Imagery Tools for EMDR and Wellbeing

Imagery can be a powerful way to calm the nervous system and create a sense of safety. In EMDR and other therapies, practices like Calm/Safe Place, the Container, and Protective or Nurturing Figures help strengthen inner steadiness, manage difficult feelings, and build supportive inner images you can return to whenever needed.

Calm/Safe Place – A Mental Space to Rest In

This practice invites you to imagine a place—real or imagined—where you feel steady and at ease. You might notice the colours, textures, sounds, and sensations there, and how your body responds as you “step into” it. Many people use their safe place in EMDR sessions or between sessions as a way to pause and reconnect with calm.

Listen to a Calm Safe Place Guided Audio

A 13-minute practice with bilateral music (best with headphones). If it feels uncomfortable, it’s always okay to pause and choose another strategy.

Container Exercise

The container is an imagined space—like a box, jar, or hollow tree—where you can safely place thoughts or memories that feel too much. It’s not about locking things away forever, but setting them aside until you’re ready. In EMDR, this helps pause distressing material and can also be used between sessions.

Listen to a Guided Container Exercise

A short audio to help you create your own secure space for thoughts and feelings.

Protective Figures

Protective figures are imagined people, animals, or characters who help you feel safe and supported. Their role is to stand beside you, offering a sense of strength as you face challenges. In EMDR, this practice can make it easier to call on that sense of safety both in sessions and everyday life.

Download – Inner Support Imagery Practices

A handout to help you explore your own nurturing, protective, and wise figures.

Explore More EMDR Resources

Including practical tools, reflective exercises, and strategies to support your therapy process.