The Safe Place — also called the Calm Place — is usually the first resource an EMDR client builds, and the one they lean on most. Below is a full word-for-word script. You can read it slowly to yourself, record it in your own voice to play back, or have someone read it to you. Go gently; there's no rush.
Before you begin
Find somewhere you won't be interrupted for ten minutes. Sit comfortably. You don't need to close your eyes if that doesn't feel right — softening your gaze downward works just as well. If at any point the exercise brings up distress rather than calm, that's useful information: stop, come back to the room, and mention it to your therapist. A place with mixed memories isn't the right one — pick something else.
The script
"Bring to mind a place where you feel calm and at ease. It can be real or imagined — a beach, a forest, a room, a place that exists only in your mind. Somewhere that carries no difficult memories. Let an image of that place come into focus…
Now look around. What do you see there? Notice the colors, the light, the shapes, whatever is in front of you… What can you hear? Maybe waves, or wind, or birds, or complete quiet… What can you feel — the warmth of the sun, cool air, the ground beneath you, something soft against your skin?… Is there any scent in the air here?…
As this place fills in around you, notice how your body responds. Maybe your shoulders drop a little. Maybe your breathing slows. Notice where in your body you feel the calm — and let it grow, just a little more…
Now choose a single word that fits this place — a word like calm, or peace, or the name of the place itself. Say it quietly to yourself, and as you do, let the feeling deepen…
Stay here for a few slow breaths. This place is yours. It's always here, and you can return to it any time simply by bringing the image to mind and saying your word…
When you're ready, let the image gently fade, keep the calm feeling with you, and bring your attention back to the room."
Strengthening it
To make the Safe Place easier to summon under stress, pair the image with a few short, slow sets of bilateral stimulation — gentle alternating taps, or a Butterfly Hug — while you hold it in mind. Practice returning to it when you're calm, so the path is well-worn by the time you actually need it. This is the resourcing groundwork of Phase 2, and it's what makes the harder reprocessing work possible.
For individuals
Your safe place, guided
Rewire walks you through building and returning to your safe place with a calm guided voice and gentle bilateral stimulation — any time you need it.
Explore the Rewire app →