Fear puts a blanket over all that makes you feel safe and secure. The Safe Haven Meditation brings you back into relationship with harmony and balance and gives you the courage to take the next steps needed to heal. 

When the mind spins out of control one of the most effective tools we have to recover balance and grounding is a focus. The Safe Haven Meditation will help you retrieve focus and put you in connection with a place or person that offers you stability and safety.

Think of this practice as a hopeful starting point. The memory of a place or person’s energy will help you return to sacred self-care when life becomes challenging and confusing. When you have security—through the love of another person or a place in your mind that soothes you—you have a valuable tool to move ahead and meet whatever challenges appear.  

After the loss of my parents, everything changed in my life. There was an estrangement from the most familiar parts of my life, and I was left feeling very unsafe. This loss invoked tremendous fear in me. I was challenged to find something that offered me security. When I came across this simple practice, it not only helped me feel safe in my environment; it also encouraged me to look more deeply into my sadness and fears.

Do you have a reference point for safety and security that you can build on? If not, be patient—it will come, and when it does, it will help you to create a foundation for the work ahead. You might try picking up a magazine and flipping through the pages. Notice how various pictures make you feel. When you find a picture that makes you feel at home, happy, and peaceful, remember it and use it for this practice. 

For me, it’s a wooded knoll on Cape Cod that overlooks the bay. Each time I do this meditation my safe haven expands my connection to this place in my mind’s eye. 

 I visualize birds and other animal energy, the color of the water, the temperature of the air, the certain green in the leaves. This energy holds me in challenging times as I bring my focus there whenever life feels tentative and unstable.

 Safe Haven Meditation

To do the practice:

  • Find a quiet place in your home. Sit on a chair or a supported seat on the floor. (If you are on a chair, make sure your feet can touch the ground.)
  • Lengthen your spine and take three deep breaths.
  • Visualize your breath coming in from the ground below you.
  • Feel yourself drink in the energy of the earth through your feet. (If you are on the ground, feel this same energy come through all parts of your body that touch the ground.)
  • Now close your eyes and open your third eye by tapping your mid-forehead for a few seconds.
  • Hold your attention there. Once you have established that connection, visualize a place or person that instills beauty, joy, and safety in your life.
  • With your eyes closed, pay attention to the details of your safe haven. Allow this experience to be all yours. Let your imagination grow your safe haven’s beauty and blanket yourself in it.
  • Notice:

    • The color of the sky, the temperature of the air
    • How you feel physically, emotionally, mentally, and spiritually
    • The vibrancy of the foliage around you. Are there trees, plants, and flowers nearby? What color are they? Do they have a fragrance? Are there birds, butterflies, dragonflies, or any other animals with you? What else is there?
  • Once you feel a sense of energetic expansion in the third eye, breathe into this space and rest there and breathe.
  • Return here often. The more you visit this place or person the more connection you will develop and trust.

When you have established this place in your mind, you will be able to rely on it no matter where you are or what’s going on around you. It will be there for you whenever you need it.  This is a beautiful first step in focus and meditation and it is all yours to hold whenever you need it. Peace, peace, peace, blessed peace.


My work views all the elements of being a human—the physical, emotional, and mental—as deeply intertwined… It is from this whole-person perspective that we can best identify the underlying causes of our struggles and empower ourselves to heal.
There are many ways I can help you no matter where you are on your spiritual path. Let’s start with my books.
 Inside, here: https://amzn.to/2ViV1Nw
My companion journal to Inside here: https://amzn.to/2xZdAP0

Photo by Nitish Kadam on Unsplash