In Case Of Panic, Press Play

This 5-minute guided meditation is designed for those urgent moments of panic, overwhelm, or anxiety when you need an immediate reset. Through simple breathwork and gentle body awareness, you’ll release tension and reconnect with a sense of safety. Each inhale grounds you, each exhale softens the intensity of the moment. By the end, you’ll feel steadier, calmer, and more present—ready to move forward with greater ease.

Transcript

Welcome to a dash of meditation.

If you're listening right now,

You might be feeling overwhelmed,

Panicked,

Or disconnected.

That's okay,

You're not alone.

Let's find calm by gently closing your eyes or softening your gaze.

Begin by placing one hand on your chest and one on your belly.

Feel the warmth of your own touch.

Take a slow breath in through your nose,

Hold for a gentle moment,

And release through your mouth.

Let the sound of your exhale remind you that you are safe and this feeling will pass.

Let's walk deeper into calm by slowing everything down.

Inhale for a count of four,

Hold for two,

Exhale for a count of six.

Again,

Inhale,

One,

Two,

Three,

Four,

Hold,

One,

Two.

Exhale,

One,

Two,

Three,

Four,

Five.

By elongating your exhale,

You are telling your body it's safe to relax.

Notice the muscles in your face softening just a little more with each cycle.

Notice your body beginning to trust the rhythm of your breath.

Now,

Bring awareness to your feet by pressing into the ground.

Notice the support beneath you.

Wiggle your toes,

Roll your ankles if you'd like,

And say silently to yourself,

I am here,

I am safe.

Now,

Shift your attention to your hands.

Feel the weight of them resting.

Clench your fists slightly and release.

Notice the difference,

Your body's responding to calm instruction.

Place both hands over your heart now and connect with the steady beat inside your chest.

Breathe into that rhythm.

Inhale slowly,

Filling the belly first,

Then the chest.

Exhale gently,

Softening the jaw,

Releasing and relaxing the shoulders.

If thoughts are racing,

Let them float by like leaves in a stream and keep bringing your attention back.

Hands on heart.

The breath in your body.

As we close,

Remind yourself this wave will pass.

Panic is temporary,

But your strength is lasting.

Take one final deep breath in,

Biggest breath of the day,

Filling your lungs completely.

Exhale,

Let it go.

Release everything you don't need in this moment.

Whisper silently,

I am calm,

I am safe,

I am here.

When you're ready,

Gently open your eyes or lift your gaze.

Until next time,

Carry this grounded calm with you,

Step by step.