🌿 Orienting to Safety
​Training your attention
From Ashley Russell, EMDR Therapist | emdrbristol.org

🧠 What is orienting?
Orienting is where your attention goes.
Your nervous system is constantly asking:
“Am I safe, or is there danger?”
This happens automatically.

⚠️ Why this matters
Humans are wired to notice threat first.

• The brain prioritises danger (negativity bias)
• This can keep you focused on what feels wrong
• Your body can feel on edge, even when you are safe

🔄 When attention locks onto danger
You might notice:

• Anxiety or tension
• Hypervigilance
• Feeling unsettled

Even when nothing dangerous is happening.

🌱 Orienting to safety
This is not about positive thinking.
It’s about including more of what is actually here.
Notice:

• Something you can see
• Something you can feel (touch)
• Something you can hear

Let your attention land on neutral or safe things.

👀👋 Use your senses
Support your nervous system by:

• Looking around slowly
• Touching something solid (chair, clothing, floor)
• Noticing steady sounds

Touch can be especially grounding:
“I am here. I am supported.”

📝 Quick practice

• Look around
• Name 3 things you can see
• Notice 2 things you can feel
• Notice 1 thing you can hear

Take your time.

✴️ Ashley’s Tip
Don’t try to “think your way out” of anxiety.
Move your attention instead.
Turn your head.
Let your eyes land.
Reach out and touch something.

✴️ Remember
Your brain will still look for danger — that’s normal.
This is about expanding what you notice, not forcing how you feel.

📄 Download this as a printable PDF:
👉 Orienting to Safety – Ashley Russell

🖋 This resource was created by Ashley Russell, EMDR therapist at emdrbristol.org.
Informed by Rick Hanson, Stephen Porges, Francine Shapiro
Feel free to share it with others — just keep the credit and the care.