Panic And Anxiety Relief

If you are suffering with panic or anxiety, this guided meditation can help you quiet your mind and calm your nervous system. Please feel free to do this practice while sitting, standing, or lying down.

Transcript

Hello,

If you are feeling panicked or extremely anxious right now,

Let's take some time together to calm your nervous system and tune into the present moment.

Panic and high levels of anxiety usually come from an overly busy mind and a disconnection from our breath,

Our body,

And present moment reality.

So we're going to work with all those things in our time together.

Let's start by shifting from what if to what is.

Whether you're standing,

Sitting,

Or lying down,

I'd like you to bring your attention to whatever surface is beneath you.

It might be the floor,

Or a cushion,

Or a mattress,

Or the ground.

Wherever you are,

There is some surface beneath you supporting your body.

See if you can really notice that surface and all the body parts that are touching it right now and being held by it.

Notice the solidity of that surface.

It's a fact.

You can touch it or see it.

It is solid.

If any thoughts are swirling around in your mind,

Notice how they are not solid like that surface.

You can't hold them in your hand.

You can't see those thoughts with your eyes.

You can't put them in your pocket.

They're images and stories,

Usually about the future,

Based on the past.

Those swirling thoughts that led you to feel panic and anxiety are not based in this present moment reality.

If something happened that needed your attention,

You would turn off this recording and deal with it.

But because you're here right now listening to my voice,

You are not in current danger.

In this moment,

You are safe.

See if you can really take that in.

If you are here right now listening to this recording,

You are safe.

The only thing that is making you feel unsafe are your thoughts.

So let's connect again with reality,

What is solid and real right now.

Let's bring attention to your breathing.

Your breath is real.

You can feel it.

You can hear it.

See if you can notice your next inhalation and then your next exhalation.

Really notice your body breathing.

Try to extend your belly as you breathe in and let your belly deflate as you exhale.

Imagine oxygen filling up your whole body as you breathe,

Nice and even.

Follow your next inhale and notice your next exhale.

And if any thoughts pop up and try to pull you out of presence,

Imagine you could open up a door or a window and air your mind out like you would air out a room.

Imagine all your thoughts airing right out of your mind.

Now all that's left is a body breathing,

Sitting,

Standing or lying on a surface.

And now notice what you're touching with your hands.

Any surfaces that you're touching,

It might be some type of material or something you're holding or your own skin.

Bring your attention to what you can actually factually feel with your hands.

And if you're not touching anything right now,

Notice the sensations in the palms of your hands.

Good,

And keep being aware of your breathing.

Now see if you can relax your facial muscles.

Consciously relax your forehead and your eyebrows,

Your eyes and your jaw.

Consciously allow the muscles in your face to soften and relax.

And remember if thoughts pop up,

Notice how they are not solid reality.

You can't touch them or hold them or see them.

They're swirling recycled stories and images.

They may feel real,

But they're not real.

All that's real in this moment is that you're sitting,

Lying or standing on a surface and you're breathing and you're listening to the sound of my voice.

So if any thoughts pop up,

Again just imagine airing out your mind like you would air out a room.

Opening up doors and windows and letting it all air right out.

And then come back to what is actual,

Factual,

Solid and real.

Just tune now into your shoulders and your neck and see if you can consciously allow all the muscles to unwind and soften.

And now bring your attention to your torso.

If you're aware of any sensations inside that may have been caused by your thoughts,

That's totally fine.

See if you can observe those sensations with a neutral awareness.

See if you can get a little separation from those sensations.

Just simply witnessing them.

And as you breathe,

Imagine breathing some softness and soothing into those sensations.

Offering them some soothing.

Imagine your breath is like a soothing breeze gently blowing through those sensations.

And now bringing your attention to your legs.

See if you can give your legs permission to relax from your thighs down to your lower legs and all the way into your feet.

Just a wave of relaxation.

And if your feet are touching any surface,

Notice the feel of that surface on your feet.

And see if you feel any sensations in the soles of your feet.

Now see if you can take in that right now,

In this moment,

You are safe.

If you weren't safe,

In reality,

You would be dealing with the situation at hand.

But right now,

You're here with me listening to this recording.

In this moment,

You are safe.

You're here breathing on a surface right here,

Right now.

Try saying to yourself,

In this moment,

I am safe.

In this moment,

I am safe.

See if you can really take that in.

In this moment,

Right now,

You are safe.

See if the anxious part of you can take that in.

In this moment,

You are safe.

If something happens in the future that needs your attention,

You'll handle it then.

But right now,

In this moment,

You are safe.

And once again,

Bringing your attention back to your breathing.

Just following your breath all the way in and all the way out.

You can check in again and make sure your shoulders are softened and your jaw and your eyes are relaxed as possible.

Allowing your breath to soothe your whole system.

Notice any sounds around you.

Good.

And you can feel free to repeat this process again anytime or if one particular part felt helpful,

I hope you'll repeat that throughout the day.

Thank you so much for joining me and I am wishing you peace and ease in your mind and body.

Namaste.

And until next time,

Stay Incredible.

Reviews

A great separation moment from my mind and body. Peace. Thank you!

This was very helpful. I’ve been having severe insomnia recently, by following your prompts I was able to settle back down in the middle of the night and felt much less anxiety so thank you very much.✨💜💜💜✨

Such a beautiful, soothing voice! This meditation really provides relief. Thank you for that. I will return.

Beautiful voice and useful grounding, soothing words. Thank you 🙏✨️

New favourite track and instructor! Super effective meditation to lower the anxiety levels. Thank you.

Very well done track. Very calming during monkey mind situation. Thank you 🙏🏻

Feeling much better after hearing her. She is a great teacher.

Very relaxing and soft voice.
Thank you for helping get to feet 🐾 today 😊

Thank you! I woke during the night in a complete panic. I'm feeling much better after this meditation.

This was a much needed reset. Calming, soothing moment of ease. Caregiver for my ailing Mom and this was exactly what I needed. Thank you.

Thank you so very much 🙏🏼. I needed this this morning 🌻♥️

After a stressful day having received challenging news this meditation was exactly what I needed.

Very calming after a very intense anxiety producing day. I hope that I can remember a lot of this when my head hits the pillow tonight. Much appreciated. Thank you for helping me. Let go of the day.

That was so helpful! My heart was pounding... disagreement with cousin and I had a bit of coffee. I feel so much more grounded and present. I like that she kept reminding us we are safe in this moment

Thank you. Had a disturbing phone call and couldn’t manage the fear. This meditation was magic.

This has helped me so much to feel more grounded when feeling anxious- thanks you so much

Thank you for creating this wonderful meditation to ease panic and extreme anxiety. It was ever so helpful. This will definitely be one of my go-to's on Insight Timer. I will come back to it again and again,
especially in the morning when I awaken and my anxiety is the worst. when I open my eyes.

With much gratitude and love

Very helpful for regaining a sense of safety and less anxiety/immediacy

A different approach, not as much of a panic talk down as a relaxation and grounding exercise. At first I couldn't settle but after 5 minutes I was able to reassure myself that I was not going to pass away and get into the meditation. After that point it was very helpful and reassuring. Thank you so much, I'll be using again for sure. Loved the music and voice, really well done.

The title drew me to this meditation. It's exactly what I was seeking today.