When you start your healing journey of recovering from trauma, you will need to begin with self-regulation and stimulating your vagus nerve in order to support your nervous system and calm down. A first step on the way towards such practices is the creation of a safe space that you can retreat to whenever you want to practice grounding and do healing work like meditation, yoga, writing, breathwork or bodywork.

How to Create Your Own Safe Space

• Choose a corner or space in your home that is not publicly exposed to windows. If you not have such a space, use curtains to protect yourself from the outside world while doing the work

• Tidy that space up and remove any clutter. Free up space for yourself.

• Integrate soft lighting in the room and avoid facing any mirrors

• Minimize external noise – close a door, your windows, the shatters

• Your safe space should be a space where you are protected from interruptions from others, so make sure no one will interrupt you. If you live with others, tell them before you go to your safe space that you need a moment to yourself and close the door of the room you’re retreating to.

• Switch your phone off or set it on airplane mode. Do not allow any distractions to block you from sinking into your self-alignment.

• Practice breathing exercises, yoga, meditationg, humming, singing or other types of bodywork consciously until you can sense a shift in your nervous system to a sense of calm and relief. This is how you can stimulate the vagus nerve and self-regulate without relying on external means of regulation for the nervous system.

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