Counselor Guided Visualization

(Speak in a soft, calm voice. Pause as indicated to allow the student to imagine and absorb each prompt.)

Counselor:
“Thanks for settling in with me today. Let’s begin by finding a comfortable position—sit back or lie down, whatever feels most restful.

Take a moment to close your eyes if that feels safe, or simply soften your gaze.

Now, draw in a slow, deep breath through your nose… (pause 5 seconds) …and gently exhale through your mouth. (pause 5 seconds)

Feel the weight of your body being supported by the chair or floor beneath you. Notice how your shoulders drop and your hands rest softly at your sides.

Let’s take two more of those nourishing breaths together. Inhale… (pause 5 seconds)…and exhale. (pause 5 seconds)

Allow your breathing to find a steady, relaxed rhythm. With each out-breath, imagine releasing any tension you’re carrying—like water flowing out of your body.

1. Settling into Safety
Imagine a place in your mind where you feel completely safe and at ease. This might be a real location you love—a peaceful beach, a quiet garden—or a place you create just now.

What does this place look like? Are there soft colors or bright sunlight? Notice shapes, shades, or patterns that feel comforting.

(pause 15 seconds)

2. Engaging Sight
In this safe space, notice your surroundings. Perhaps gentle waves lap at the shore or leaves drift to the ground. Focus on one visual detail: a color, an object, a shape.

Allow that image to become clear and bright. (pause 15 seconds)

3. Engaging Sound
Now, turn your attention to sounds around you. Maybe you hear birds singing, a soft breeze through trees, or the rhythm of your own breath.

Let each sound wash over you like a comforting song. (pause 15 seconds)

4. Engaging Touch
Shift to how your body feels in this space. Is the air warm or cool? Can you feel a gentle breeze or the softness of grass under your fingers?

Notice the texture beneath your hand, the temperature on your skin. (pause 15 seconds)

5. Engaging Smell & Taste
Invite any soothing aromas—maybe fresh flowers, salt air, or the scent of pine. Take an imaginary gentle sniff… (pause 10 seconds)

If a taste emerges—perhaps cool water or sweet fruit—let that sensation be part of your calm.

(pause 10 seconds)

6. Finding Your Anchors
Choose two or three objects or sensations that truly ground you here. It might be the warmth of sunshine, the feeling of soft sand, or a favorite scent.

With each anchor, mentally pick it up, hold it close, and notice how it makes you feel safe.

(pause 20 seconds)

7. Deepening the Calm
As you hold your anchors, feel your shoulders relax further. Let any remaining tension melt away like butter in sunlight.

Breathe in safety… (pause 5 seconds)…and breathe out stress. (pause 5 seconds)

8. Returning Slowly
When you’re ready, keep your eyes closed or gently open them. Wiggle your fingers and toes. Notice the room around you—sounds, light, the support beneath you.

Take one last deep breath together: in through the nose… (pause 5 seconds)…and out through the mouth. (pause 5 seconds)

You can return to this safe space anytime by recalling these sensory details and anchors.

End of Visualization.
When you feel present and grounded, we’ll move on to the next step—creating your Safe Space Blueprint.”

Safe Space Blueprint Worksheet

Use this worksheet to capture the details of your personalized mental safe space. Take your time and be as descriptive as you’d like.

1. Sketch Your Safe Space

Draw or outline the place you visualized during the guided exercise. Include key features like shapes, pathways, or objects that make you feel safe.

2. Sensory Details

Below, describe the sensory elements that bring your safe space to life.

Sight
What colors, light quality, or visual details stand out?

Sound
What do you hear (e.g., water, wind, music)?

Touch
What textures or temperatures do you feel (e.g., soft grass, warm sand)?

Smell & Taste
What scents or tastes are comforting here (e.g., pine, fresh air, sweet fruit)?

3. Your Sensory Anchors

Choose two or three anchors—objects or sensations—that you can mentally “hold” to return to calm quickly.

2. ____________________________



3. ____________________________

4. Coping Statement or Mantra

Create a short phrase you can repeat to yourself when you need safety and calm.
(e.g., “I am safe here,” “Peace is within me.”)

When you’ve finished, bring this worksheet and your Personal Sanctuary Journal to your next session. Practice returning to this safe space daily and record how it feels in your journal.

Personal Sanctuary Journal

Use this journal to record your experiences as you practice visiting your mental safe space. Complete an entry each time you use the strategy to notice progress, patterns, and insights.

Daily Entry

Date: ____________________________

1. Trigger or Situation
   What prompted me to use my safe space today?
   
   
   
   

2. Before Practice
   How was I feeling just before I began the visualization?
   
   
   
   

3. During Practice
   What sensations, images, or feelings stood out while I was in my safe space?
   
   
   
   
   
   
   

4. After Practice
   How do I feel now that I’ve completed the exercise?
   
   
   
   
   
   

5. Sensory Anchors Used
   Which of my anchors did I focus on? How did each one help me feel calm?
   
   
   
   

6. Coping Statement or Mantra
   What phrase did I repeat to myself, and how did it influence my mood?
   
   
   
   

7. Insight & Notes
   Any new observations or ideas for my safe space?
   
   
   
   
   
   
   

Weekly Reflection (Use at the end of each week)

Week of: ____________________________

1. Patterns Noticed
   What common triggers or feelings emerged this week?
   
   
   
   
   
   
   

2. Most Effective Anchors
   Which sensory anchors brought me the greatest sense of calm?
   
   
   
   
   
   
   

3. Blueprint Updates
   Are there any details I want to add or change on my Safe Space Blueprint?
   
   
   
   
   
   
   

4. Next Steps
   What will I focus on in my next practice sessions?
   
   
   
   
   
   
   

Keep this journal handy and revisit your entries regularly. Reflecting on your progress will help you strengthen your grounding and stabilization skills over time.