How to Create 12 Multisensory Safe Spaces in Mind, Body, and Spirit

How to Create 12 Multisensory Safe Spaces in Mind, Body, and Spirit

Multisensory Safe Spaces
Life is stressful, so having safe spaces is essential.  Having a back-up plan  of safe spaces is very helpful when you’re in a potentially de-stabilizing situation.   Having safe people and safe spaces can be very helpful, but not always realistic.  So, when external safe spaces are not available, here’s how to create 12 multisensory safe spaces for internal safety & stability.

Important: This article has resources about restoring wellness, and is based on my research and my experiences.  This information is not meant to take the place of counseling or therapy.  If at any time you feel uncomfortable or need to talk to someone, wellness resources can help you find a counselor and other resources that may be helpful.

Disclaimer: Please note that this blog contains affiliate links.  This means that if you purchase through these links, the price will be the same for you.  And I’ll receive a small commission that helps support my blog and my family.  Hope you have a blessed day!

What is Safety?

First, to get a bigger picture of safety, what’s does unsafe usually mean?

Unsafe = fear, danger, risk, harm

So, fear would be opposite of feeling safe.  I am usually afraid when I am in danger, or feel like I am in potential danger.

Being around toxic people, conflict interactions, and tense environments can seem potentially dangerous and risky. 

De-stabilizing situations can cause  a person’s reaction  to spiral, increasing in anxiety, triggers, fear, addictive patterns, and unhelpful behaviors.

So, now let’s tackle what safety usually means:

Safe = protected, unharmed, secure, 

  • Being in a safe environment
  • Having safe people around you
  • Making safe choices
  • Having an inner peace of safety and stability
  • Feeling comfortable to be yourself
  • Having confidence to follow your dreams

Now that we understand what safety is, we can focus on how to create safety.

Back-Up Plans

I came away from a Sandtray Therapy training with a playlist of our favorite anthem songs.  These songs lift me up, give me hope and stability, and surround me with safety.  These songs are now part of my back-up plan to lift me up when I’m in a de-stabilizing situation.  

This reminds me of how Alcoholics Anonymous and other 12-Step Addiction Recovery Groups focus on always having a back-up plan.  So, when a recovering alcoholic is feeling tempted, their back-up plan includes having 10 people ready to call to help them.  

It’s important that these 10 people give encouragement, hope, and a reason to stay on track.

Just like back-up plans give:

  • Support
  • Hopefulness
  • A way to stay safe

Moms Carry Back-Up Clothes

How many moms carry back-up clothes for their little ones in their diaper bag? The back-up clothes sure come in handy when your little one gets all messy and suddenly has to change.  

Having a back-up plan is like having an extra set of clothes to wear when you spill coffee all over you. Back-up plans can help when you’re feeling unsure, surprised, or scared. 

Unique Multisensory Safe Spaces

Unique Multisensory Safe Spaces

Check out these 12 ways to create safe spaces, each with specific examples and ideas.  Then maybe you will be able to find ways to create your own personalized safe space.  

In the list below, there are style attributes in parenthesis ( ) listed next to each safe space,  These attributes describe different learning styles and unique qualities people prefer.  Sometimes, people need a coping skill that matches their learning style or unique preference. 

Multisensory approaches can meet people’s unique needs, offering specific coping skills for different situations.

Multisensory approaches:

  • Mind/thoughts
  • Body/kinesthetic
  • Spirit/spiritual/mindfulness
  • Heart/emotions
  • Auditory/music
  • Verbal/auditory 
  • Sensory/touch
  • Nature/spiritual/kinesthetic

Other times, it can help to try something new, especially if you’re in a dry spiritual season of life. Life transitions bring new changes and a need for learning new coping skills.

Create 12 Multisensory Safe Spaces in Mind, Body, and Spirit  

May these coping skills bring you peace, safety, and stability to move forward and grow on your journey of life.

