What is the Safe Space Exercise in EMDR?
In Eye Movement Desensitization and Reprocessing (EMDR) therapy, the safe space exercise is an essential grounding technique that helps clients develop a sense of emotional safety and control before delving into deeper trauma processing. As a therapist, I find this exercise invaluable—it empowers clients to regulate their emotions, providing a reliable mental refuge they can turn to whenever they feel overwhelmed during or outside of therapy sessions.
Whether you're new to EMDR or curious about how the process fosters healing, this will explain the purpose of the safe space exercise, how it works, and why it’s such an integral part of trauma recovery.
What is the Safe Space Exercise?
The safe space exercise is a guided visualization designed to help clients create a personal mental “safe haven.” It’s a place they can imagine where they feel calm, secure, and grounded. This space can be entirely imaginary or based on a real location that evokes positive feelings.
The goal is to provide a mental anchor—a place clients can “visit” whenever they need to soothe their nervous system or step away from distressing emotions or memories. This tool is particularly important in EMDR, where working with traumatic memories can sometimes stir up challenging feelings.
Why is the Safe Space Exercise Important in EMDR?
Building Resilience: The safe space exercise helps clients feel more prepared to handle difficult emotions that may arise during EMDR therapy.
Fostering Trust: By starting with this calming technique, clients can build confidence in their ability to manage distress, which sets a solid foundation for trauma processing.
Promoting Regulation: Trauma often disrupts the body’s natural ability to self-soothe. The safe space exercise provides a structured way to calm the mind and body.
Providing a Coping Tool: Beyond therapy, the safe space exercise can become a powerful coping mechanism for clients to use in everyday life.
How Does the Safe Space Exercise Work?
Here’s how I guide clients through the process of creating and using their safe space:
1. Guided Visualization
I invite the client to close their eyes (if they’re comfortable) and imagine a place where they feel completely safe, calm, and at ease. This space could be:
A serene beach with soft waves lapping at the shore.
A cozy room with warm lighting and comforting furniture.
A forest with tall, protective trees and the sound of birds chirping.
Any other space that feels personally soothing and secure.
I encourage clients to incorporate all their senses into this visualization:
What do you see?
What do you hear?
What do you smell?
What do you feel (e.g., the texture of the ground or the warmth of the sun)?
The more vivid and sensory-rich the safe space, the more effective it becomes as a calming resource.
2. Bilateral Stimulation (BLS)
Once the safe space is clearly imagined, we often use bilateral stimulation (e.g., eye movements, tapping, or auditory tones) to strengthen the connection to this place. This helps anchor the sense of calm and safety in the brain.
3. Assigning a Cue Word or Gesture
To make the safe space more accessible, we pair it with a cue word or gesture. For example:
The word might be “peace,” “calm,” or a specific phrase like “I’m safe here.”
The gesture could be placing a hand over the heart or gently pressing fingertips together.
This cue helps clients quickly access the safe space when they need it, even without engaging in full visualization.
4. Practicing the Safe Space
The safe space exercise isn’t a one-time activity—it’s a skill. I encourage clients to practice using their safe space between sessions so it becomes a natural and automatic tool.
What Happens if a Safe Space is Hard to Imagine?
For some clients, especially those who have experienced chronic trauma or adversity, imagining a safe space can feel challenging or even impossible. If this happens, I take the following steps:
Start Small: We may begin by focusing on a small element of safety, such as a comforting color, sound, or texture.
Adapt the Exercise: Instead of a space, we might use a safe person, a cherished memory, or even the sensation of being wrapped in a warm blanket.
Build Over Time: It’s okay if the safe space isn’t fully formed right away. We can revisit and refine it over multiple sessions.
The key is to meet the client where they are and help them gradually build a sense of safety in their mind and body.
When is the Safe Space Exercise Used in EMDR?
The safe space exercise is typically introduced in the Preparation Phase of EMDR, which is focused on building trust, stability, and coping skills before processing traumatic memories.
It’s also used throughout therapy whenever a client needs to:
Regain a sense of calm after processing difficult memories.
Pause a session to regulate emotions.
Practice self-soothing outside of therapy.
Why is the Safe Space Exercise So Effective?
The safe space exercise works because it taps into the brain’s natural capacity for imagination and self-regulation. Here’s why it’s so impactful:
Activates the Parasympathetic Nervous System: Visualization and relaxation techniques can shift the body from “fight or flight” mode into a calmer state (Porges, 2011).
Promotes Neural Plasticity: Pairing the safe space with BLS strengthens the brain’s ability to associate safety with the calming imagery (Shapiro, 2001).
Empowers the Client: Having a go-to resource for calming emotions builds self-efficacy, an essential ingredient in trauma recovery (van der Kolk, 2014).
What Clients Say About the Safe Space Exercise
Clients often find the safe space exercise to be one of the most helpful tools in EMDR. Here’s how some have described their experiences:
“It’s like having a mental escape button I can press whenever things feel overwhelming.”
“I never realized I could create a place in my mind that feels so peaceful. It’s been a game-changer for managing anxiety.”
“My safe space has become my go-to tool, even outside of therapy. I use it to calm myself before big meetings or when I can’t sleep.”
In Conclusion: The Safe Space as a Foundation for Healing
The safe space exercise is much more than a simple visualization—it’s a cornerstone of emotional regulation in EMDR therapy. By creating a mental refuge and strengthening it through bilateral stimulation, clients gain a powerful tool for managing distress and building resilience.
Whether you’re just starting EMDR or looking for new ways to manage emotions, the safe space exercise offers a pathway to calm, control, and self-compassion. Interested in exploring how EMDR can support your healing journey? Let’s connect.
References
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton.
Shapiro, F. (2001). Eye Movement Desensitization and Reprocessing (EMDR): Basic Principles, Protocols, and Procedures. Guilford Press.
van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
