Extreme Debilitating Anxiety

If you’re experiencing extreme anxiety — the kind that grips your chest, floods your mind with worst-case scenarios, or fills your body with irrational fear of the future — this meditation was created for you. When your nervous system is in overdrive and logic can’t talk you down, this session becomes your refuge. Gently, lovingly, it helps you slow down, reconnect to your breath, and remember: fear is not fact. You are not your panic. You are safe to come back now. One breath at a time.

The first 10 to 15 minutes of this meditation will be fully guided, where I’ll gently walk you through connecting with your parts, calming your nervous system, and entering a safe, grounded space.

It’s important that you listen all the way to the end. So find a quiet, comfortable space, press play, and allow yourself the full journey.

Transcript

A quiet,

Comfortable space.

Sit or lie down.

Close your eyes.

And take a few slow,

Deep breaths.

Inhale deeply.

Let your shoulders drop.

Let your jaw unclench.

Let your mind soften.

Gently bring your awareness to the space just behind your heart.

The place where you are most comfortable.

Let go of all your fears.

Often whisper the loudest.

What is the worst story playing in my mind?

Whose voice does that story sound like?

How old does this part feel?

What is it trying to protect me from?

Let the answers come.

What am I afraid I won't be able to handle?

What if I actually can handle more than I think?

When have I faced the unknown before?

What strengths carried me then?

What would it feel like to trust those strengths again?

What part of me is tired from always needing to be ready for the worst?

What does the future actually need from me right now?

What if the future is not my enemy?

What if it's not something to fear,

But something to meet?

What part of me wants to believe in miracles again?

Breathe into that possibility.

Let it light a tiny spark of hope inside your chest.

Let the fear soften.

You don't need all the answers now.

You just need to know you're not alone inside.

There are parts of you that fear.

Who you are.

What you're capable of.

Inhale courage.

Whisper to yourself,

My future is secure.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.

I don't have to fear my future.