Welcome to this anxiety and panic release meditation.
If you're listening to this,
Chances are you may be in need of immediate relief.
So there's nothing you need to do perfectly and nothing you need to change.
Let my voice be here with you.
You are safe.
You are not alone.
Take a moment to place one hand over your heart or the center of your chest.
Feel the warmth of your own touch.
A gentle reminder that you are here and that you've already taken the first step toward calming your body.
Let your shoulders soften.
Unclench your jaw.
Let your belly release just a little.
Your body may feel tight,
Shaky or overwhelmed,
And that's okay.
That's just your nervous system doing its best to protect you.
You don't have to fight this feeling.
Just simply acknowledge that it's there and know that this will pass.
Let's begin with a few grounding affirmations.
You can say them quietly in your mind or simply just listen.
With your hand still on your heart,
Repeat,
I am safe in this moment.
My body knows how to come back to calm.
This wave will pass.
I am here.
I am okay.
Let's say those again.
I am safe in this moment.
My body knows how to come back to calm.
This wave will pass.
I am here.
I am okay.
Keeping your hand on your heart as we move into a simple breathing pattern.
Just follow my count.
We're going to inhale for 4,
Hold for 2,
And exhale for 6.
When you're ready,
Inhale 2,
3,
4,
Hold 2,
Exhale 2,
3,
5,
6.
Again,
Inhale for 4,
2,
3,
4,
Hold 2,
Exhale 2,
3,
4,
5,
6.
And now at your own pace,
Do a couple rounds.
Now let your breath return to whatever pace feels natural.
Feel your hand on your heart,
Steady,
Warm,
Reminding your nervous system that you are safe.
If there is still tension in your body,
Imagine your exhale softening any leftover tension,
Even if it's just by one degree.
Not forcing it away,
Simply easing,
Loosening,
Giving yourself space to breathe again.
Let yourself hear these words as if they are being spoken directly to that part of you that needs comfort.
You are okay.
This feeling is temporary.
Your body is settling.
You are returning to yourself.
Take one more soft breath in and a long,
Gentle exhale out.
You've already moved to the hardest part.
You've created safety inside your body again.
And this calm is yours to return to anytime you need.
When you're ready,
Let your hand fall gently to your lap and know that you can pause here for as long as you need.
Thank you for giving yourself these moments of care.
You are safe and you are supported.
