Come Back To Now: A Gentle Reset For Anxiety Attacks

This calming audio is designed to help you gently interrupt anxiety or panic attacks and return to a sense of safety within your body. You'll be guided through slow, grounding breaths, sensory awareness exercises to anchor you in the present moment, and soothing affirmations to reassure your nervous system. This practice also includes inner child comfort to remind you that you're not alone and that it's safe to slow down. By the end, you'll feel calmer, more centered, and supported to continue your day with a greater sense of peace.

Transcript

Place your hand on your heart or your belly and gently breathe in through your nose for 1.

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2.

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3.

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And hold.

Now slowly exhale through your mouth.

4.

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3.

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2.

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1.

Again,

Inhale,

Let the air come in slowly,

And exhale,

Let the tension melt away.

Just like that.

Keep going.

With each breath,

Let your body know,

I am safe to be here now.

Let's come back to the present moment by using your senses.

You don't have to get this perfect,

Just notice gently.

Look around where you are,

And I want you to name 5 things you can see.

It can be a color,

A shadow,

A shape,

Anything.

Say them in your mind or out loud.

Now find 4 things you can touch.

Your clothes,

The floor,

Your skin.

Feel the texture,

Just notice without judgment.

Now,

What are 3 things you can hear?

Maybe the hum of something near you,

There could be music playing,

Or even just the quiet between the sounds.

It counts too.

What are 2 things you can smell?

Even if you smell nothing at all,

That counts too.

And finally,

One thing you can taste,

Or one thing you're grateful for in this moment.

Just one small thing.

You're doing so well.

Even if your heart is still racing,

Your body hears you.

This feeling will pass.

You are not broken,

You are not weak.

You are having a normal response to overwhelm.

And now,

You're gently guiding yourself back.

Back to your breath,

And back into your body.

I want you to repeat this softly,

Or just listen.

I am safe in this moment.

I am doing my best,

And that is enough.

This wave will pass.

I am allowed to slow down.

I am loved even when I feel afraid.

If it feels okay,

Bring one hand to your heart again,

And just imagine a younger version of you.

The part of you that feels scared or overwhelmed right now.

I want you to imagine holding them close to you.

I want you to whisper softly to them,

And say,

I'm here with you now.

I won't leave you.

We are okay.

Breathe with them.

You need to know that you are your own safe space.

Slowly begin to notice the space around you.

Wiggle your fingers or your toes.

You came back to now.

You've anchored yourself.

You did something kind and courageous.

Come back to this anytime you need.

You are loved.

You are safe.

You are enough.