Panic And Anxiety Relief: You Are Safe

Panic attacks are so frightening and can feel catastrophic, but you can learn to experience fear and respond with calm. Listen to this reassuring meditation either sitting or lying down. Breathing, psychoeducation, and calming statements can help you feel more grounded and assist the body and mind in settling and becoming calmer.

Transcript

So you're here because you're feeling panicky. And so it would be fine for you to find somewhere comfortable to sit or to lie down and allow your body to settle in that space. Fix your eyes on a fixed point within your immediate view and hold that gaze just for now. Maybe a spot on the ceiling if you're lying down or a point on the floor in front of you. This is simply a little time for you to pause, Breathe and give your body the opportunity to settle. Just continue to gaze at the fixed point in front of you and take a gentle breath in up through your nose. And slowly breathe out. Again, Keeping that gaze and a comfortable breath in when you're ready. And a slow gentle breath out through the mouth. No need to force the breath. Again when you're ready, A gentle breath in through the nose and this time see if you can lengthen the breath out. Long extended exhales are the key to calming. So just continue in this way, Pleasant nasal breathing up through the nose and then an extended exhale out if you're able to. Whilst continuing the gaze on the fixed point. That's right. And I don't know if your heart is racing or your breathing has changed. You may feel shaky or lightheaded or maybe notice tingling or trembling. But what I do know is that the feelings of panic can be very frightening. Now, If you're feeling comfortable enough, Just close your eyes. And continue to relax your breathing. And remember that feeling frightened does not necessarily mean that you're in danger. When we experience fear, Our body's fear response is activated. It's designed to act on any perceived threat. Sometimes it's very sensitive and it can be activated in error. So think of a smoke alarm that sounds when there isn't actually a fire. The alarm is real, But it was only the toast. In the same way, The sensations you're experiencing during panic are real. Your heart may be racing, Your breathing may have changed, Your legs may feel unsteady, And yet these sensations can be part of your body's response to fear. And if you've been medically assessed and understand that you're experiencing panic. Gently remind yourself. Even though I feel fearful right now, I am safe in this moment. So take both hands and place your palms on your chest. Take a slow breath in up through the nose. And a nice breath out when you're ready and allow these words to settle. Even though I feel fearful right now. I am safe in this moment. Now bring your attention to the support beneath you. Notice the warmth of your chest beneath your palms. Notice the rising and falling of your chest. And take another comfortable nasal breath in. And an extended exhale out. And repeat the following words out loud or in your mind. I am safe in this moment. This is my stress response. There is nothing to fear. I choose to give my body time to settle. So rather than reacting to this panicky feeling, Try to sit alongside it. See if you can pause and just acknowledge any sensations whilst bringing your attention back to your breathing. And you might like to say, I noticed that I'm feeling fearful. I can meet these feelings with kindness. I can breathe and remain present. So just stay with this moment. And then the next. Feelings change, Sensations change and the intensity of panic can fall just like a wave as it reaches the shore, It gradually subsides. And you can allow yourself to move through the sensations one moment at a time. Take another slow, Comfortable nasal breath. And gently breathe out when you're ready, An extended exhale if you can. And allow these words to become familiar. I can do this. I can cope with these feelings. I understand my body's response to fear. I am safe in this moment. I can give my body time to settle. I can allow these feelings to change in their own time. So just allow your body to settle at its own pace. And remember. You don't have to make every sensation disappear. You're learning that you can experience fear and respond with greater calmness and confidence. And in your own time. Just relax your hands. And open your eyes, Just gently bringing your attention back to your surroundings. Noticing the space that you're in. Just remembering that you can pause and you can recognize what is happening and choose your response. Namaste.