Safe space / Relaxation exercise

When I work with clients using EMDR, we open and close each session with a relaxation exercise. Embedded in this post is a video of this relaxation exercise.

This technique combines several aproaches:

* Alternating tapping on either side of the body
based on EMDR psychotherapy
* Deep breathing based on basic relaxation exercises
* Positive visualization based on yoga / meditation exercises

There are many ways you can use this relaxation exercise. You can use it to let go of tension from the day and fall asleep at night. You can use it during a lunch break to recharge and continue your day. If you work in a setting where you are exposed to trauma such as EMT, law enforcement or hospital work, you can use this technique to calm down after experiencing a trauma situation.

One of my clients used this relaxation exercise when she had to testify in court. She found a quiet corner of the ladies room to practice the technique before her court appearance. Another client used the technique to deal with a difficult boss. He sat in his car at lunch time and used the knee tapping to center and clear his mind before meeting with the boss.

To use this technique, first you need to think of a safe space. If it is a real space, it should be a space in which nothing bad ever happened. For example, you could use a memory of grandmother's kitchen, with grandmother baking cookies. However, if grandmother ever spanked you, or anything else bad happened in her kitchen, you don't want to use grandmother's kitchen as your safe space.

Some people use a memory of a perfect vacation or a special experience in their life as their image of a safe space. Other people use an image of nature -- sitting on the beach or walking in the woods. You can also create a totally imaginary safe space -- like a castle in the clouds with a moat and a drawbridge.

Once you think of a safe space, you want to visualize that space in great detail. You may want to visualize that the safe space has everything you might need or want -- nice food and drinks, a comfy place to sleep, music, plants, books, DVDs, hot tub, etc. It is your safe space, so feel free to furnish it!

You may want to visualize a container or lock box off to one side of the safe space. You can visualize putting any stressful feelings or memories away in the container while you are relaxing during the exercise.

Once you have a good visual image of the safe space, use the video to practice the tapping movements and try the relaxation exercise.

This exercise is offered purely as a helpful technique for relaxation. If for any reason, you feel increasing stress or tension during the exercise, stop immediately.

My thanks to my talented teenager for technical assistance.