1.     Playlist of Songs: empowering(music/auditory, spiritual/mindfulness)

  • Start with 1 favorite song, add a 2nd inspiring song, add a 3rd comforting song
  • Sing out loud, helps gain mastery and empower confidence 
  • Write the words out to your favorite 3 songs, these are your theme songs

2.     Affirmations (mind/mindfulness, verbal, auditory)

  • Empowering Affirmations
  • Kind Affirmations
  • Positive Affirmations
  • Self-Compassion Breaks

3.     Body movement = Symmetry moves, bi-lateral stimulation (body/kinesthetic, spiritual/mindfulness)

  • Walking, moving each leg and each arm
  • Hug – give yourself a hug, wrap your arms around your chest & shoulders, tap your shoulders, squeeze yourself withlove
  • Yoga poses — Child’s pose

4.     Go outside (sensory, spiritual/mindfulness)

  • Touch a tree
  • Feel the air/wind
  • Sit in the sunshine

5.     Meditations (mind, spiritual/mindfulness, verbal, auditory)

  • Apps — Hearing a calm voice lead you through a meditation
  • Affirmations– reading them out loud to yourself
  • Self-Compassion Affirmations– read & write them for yourself 

Insight Timer app

Calm app

6.     Grounding (spiritual/mindfulness)

  • Grounding steps – intentionally walk, firmly place each foot on the ground
  • Feet on the ground/floor – Place your feet firmly on the floor, being present
  • Sit on the ground/floor– Feel the ground beneath your seat

7.     Body Scan (body, mindfulness)

  • Notice tense & relaxed parts of your body
  • Start at your head and work your down towards your feet.  
  • Moves your thoughts focusing on your body and gets the thoughts out of the cycle stuck in your head.

8.     YouTube: Meditation Relax Music (auditory/music, spiritual/mindfulness)

  • Watch calming scenes of nature
  • Hear beautiful calm music
  • Relax your mind and emotions 
  • Signing bowls
  • Flowing water

9.     Hands-on activities: both hands (kinesthetic/body)

  • Knitting
  • Cross-stitch
  • Painting
  • Play dough
  • Baking
  • Draw with the opposite hand

10.  Mini Nature (outdoors/spiritual) (sensory/touch, spiritual/mindfulness)

  • Stones, gems, rocks, sea shells – feel how smooth, calming 
  • Tea lights, candles, string of lights– see the light and feel hope
  • Mini-sandtray, Zen sandtray– touch the sand, be present

11.  Visual Encouragement (visual, kinesthetic/writing)

  • Write down encouragement on color note cards
  • Hopeful Scriptures
  • Positive Affirmations
  • Visual sketches

12.  Comforting objects (sensory)

  • Weighted blanket 
  • Shawl
  • Energy bracelets
  • Miniatures 

What Creates Safety for You?

So, why not come up with list of resources that create safety.  Start with familiar resources that feel safe, empower hope, and encourage you.  Then brainstorm ways that could be calming, kind and caring to yourself.

Real Life Application:

Considering the 12 Multisensory Safe Spaces:

  1. Which is the most helpful?
  2. What resources help you feel safe?
  3. How does these resources help you feel calm?
  4. What resources help create a comfortable space for you?
  5. Which resources empower you and help you feel confident?
  6. What fills you with hope and inner peace?
  7. Which safe space are you the most likely to use?

Write these items down, you’ll be more likely to remember them and actually use them.

How was this information helpful?

I hope these 12 Multisensory Safe Space ideas are helpful for you, creating a sense of safety and peace right when you need it.  If this information is helpful, please share it with a friend.  

I’d love to hear from you and how these 12 safe spaces help you. 

Join the Wellness Tribe

I’d love to hear about your journey towards wellness! What obstacles are in your way towards wellness?  What helps you gain wellness?

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

Join the Moore Wellness Tribe

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

 

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

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44 Compassion & Spiritual Self-Care Activities

44 Compassion & Spiritual Self-Care Activities

44 compassion and spiritual self care activities

I love essential self-care activities that are simple, affordable, and enhance wellness.  Especially self-compassion and spiritual wellness activities that can decrease anxiety, perfectionism, and judgment.

