Module 2: What To Expect With This Process
Practice: Safety Mantras
Safety mantras are short, powerful phrases that send a clear message to the brain: we are safe. When spoken aloud, these statements engage the prefrontal cortex, the part of the brain that processes sensory input and helps determine what is safe versus dangerous. This helps signal to the brain that there is no immediate threat.
You may also find safety mantras helpful in interrupting automatic negative thoughts and fostering a sense of empowerment. Start by choosing three phrases that genuinely resonate with you. It’s completely normal if this practice feels awkward or unfamiliar at first, especially if a sense of safety hasn’t been part of your experience for some time. With repetition, these mantras can become second nature, offering a steady reminder to your nervous system that you are safe.
“I love my life”
“I love myself”
“We have done this before we can do it again”
“Pain does no mean damage”
“I can handle this”
“My brain is learning that I am safe”
“The pain will pass”
“My nervous system is calming down”
“I am stronger than this sensation”
Examples of Safety Mantras:
“I am safe”
“My body is strong”
“I am on the path towards healing”
“This pain will pass”
“This pain does not rule me”
“My body can adapt”
“I love my life”
“I love my body”
JOURNAL PROMPT
What mantras did you choose?
How did it go?
What sensations did you notice?
How will you remember to practice your mantras?
How to Practice Mantras:
Start by saying each mantra out loud three times. Pause briefly between each round to notice how it feels to speak these words. You’re not just saying phrases—you’re sending a powerful message of safety to your brain and interrupting the fear pathway.
This practice can be repeated as often as you'd like throughout the day. You can also combine it with breathing techniques or use it when you catch yourself in unhelpful thought loops. During a pain flare, safety mantras can be a grounding reminder: you are safe.
Example:
“My pain is just a sensation” “My pain is just a sensation” “My pain is just a sensation”.
Next Mantra…
Afterward:
The goal isn't to eliminate pain instantly, but to teach the brain that the sensation isn’t a threat. Notice how it felt to say the mantra. Did it feel strange, silly, calming, or empowering? Pay attention to any physical shifts like a softening in the shoulders, warmth in the chest, or a sense of lightness. These are signs your nervous system is responding. Help your brain associate these sensations with safety.
Every time you do this, you’re helping your brain unlearn fear and build new, healing pathways. And that is worth celebrating. This isn’t easy. Our default is often frustration or fear in response to pain. Offer yourself grace as you explore this new approach to your symptoms.
Make It Fun:
Write your mantras on your mirror, in your journal, on sticky notes, or as your phone screensaver. Put them where you’ll see them often. Make them easy to access and enjoyable to return to.