Sensory-Focused Guided Practice
Step 1: Settle In
- Find a comfortable position, sitting or lying down.
- Close your eyes or soften your gaze.
- Take a few slow, deep breaths, letting your body relax.
Step 2: Visualise Your Safe Place
- Picture a place where you feel truly safe.
- Is it a real location, such as a favourite room, a peaceful garden, or a holiday spot?
- Or is it somewhere entirely imagined—a place created just for you?
- Notice where you are.
- Are you indoors or outdoors?
- What is the atmosphere like? Is there natural light, or is it softly lit?
- What is the temperature—warm, cool, or just right?
Step 3: Engage Your Senses
What can you see?
- Look around your safe place.
- What colours, shapes, or objects stand out?
- Are there plants, artwork, or cosy furniture?
- Notice any movement—gentle breeze, sunlight, or shadows.
- Are there windows, doors, or open spaces?
- Is there water, such as a stream, lake, or ocean?
- Are there animals or people present, or is it just you?
What can you smell?
- Tune into the scents in the air.
- Is there the freshness of flowers, the earthiness of soil, or the comforting aroma of something familiar?
- Can you smell the sea air, pine trees, or freshly brewed coffee?
- Is there a subtle scent, like clean linen or a favourite candle?
What can you hear?
- Listen carefully.
- Are there soothing sounds, like birdsong, gentle music, or the quiet hum of nature?
- Can you hear water flowing, leaves rustling, or distant laughter?
- Is there silence, or any subtle background noises that add to your feeling of safety?
- Do you hear the gentle ticking of a clock, the crackle of a fire, or the soft patter of rain?
What can you feel?
- Notice the sensations on your skin.
- Is there a soft blanket, a gentle breeze, or the warmth of sunlight?
- Are you sitting on something comfortable, like a cushion or grass?
- Do you feel relaxed, supported, and at ease?
What can you taste?
- Is there a taste in your mouth—perhaps a favourite drink, a hint of fresh air, or something sweet?
Step 4: Reflect
- Take a moment to notice how this place makes you feel.
- Ask yourself: Is this a real place, or one you’ve imagined? Does it matter?
- Remind yourself:
“I can return to this safe place whenever I need.” - When you’re ready, gently open your eyes or lift your gaze, bringing the sense of safety and calm with you into the rest of your day.