How can practicing self-care activities
help you grow in compassion and spiritual wellness?

Let’s see how many affordable self care activities can be done in 15 minutes and relieve stress!

In this blog post:

This blog post shares essential self-care activities that are affordable, simple, and enhance wellness:

  • Compassionate Self-Care
    • 4 Compassion Breaks
    • 10 Compassion Affirmations
  • Spiritual Self-Care
    • 10 Spiritual Wellness Activities
    • 7 Contemplative Spiritual Practices

Disclaimer: This article has educational resources about restoring wellness through trauma recovery, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.

Compassionate Self-Care

#1 Self-Care Essential Activity: Self-Compassion

The first essential self-care activity may seem easy to do, yet sometimes we don’t even know we’re missing it.

Who do you give love to?

I am really good at giving love to others.  So it surprises me when I realize I am not giving love to myself.

Compassion and Self-compassion can be defined as giving love to others and giving love to yourself.  The difference is who you are giving compassion to, whether it’s to others or to yourself.

Are you hard on yourself?

Can you relate?  When you make a mistake, are you hard on yourself or loving to yourself?

Trauma Recovery & Low Self-compassion

Before I realized I needed self-compassion for inner healing, I didn’t even know I was being so hard of myself.  

Let’s start at the beginning of when I learned about self-compassion being vital in my own trauma recovery journey. 

Many people are hard on themselves; especially trauma survivors.  When someone experiences a trauma, they may blame themselves for somehow causing or not stopping the traumatic event.  So, from that point on, trauma survivors may have a hard time giving themselves  compassion and giving others compassion.

Opposite of Compassion

So what happens if we are stop giving compassion to ourselves and others?  The opposite of compassion is hatred, cruelty, indifference.  Other similar terms could be judgment, criticism, and insignificance.

Judgment and criticism can be familiar daily battles.  For me, It is especially difficult to admit and accept that I expect way too much from myself and that I cannot reach my own expectations.

I think I can always do better, always improve.  But this expectation drives me into perfectionism.

For example, I have a hard time admitting anything negative.  Especially when things are too difficult for me to handle (anxiety), or when I cannot reach my own expectations (perfectionism).  

Anxiety and perfectionism just burden me with more judgment.

Self-compassion is a healing path

Self-compassion heals self-judgment.

Having self-compassion gives me permission to accept when I’m being judgmental and critical with myself.   Then I am able to give myself compassion and love myself even when I make mistakes.

I can be aware and accept things that are less than positive while giving myself self-compassion.

It’s important to choose to see things positively, and this is where self-compassion continues to becomes a pivotal healing path for me.  I can choose to love myself during difficult times, using self-compassion breaks.

Self-compassion Break

  • May I be kind to myself in this moment.
  • May I be safe; may I be strong.
  • May I accept myself, just as I am in this moment.
  • May I give myself any compassion I need.

Kristen Neff has 8 self-compassion exercises on her website, including this one in this blog post: www.self-compassion.org

This form of self-care can be practiced throughout the day, at work and at home, with family and just by myself.

10 Compassion affirmations:

  1. I can love myself when I’m being too hard on myself.
  2. I can give myself grace when I make mistakes.
  3. Being flexible and showing myself compassion helps me be kind to myself.
  4. I choose to show grace to myself.
  5. During difficult times, I choose to love myself.
  6. I choose to see through compassionate eyes.
  7. I can see things positively and with grace.
  8. For inner healing, I give myself compassion.
  9. I am being flexible and kind to myself.
  10. I am showing love to others, to God, to myself.

Practicing self-compassion is practicing self-care at the highest level.

Download Self-Compassion Positive Affirmations

  1. First, download self-compassion positive affirmations
  2. Second, receive an email and click confirmation to receive the download

Congratulations!!  You are now growing in positive wellness!  Post this on your fridge, desk, or mirror, wherever you’ll see it easily.

