In my work with adults abused as children, the writings of Milton Erickson and his understanding of the clinical use of meditation were inspirational. At a workshop on Erickson’s techniques, I learned a version of the following guided meditation. The main purpose is to create an internal place of safety. The beauty of this meditation is that it applies to working with wounds from childhood, as well as our more normal injuries or fears in daily life.

For an audio recording of the following guided meditation, click on five senses meditation.m4a

Find a comfortable seat and take a deep breath. Close your eyes and breathe deeply again, this time exhaling until all your breath is released. I’m going to guide you to imagine a place of complete safety. You can use a memory of a time you felt safe or, if that doesn’t work, you can fantasize the perfect place. Take a few moments to allow your mind to float over some possibilities. You can include people of trust in your place or not, depending on what feels best. You might even make up a guardian, or use the deity of your choice. When you decide on a vision, continue. If you start to think of something else, just notice that and return to the safe place.

Again, take a deep breath. With the idea of your place in mind, imagine how it looks. What is in front of you? To each side? Behind? Above? Below? Take in a full spherical view. Notice the colors…shapes…patterns…textures. Make any changes you need to create optimum safety.

Now take another deep breath and imagine the smells associated with your safe place. The aroma might be coming from a distance, something close by, as close as the soap you showered with today.

Next, listen carefully while looking around and listening for any sounds. You might have to quiet one sound to hear another. Make the sounds be as soothing and comfortable as possible. Don’t limit yourself to sounds you know. You can imagine creating a sound that vibrates with your being in the most comforting way.

Now what do you taste? This can be a memory of something you’ve enjoyed or you might imagine eating it right now. Find something that you associate with ultimate peace, joy and satisfaction.

Last, focus on the sense of touch. What does the air feel like on your skin? The temperature? Imagine brushing your fingers over different objects in your scene. Are they smooth, bumpy, warm, cool? Feel the pleasure of touching these items.

Take a deep breath again and get an overview, using all your senses. Take in all you created with your sense of the sight, hearing, taste, smell and touch. Make sure you’ve included everything that has been helpful. Meditate on how this safety feels.

As a mental health professional, an owner of a fitness studio, a writer and a wife, mother and grandmother, I have found meditation to be helpful in every aspect of my life. Let's talk... To learn about my meditation classes you can reach me at susanmmorales@yahoo.com or check out my websites: susanscottmorales.com and bodiesinbalancefitness.com