Calm Your Anxiety And Panic Attack (Short Version)

This audio is designed to help you when you are feeling anxious or having a panic attack. It is a short exercise that aims to ground yourself and feel yourself in your body. It is not meant to be a long meditation practice but only for certain situations where you need a quick "pick me up and bring me back to the present" moment. Follow Guri for more resources xoxo

Disclaimer: This exercise works in most situations but please seek medical help in case you are not able to calm yourself down.

Transcript

Welcome,

This is Gurey and I'm going to guide you through a number of steps that will help you to calm down and ground yourself.

Before we begin,

I want to say that whatever you are going through,

The way you are feeling,

Your emotions,

No matter how severe they are,

You are not going to feel this way in a few minutes,

So trust that,

Because emotions are like waves in the ocean,

They are always fluctuating,

You don't need to stop anything,

Because that's impossible,

Right?

But learn how to ride the waves,

You are stronger than you think you are.

Now,

I want you to try looking around and see five things.

Any five things that you can see,

The wall,

A desk,

The green plants,

Your nails,

Any paintings.

Now I want you to touch four things,

Maybe your legs,

Your skin,

Coffee mug,

Your clothes or a pen,

Whatever you have around you,

Touch four things one by one and try to feel the connection.

Now try to hear three sounds,

Maybe it's my voice,

Your breath,

The air coming out from the vent,

Ticking off the clock or maybe someone is talking outside.

Notice the sounds without getting lost in the story.

Now try if you can smell two things,

Smell of the cream on your hands,

Maybe candle burning in your room or maybe you accidentally made a toot.

Alright let's not do that but try to use your sense of smell.

Now try to taste one thing,

Maybe you had a coffee that you can still taste on your tongue,

Maybe tea,

A cookie or something else.

That's awesome,

You're doing such a great job.

Now I would like you to bring your attention to your breath.

Notice if your breathing is shallow or deep.

Now we are going to do a quick breath work to bring more balance in your mind and body.

Do your next exhale,

Inhale with me on one,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four.

Hold your breath,

Inhale,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold your breath,

Inhale,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Hold.

Now simply return back to your natural breathing cycle.

You can repeat this process or simply sit in the silence for a moment.

I trust you are feeling better than before.

Make sure to save this audio and also share this with someone who suffers from anxiety and panic attacks.

I'm sending you love and big hugs.

You got this.

Reviews

I liked how he shared about writing the waves of emotion and not getting carried away with them. And then distracting myself by looking, smelling, touching, etc. items in the room around me.

Love This really much! Do you know any Swedish person Who can do This in Swedish on insight timer? Big hug from Cilla

Thank you!

That was awesome !! Thank you

I feel calmer now. Great mindfulness exercise.

I was having a SEVERE panic attack, the first in a long time and had no meds with me. This helped me so much.

Amazing 10-10 whould recommend!

Just what I needed!

Loved it! Guri is so real and in tuned.

Shirt and goodc

fun, easy to follow, soft soothing tone