Begin by getting comfortable in a quiet place where no one will disturb you and take a few minutes to focus on your breathing, close your eyes, become aware of any tension in your body and let that tension ease with each exhalation.

Imagine a place where you feel calm, peaceful and safe. It can be a place you’ve already been to, a place you dream about, a place you’ve seen a picture of, or simply a peaceful place you can create in your mind.

Look around you at that place, notice the colors and shapes. What else do you notice?

Now notice the sounds around you, or maybe the silence. Sounds in the distance and those that are closer. The more noticeable ones and the more subtle ones.

Think about all the smells you notice there.

Then focus on any sensations on your skin – the ground beneath you or anything supporting you in that place, the temperature, any air movement, anything else you can touch.

Notice the pleasant body sensations as you enjoy your safe place.

Now, while you are in your peaceful and safe place, you can decide to name it, with a word or phrase that you will be able to use when you want to get that image back, whenever you need it.

You can stay there for a while, simply enjoying the peace and quiet. You can leave whenever you want, just open your eyes and become aware of the space you are in.