Safe Place Guided Imagery
Lying down with eyes closed, students follow the teacher's guidance to build an imaginary calm place, real or made up, and link it to an anchor gesture so they can return to it when needed. Students practice relaxation and stress management.
How to play
- Each student lies face up on a yoga mat, arms at their sides, while soft music plays quietly (1 minute).
- Take three slow breaths: in for 4 counts and out for 6, feeling the body's weight on the floor (1 minute).
- The teacher guides in a slow voice: picture a place where you feel calm and safe, and explore it with all five senses: what you see, hear, smell, touch, and the temperature (3 minutes).
- Students create an anchor gesture, such as touching thumb and index finger, and hold it while enjoying the place for 1 minute.
- Come back slowly: wiggle fingers, stretch, roll to one side, and sit up; everyone tries the anchor gesture with eyes open (2 minutes).
Rules
- Complete silence from lying down until sitting up.
- Anyone who doesn't want to close their eyes can focus on a spot on the ceiling.
- No one has to describe their place.
- Roll to the side before getting up to avoid dizziness.
Variations
Easier
The teacher suggests a specific place, such as a beach at sunset, and describes it in detail.
Standard
Each student picks their own place while the teacher guides the senses.
Harder
At the end, students practice the anchor gesture while imagining the moment before a test or a competition.
Adaptations
- Limited mobility: it can be done seated in a chair with back support.
- Hearing impairment: give written instructions beforehand and use a light tap on the shoulder to signal the return.
- Students with anxiety: they may keep their eyes open and sit near the teacher.
Learning goals
- Use a visualization technique to lower arousal after exercise.
- Build a personal self-regulation tool for stressful situations.
- Notice the body sensations that come with feeling calm.
Equipment for a class of 25
- yoga mats: 25
- music: 1
Teacher tip
Speak slowly and leave long pauses between sentences. Tell students ahead of time they can choose any place; if someone feels overwhelmed, they can open their eyes and breathe sitting up.
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