Emotional Emergency Pause
Are you feeling stressed right now? Or experiencing intense anxiety, anger, fear, panic or nervousness? In this short, soothing practice with Giovanni, we will focus on the breath and body sensations to gain self-awareness and calm down the nervous system, pacifying any emotional agitation that you may be experiencing. Use this meditation whenever you need an immediate quick-fix to regain your composure.
Transcript
You are in an emotional emergency now.
Your body is not happy.
It may be tense,
Boiling,
Restless,
Or lifeless.
Notice that.
Your breath is irregular.
Notice that.
Your mind is all over the place,
And your feelings feel out of control.
Notice that.
If you can,
Sit down with your spine and axe straight,
And close your eyes for a couple of minutes.
Now breathe in deeply,
And release it out with a big sigh.
Again breathe in,
And release with a sigh.
At our time,
Take in a lot of air,
Then hold.
Notice the stillness of your body and breath.
And release it all.
Now place both your hands on your belly.
Close your mouth,
And breathe normally through your nose.
As you breathe in,
Allow your belly to gently push your hands forward.
Don't move your chest.
And as you breathe out,
Your belly and your hands slowly recede back.
Breathe in,
Expanding your abdomen,
And breathe out,
Releasing it.
Continue breathing like this through your abdomen.
Let your breathing be deep.
You got in a lot of air,
And you release it all out.
Let your breathing be calm.
You have all the oxygen you may need.
Let your breathing be steady and even.
And this will even out your mind and moods.
Notice where in your body your emotions are living.
It could be a tightness in the chest,
Tension on the shoulders or forehead,
A feeling that your stomach is empty and cold,
A feeling of electricity and heat shooting through your veins.
It could be anything.
Just notice it and keep on with the abdominal breathing.
Feel that you are breathing in and out of that body part.
And with every out-breath,
You release all the tension,
All that energy.
Continue doing this until you feel well again,
Centered and back in control.
If needed,
Make the breathing even longer,
Slower and deeper.
Meet your Teacher
4.6 (8 139)
Recent Reviews
Loraine
May 13, 2025
I needed this at this exact moment. Thank you for sharing your soul space with the world .)0(
Eliz
March 4, 2025
Good balance of voice to background, so I can understand the words. Very calming and soothing voice, helpful breathing guidance
Caryn
January 1, 2025
Thanks for the meditation. But I’ll never be well again. Never.
Larry
November 7, 2024
Wonderful, and exactly what was needed at the moment. Thank you.
lena
May 13, 2024
Thank you this is going to help me on a day to day basis if not hour to hour thank you I'm am grateful
Sarah
April 11, 2024
That did exactly what you said it would, thank you 🙏🏻
Victoria
April 2, 2024
That helped immensely. I was in a full spiral panic, and now I’m OK.
Stephanie
March 29, 2024
I feel like this just saved me. I received some shocking and unexpected news. I could feel my body going into a panic attack. I excused myself to a quiet place and in a frenzy, found this meditation. It saved me from a full blown panic attack. Thank you with all my heart.
Jenni
February 20, 2024
This really helped to bring me from a heightened state to a place of calm. I will definitely be returning to this meditation regularly.
Alice
November 27, 2023
Thank you, I am saving this for those anxious moments that seem to pop out of nowhere. Your voice is very calming and your words are a good reminder in that moment of what to do.🙏🙏🕊️🕊️🦋🦋🤍🤍
Jacquelin
October 1, 2023
Beautiful thanks so very much for sharing your calming words xx
Anastasia
September 20, 2023
Great use for being in the middle of a panic attack
LisaNanda
September 11, 2023
This was so relaxing. Thank you so much! I’m going to download it to listen to, it whenever I need to. 🙏����🙏
💚Delilah💚
August 26, 2023
Thank you for helping me stop crying and breathe. I’ve been crying over a lost loved one and I started to feel sick. This helped me calm down. Blessings 🙏🏼
Lisa
August 16, 2023
Absolutely grounding and fantastic, thank you 😊
ANNETTE
June 23, 2023
Totally needed Giovanni thank you everything seems to be going in autopilot around us now !! 🙏 thanks for this A
Brigitte
June 5, 2023
This was a great way to stop and reset myself as I had been feeling very overwhelmed with my mind racing. Now, I feel calm, hopeful and focussed. Thank you 🙏
Jenn
May 22, 2023
this was so helpful in a moment of high emotional stress. thank you
Susan
May 17, 2023
My physical and emotional body really needs this reminder, especially if I wake up with something that scares me, like pain in my chest. Thank you, your words and calming voice make a difference as I acknowledge what’s happening and shift my focus breath.🙏
Val
April 9, 2023
Love the way this guided me to finding some calmness within. Thank you 💛
