Calm Place Exercise
CREATING A SAFE/SECURE/COMFORTABLE PLACE
Step 1: Image (Actual or Imaginary place)
In your imagination, find a place with positive associations, where you feel safe,
comfortable, peaceful or calm. (Avoid images containing close family members as
they usually have both positive and negative associations). If you find it
difficult to imagine a peaceful and safe place, spend more time on developing one, if
necessary creating an imaginary one. Identify an image that you can easily
evoke and which creates a personal feeling of calm and safety. Write
down details of the image in order to be able to remind yourself later.
Step 2: Emotions and Sensations
Take some time to focus on the image you've developed, to feel the positive emotions and to identify the location of the pleasing physical sensation your body.
Step 3: Enhancement
Enhance sensations by thinking of any sounds and/or pleasant smells associated with the
image and affect.
Step 4: Bilateral Stimulation (Tapping)
Enhance the positive response by including a short and slow set of tapping using the "butterfly hug" technique. Cross your arms and gently tap your shoulders, alternating sides until you notice any positive changes in your response to the image. Remember that positive changes can be small as long as they are noticeable. Also pay attention to changes in how your body feels.
Once you have achieved some noticeable results with this technique, practice "visiting" your Calm Place at least twice a day, preferably as you awake in the morning and immediately before bedtime at night. Practice is essential for this exercise to become natural and effortlessly effective. You can do it!
This is a fantastic exercise to combine with the Containment Exercises