Safe Place (EMDR)

In depth

Before beginning trauma reprocessing, EMDR therapists ensure clients have adequate coping resources. The Safe Place exercise is one of the most commonly used. The therapist guides the client to imagine a place — real or fictional — where they feel secure, peaceful, and calm. The client focuses on the sensory details: what they see, hear, feel, and smell in this place. The therapist then adds bilateral stimulation to strengthen the association. Clients are taught to access this Safe Place whenever they need to self-regulate during sessions (if distress becomes too intense) or in daily life. Variations include "Calm Place" for clients who have no sense of safety.

Key facts

• Used in Phase 2 (Preparation) of EMDR
• Creates a self-regulation tool before reprocessing begins
• Can be real or imaginary location
• Enhanced with bilateral stimulation
• Clients can use it between sessions for grounding
• "Calm Place" is an alternative for those without safe experiences

Frequently asked questions

What if I can't think of a safe place?

If you've never felt safe, therapists use "Calm Place" instead — any image that brings even slight relief. It could be imaginary, like floating on a cloud. The goal is creating some positive resource, not reliving actual safety.

When would I use the Safe Place during EMDR?

If distress becomes too intense during reprocessing, the therapist may guide you to your Safe Place to stabilize before continuing or ending the session. You can also use it between sessions if you feel activated.

Is Safe Place the same as meditation?

There are similarities — both use visualization for calm. However, Safe Place is specifically paired with bilateral stimulation to strengthen the neural association, making it more quickly accessible when needed.