Life is often full of storms that catch us unprepared. The losses we experience, the daily stress of life, the traces we carry from the past, disappointments, feelings of worthlessness, and many other situations create waves in our soul. In such moments, we search for a harbor to take refuge in. Retreating into a place within our mind and finding the strength to gather ourselves becomes a vital need. It is at this very point that the silent harbor of the mind steps in to protect us from the storm.
In psychology, this silent harbor of the mind is called the Safe Place Technique. This technique is based on creating a scene in the mind that evokes feelings of peace, safety, and calm. Sometimes this scene is a real memory; sometimes it is an entirely imagined landscape, a gift of our imagination. Whether real or imaginary, these scenes share a common feature: when you go there, the tension inside you slowly dissolves and your heartbeat becomes calmer.
People often think that psychologists always live sunny days, yet just like everyone else, I too wrestle with storms from time to time. And whenever I face these storms, the harbor I take refuge in never changes. For me, that safe place is my grandmother’s garden. In that garden, the weather is always sunny. I wake up early in the morning and step outside. My uncle tends to the plants; my mother and aunt begin the breakfast preparations. The air carries the smell of smoke from the fire lit to brew tea. My cousins and I wait for breakfast while playing games. Once the meal is ready, we wash our hands and faces with the cool water used to sprinkle the garden. My grandmother looks at me with love… My grandmother is no longer alive, but every time I return to that garden in my mind, I see her again, hear her voice, and sense her presence. And this brings me immense comfort. This is how the Safe Place Technique can build bridges between the past and the present.
Safe place imagery is especially common in trauma therapy as a self-regulation method. In approaches such as EMDR, cognitive behavioral therapy, and somatic experiencing, the individual visits their safe place before confronting difficult memories or while working through them, in order to regulate themselves. Scientific research shows that imagined scenes are largely processed by the brain as if they were real experiences. In other words, when you visualize a scene filled with peace, your body feels that calmness “as if it were real.” This process activates the parasympathetic nervous system; it slows your heartbeat, reduces muscle tension, and lowers the release of stress hormones.
A study conducted in 2010 found that people who practiced the Safe Place Technique regularly showed significant reductions in cortisol levels, experienced less anxiety, and improved their ability to cope with stressful situations. Brain imaging studies also revealed that during this technique, amygdala activity decreased while the prefrontal cortex became more active. This shows that emotions can be managed more effectively.
So, how is this technique practiced?
First, find a quiet corner and sit comfortably. Close your eyes and take deep, slow breaths. As you inhale, let your stomach expand outward; as you exhale, let it gently move inward. This is diaphragmatic breathing, which gradually calms the body. Then, visualize a place where you feel completely safe. This can be a memory from the past or a special scene created entirely by your imagination. What matters most is that this place belongs only to you and offers you a sense of safety.
As you imagine it, bring in all your senses: What is the air like? What do you see around you? What sounds can you hear? What scents are in the air? Do you feel the warmth of the sun on your skin, or the refreshing touch of raindrops? Allow yourself to fully enter this scene.
Notice how your body gradually relaxes, how the sense of peace spreads within you. And keep this image with you, because it is always possible to return to it in difficult moments of daily life.
Mental sanctuaries reduce stress and anxiety, create a sense of safety in trauma therapy, support sleep, strengthen self-regulation skills, help people manage emotions more effectively, and even maintain bonds after loss. It should also be remembered that mental contact with loved ones who have passed away can contribute to emotional healing.
In conclusion, the Safe Place Technique is not only a therapeutic tool but also a skill that can be learned and practiced in daily life. In the rush of modern living, consciously remembering and revisiting these inner sanctuaries strengthens our emotional resilience. It is important to remember that peace is often not found outside, but hidden deep within our minds. Find your own safe space — whether real or imagined. Because life becomes more bearable and meaningful when we have a harbor to return to within ourselves.
References
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Drujan, M. (2023). Emotion regulation with detachment intervention. Behavioral Sciences, 13(2), 127. https://doi.org/10.1177/02762366231159848
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Skeens, L. M. (2017). Guided imagery: A technique to benefit youth at risk. Journal of Instructional Research, 6, 14–20. https://files.eric.ed.gov/fulltext/EJ1275542.pdf
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Schmid, M., et al. (2020). Effect of trauma-informed care on hair cortisol concentration in a child and youth welfare institution. BMC Public Health, 20(1), 173. https://doi.org/10.1186/s12889-019-8077-2
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Friedman, M. J., et al. (2013). Meditation-based mantram intervention for veterans with chronic PTSD: A randomized trial. Journal of Traumatic Stress, 26(4), 468–475. https://www.ptsd.va.gov/publications/rq_docs/V28N2.pdf
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Orme-Johnson, D. W., et al. (2024). Effectiveness of meditation techniques in treating post-traumatic stress disorder: A systematic review and meta-analysis. Medicina, 60(12), 2050. https://doi.org/10.3390/medicina60122050
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Sabatinelli, D., Lang, P. J., Bradley, M. M., Costa, V. D., & Keil, A. (2010). Emotional imagery: Assessing pleasure and arousal in the brain’s reward circuitry. Human Brain Mapping, 31(9), 1438–1450. https://doi.org/10.1002/hbm.20948