Email Michael McGrath  HOME

            About Us
         Getting Help
             Medical
       Hidden Corners
       Updates & Info

  
 
For Workers...
 
Contact Us
 

Site Map
 

 ______________________________________________________________________________________________

 

      
 
 

Safe Space - Relaxation

In most cases, our bodies let us know how they're feeling and prepare us to either "fight" or "flight". Sometimes, though, our bodies don't really help us deal with a situation. When we're angry, our body might tense up and heart beat so fast that we can't think straight-all we want to do is get into a rage and belt someone. When we're scared, we might start to breathe really quickly, when we're nervous we start to twitch and forget things.

At times like these, we need to be able to relax a bit and take control. We need to look within us for somewhere safe where we can get rid of all the negative feelings and thoughts and other things that are holding us back.

We're going to find one of those spaces today. A place that you can go back to when you need to think clearly, where you can feel safe and in control.
 

 

- What I want you to do is find a nice, comfortable spot away from anything that might distract you. Choose to do this exercise. Choose to forget about everything else around you and to focus just on you.

 

- When you've found a comfy spot, have a bit of a wriggle until you're able to slowly settle down and relax.

 

- What I want you to do now is to be aware of your breathing. Hear the air, feel the air as you breathe it in… and out… in and out… in and out…

 

- As you breathe out, feel all the yucky, bad and unhappy thoughts and feelings leave your body. As you breathe in, feel your body relax. As you breathe in and out… in and out… in and out…

 

- Focus on your toes- tense them up for three seconds-three, two, one, and then let them go limp. Let them totally relax

 

- Now focus on your calves, the bottom of your legs, tense them up-three, two, one, and then let them go limp. Let them totally relax.

 

- [Repeat: top of legs, bottom, hands, arms, chest, face]

 

- Now focus again on your breathing. As you breathe in, feel your body become filled with warmth and as you breathe out, feel yourself breathe out any tensions or troubles. Breathing in... and out… in… and out...

 

- I want you now to picture a place where you feel safe. It could be your bedroom at home. It could the park. It could be lying down beside a river or on the beach.

 

- Take a minute to become aware of everything that's around you. What can you hear? What can you see? What can you smell?

 

- As you breathe in, feel yourself floating down to this special place. As you breathe out feel all your worries float away.

 

- As you're lying there in your special place, know that it is your place. No one can come here unless you invite them. In this special place you can be yourself without worrying about how anyone else will react- you are all alone in this special place. At any time, when you're feeling scared or lonely or stressed, you can find this place by just closing your eyes and taking a few breaths. Breathe in the peacefulness of your special place and breathe out anything that's making your body become stressed.

 

- When you're ready, start to leave your special place and, in your own time, feel your body return.

 

- In your own time, slowly get back and open your eyes.

 

 

 

 

 

 

 

 

 
  

PO Box 147, Kippax ACT 2615   |    Phone: 02 6278 8444   |    email: [email protected]

Website programming & development by; I Wana Website