About this practice
Calm Place is a visualization exercise often used as a resource in EMDR therapy. If you've practiced Calm Place with your therapist, this page can help you return to the exercise between sessions.
If this is new to you, you're welcome to read along and try the visualization on its own. You don't need to use bilateral stimulation unless you've discussed and practiced it with your therapist.
If you use this with EMDR
If you use this with EMDR
If you and your therapist paired your Calm Place with bilateral stimulation, use the same slow tapping or other bilateral stimulation you practiced together.
If you're new to EMDR, you can simply stay with the visualization. Bilateral stimulation isn't necessary to use Calm Place as a relaxation or grounding exercise.
Returning to a Calm Place
Returning to a Calm Place
A Calm Place is a real or imagined place that brings up a sense of calm, comfort, or steadiness. In EMDR therapy, it is often developed during the preparation phase as a resource you can return to when you need help settling your nervous system.
If you've already created a Calm Place in therapy, bring that place to mind now. If you're discovering this exercise for the first time, think of a place where you can imagine feeling comfortable and at ease. It can be somewhere you've actually been or somewhere that exists only in your imagination.
Bring your place to mind
Bring your place to mind
Get comfortable and take a moment to picture or sense your Calm Place.
Return to the details we noticed in session.
What do you see?
Notice the colors, light, shapes, movement, and other details.
What do you hear?
Bring back the sounds that belong there.
What can you feel?
Notice the temperature, textures, air against your skin, or the feeling of whatever is supporting you.
Are there any smells?
You might notice the scent of trees, water, rain, flowers, a fire, or something else associated with your place.
You don't have to see the image clearly. You may experience your Calm Place more as a feeling, memory, or sense of being there.
Notice the calm
Notice the calm
Now notice what happens inside your body as you connect with your Calm Place.
Where do you feel the calm, comfort, or steadiness?
Maybe your shoulders soften or your breathing changes. Your chest might feel more open and your muscles may release. You may notice warmth, heaviness, lightness, or simply a sense that your body is a little less tense. Just notice how your body feels.
Remember your cue word
Remember your cue word
Bring back the word or phrase we chose in session to represent your Calm Place.
Say it quietly to yourself while holding your Calm Place in mind.
My cue word: ______________________
Notice the image, the feeling in your body, and your cue word together.
Add the bilateral stimulation we practiced
Add the bilateral stimulation we practiced
If we paired your Calm Place with bilateral stimulation in session, you can use the same gentle rhythm we practiced.
For example, you may use slow alternating taps on your knees or the Butterfly Hug.
Keep your Calm Place in mind while you tap slowly from side to side.
After a short set, stop, notice what you experience, and if the sense of calm or comfort becomes stronger, stay with it for another moment.
A reminder about when to use it
A reminder about when to use it
Your Calm Place is a resource, not a place you have to retreat to every time you experience an uncomfortable emotion.
You can practice it when you're already doing well so the resource stays familiar. You can also return to it when you want help settling after stress or reconnecting with the sense of steadiness we developed in session.
If bringing up your Calm Place ever leads to distressing memories, unexpected emotions, or a feeling that the place is no longer comfortable, stop the exercise and let me know at our next session. You can orient yourself to the room around you and use one of the grounding strategies we've practiced instead.
Page updated
Report abuse