SOS Meditation To Ground And Panic Attacks

This guided meditation is designed to help you find grounding and stability during overwhelming moments, even panic attacks. It uses simple techniques to bring your awareness to the present moment and reconnect you with your physical surroundings.

Transcript

Hi, My friend. My name is Diana, And I'm here to help you get through this moment. It is okay to be overwhelmed, To experience intense feelings and tense emotions. Take a deep breath, Sending the air into your belly, And a slow exhale, Letting go. Another deep breath in, Expanding your belly and chest, And exhale with a sigh. Repeat it one more time, Inhale and exhale. Look around yourself. If you feel overwhelmed, Feel it loud or in your mind, Name the place where you are in. Office, Street, Park, Your home. Inhale and exhale. Feel your posture here and now, Where your body touches the ground. Feel the weight of your body and how the ground raises up to support you. Name five things that you see right now. It can be a car, Tree, Building, Your hand, Your cell phone, Whatever is around you. Take a breath in and out. Listen to the sounds around you. Name three of them. The city noise, Birds singing, My voice, Your breath. Inhale and exhale. What smells do you feel? Cooked food, Exhaust, Perfume. Breath in and out. What can you touch? Your clothes, Skin on your hands, Cell phone, Tree. Take a breath in and out. What do you taste right now? Maybe there is still a taste of the food you ate before in your mouth. Chewing gum, Nothing. Inhale and slowly exhale. Hug yourself. Sense the warmth of your skin. Feel your clothes and the gentle pressure of your touch. Hope you feel better now. Take care, My friend. Bye.