Lesson 1000: Exercises to Build Psychological Security
Duration:75 minutes
Topic Introduction (Overview):
Following acute stress, a person's inner world is often in a state of "insecurity": a loss of trust in the environment, fear of bodily reactions, a strong sense of uncertainty about the future, and self-doubt. Psychological security is not about "not being afraid," but rather an inner strength that allows you to "know what you can do even when you are afraid." This course will help you rebuild a reliable psychological foundation from chaos, tension, and anxiety.
A sense of security comes from the body, from breathing, from a steady rhythm, and from a reaffirmation of one's own abilities. We will practice how to let the body know "it is safe now," how to bring the mind back to the present moment, how to let emotions find a container, and how to build repeatable little safe havens in life. A mandala is not about drawing something, but about watching—watching how you maintain your center amidst chaos, watching how security reignites from a faint spark, watching your inner order gradually return home.
▲ AI Interaction: Your "Map of Sources of Security"“
Please write down the three moments that made you feel most relaxed in the past 7 days: it could be a hot drink, a gentle word, or a quiet moment alone.
Next, write down the parts of your body that are easiest to calm down: hands, chest, abdomen, shoulder blades... choose one.
Then write a sentence: If "safety" were a color, what color would it be?
AI will help you establish your own "psychological safety point" based on your answers.
Click below to start practicing building a sense of security.
○ Rebuilding a Sense of Security: Music Therapy
Choose music that is continuous and does not fluctuate excessively, such as repeated piano passages, long violin notes, or gentle wind sounds.
Focus your attention on the most stable sound point in the music and make it your "mental anchor".
Focus on the expansion of your chest cavity when you inhale, and gently sink into the back of the chair or the ground when you exhale.
Let music serve as a background reminder that "I am safe right now".
🍃 Chinese Green Tea: Stability and Awakening
Recommended tea drinks:Longjing or Huangshan Maofeng.
The refreshing aroma of green tea helps stabilize the mind and improve awareness, while also calming overly tense nerve activity, allowing you to "stay alert" during exercises that build a sense of security.
It is recommended to brew it as a weak tea and sip it slowly, treating each sip as a "safety signal transmission".
○ Chinese Food Therapy: Yam and Lily Bulb Soothing Porridge
Yam invigorates the spleen and replenishes qi, lily bulbs calm the mind and moisten the lungs, and japonica rice warms and nourishes the stomach—the combination of these three ingredients helps the body regain a sense of being cared for. After stress, what the body needs most is warm, soft, and easily digestible food to help it regain confidence that the world is safe, and this bowl of porridge is a signal of being supported.
Healing Recipes
/home2/lzxwhemy/public_html/arttao_org/wp-content/uploads/cookbook/kao-hong-shu-pei-hei-dou.html(Please confirm that the file has been uploaded: kao-hong-shu-pei-hei-dou.html)
🎨 Dream Mandala Healing · Mi Xiangwen 1000 · Returning to the Center of Light
You dream of a dimly lit room, with the sound of wind and faint echoes all around, like uneasy shadows wandering on the walls. You light a small lamp; the light is not strong, but it draws a tiny circle at your feet, like a warm seal.
You didn't try to chase away the shadows; you simply stood quietly in the circle of light, observing how the light gradually spread outwards, how it formed delicate mandala patterns on the floor. The outer rings still swayed, but the center grew increasingly stable. A mandala isn't about drawing something; it's about watching—watching the light grow from the center, watching the sense of security expand little by little, watching yourself regain your breath in the light.
○ Humanist Script · Safety Sentence Writing Exercises
The rounded lines and gentle curves of Humanist Script can bring a steady rhythm to the heart.
- Sentence writing:I am safe. I am here. I am held.
- Chinese equivalent:I am safe and supported.
- hint:Take a deep breath with each letter you write, making your strokes an extension of "stability".
Lesson 1000: Psychological Security - Art Guidance
Objective: To establish safety boundaries using a visual structure.
Steps: Draw a perfect circle on a piece of paper, symbolizing your core safety zone. Draw a smaller dot of light in the center of the circle, symbolizing your "true self." Then, draw soft concentric circles outwards from the dot, each circle representing a support system: breathing, body, rhythm, relationships, and environment. Don't strive for neatness; simply let the lines expand in concentric circles, as if your sense of security is being gradually built up.
Please log in before submitting your drawings and feelings.
○ 1000. Psychological Security: Suggestions for Journaling
① Write down a recent situation that made you feel “insecure” and describe your physical reaction.
② If you had an "internal safety point," where would it be? Chest? Abdomen? Hand? Throat?
③ List three small things that make you feel at ease: drinking hot water, sunbathing, holding your arms, etc.
④ Write a comforting sentence that you would like to say to yourself.
⑤ What small safety ceremony did you perform today? Write down the process.
⑥ Finally, write: When I see a sense of security being established, I feel ______.
Please log in to use.
Security isn't something given from the outside; it's something you do by allowing yourself to return to your center. You are rebuilding your world step by step.
EN 
ZH 
ES 
FR 
JA