Oh, the freedom I feel when I am compassionate with myself.

As a result, when I am being more flexible and kind to myself, it is a lot easier to change my goals and be more realistic for myself.

The more I show self-compassion, the more I am sharing God’s love with myself and growing spiritually.

Reflection:

  • How can I share compassion with myself?
  • When would be a good time to share compassion with myself?
Practicing self-compassion is practicing self-care at the highest level.

Enhance Spiritual Wellness

#3 Self-Care Essential Activity: Spiritual Wellness

10 Quality spiritual self-care & wellness activities in 10-15 minutes:

  1. 10-minute meditation
  2. praying while driving (with eyes open 🙂
  3. reading a sacred text
  4. a walking prayer, where you walk and talk to God (quietly to yourself or out loud 🙂
  5. sitting outside in nature for 15 minutes
  6. laying down and resting
  7. being still and listening
  8. mindfulness practice (being present and aware, with acceptance and kindness)
  9. coloring a mandala
  10. prayer doodling  

Spiritual practices, such as mindfulness can help you grow in self-awareness, stay in the present moment, and grow in emotional regulation and self-control.  

Mindfulness can be simple or in-depth if you choose.  So, you can practice mindfulness during the day and night to help relax and calm the body, mind, and spirit.

How does taking care of myself help me grow spiritually?

Contemplative Spiritual Practices:

  1. Creative spiritual practices = journaling, music and singing, improvisation
  2. Generative spiritual practices = visualization, loving-kindness meditation
  3. Stillness spiritual practices = centering, meditation, quieting the mind
  4. Relational spiritual practices = deep listening, storytelling, council circle
  5. Activist spiritual practices = work and volunteering, pilgrimages, vigils and marches
  6. Movement spiritual practices = yoga, labyrinth walking, walking meditation, dance
  7. Ritual/cyclical spiritual practices = retreats, establishing a sacred/personal space, ceremonies and rituals based on spiritual or cultural traditions

The Tree of Contemplative Practices

Contemplative Tree of Spiritual Practices
The Tree of Contemplative Practices

For more information about contemplative spiritual practices, visit www.contemplativemind.org/practices

Grow Closer to God

You may hear that to grower close to God, you need to give up something.  Many people will sacrifice themselves for others, and stop focusing on themselves.

So, this focusing on self may sound counter-productive.  It may feel like you’re going against the norm and could be an obstacle to grow closer to God.

Consider the possibility that enhancing your self-care could help you grow in compassion.  

The practice of slowing down and practicing spiritual practices builds self regulation and compassion for self and others.  

How does sharing compassion with others help me grow spiritually?

The more compassion you have for yourself, the more compassion you will have for God and others.  Loving God, loving yourself, and loving others helps you grow spiritually.

Practicing self care can help you grow in compassion and grow in your relationship with God.

self-care activities = enhance compassion = grow spiritually

Self-care can help you grow closer to your self and help you grow spiritually.

Reflection:

  • What top 3 spiritual practices are you drawn to?
  • Which one spiritual practice would you like to try this week?

Summary of Blog Post:

Choosing to focus on self-care can help you grow in self-compassion, grow in building integrative wellness, and grow in your spirituality.

Practicing Self-Compassion

Building Integrative Wellness

Growing in Spiritual Wellness

I want to hear from you!

I hope this journey helps you improve your self-care and wellness.

I’d love to hear about your journey towards wellness! What obstacles are in your way towards wellness?  What helps you gain wellness?

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

 

Join Wellness Tribe

Join Moore Wellness Tribe!

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

How can I receive Wellness ideas?

  1. First, JOIN Moore Wellness Tribe
  2. Second, receive an email and click confirmation that you joined Moore Wellness Tribe.

Congratulations!!  You are a member of our wellness tribe!!

You’ll receive weekly encouragement, life coping skills, and authentic ways to improve your wellness.

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
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