace.
20. This place is always yours.
21. Slowly begin to return, bringing the calm with you.
22. Open your eyes when you are ready.

Helpful when you feel

Background sound

• Babbling BrookA clear stream trickling over stones

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• Leaves on a Stream3 minLet thoughts float by without chasing them
• Forest Bathing10 minA slow wander beneath tall, quiet trees
• Fireside Letting Go10 minOffer your worries to a warm, crackling fire
• Loving-Kindness Circle12 minSend warm wishes outwards, beginning with yourself
• The 5 · 4 · 3 · 2 · 1 Landing3 minA grounding walk through your senses
• Hands of Kindness3 minOffer yourself the comfort you would give a friend