Welcome to this guided meditation for dealing with panic attacks.
In this session,
We will explore strategies and techniques to help you navigate through the experience of a panic attack.
Remember,
You are not alone and it is essential to seek professional help if you experience panic attacks frequently.
Always find a comfortable,
Quiet space where you can sit or lie down with minimal distractions.
Close your eyes and let's begin.
Start by focusing on your breath.
Inhale deeply through your nose,
Filling your lungs to their capacity and exhale slowly through your mouth,
Releasing all the air.
As you breathe,
Visualize a calming,
Serene place,
It could be a beach,
A forest or a special spot that brings you comfort.
Continue to breathe deeply and slowly,
Focusing on the sensation of the air entering your body,
Entering your nostrils and filling your lungs and then leaving your mouth as you exhale.
Allow your body to relax as you maintain this rhythm of deep,
Calming breaths.
Now let's bring awareness to the different parts of your body.
Start at the top of your head and gradually work your way down.
Pay attention to any areas of tension and as you breathe,
Imagine the tension melting away.
Feel your forehead relax,
Releasing any lines of worry or concern.
Allow your eyes to rest,
Letting go of any tension around your eye sockets.
Feel your jaw soften and loosen,
Your teeth slightly parted.
Move your focus to your neck and shoulders,
Releasing any tightness or strain as you breathe deeply.
Feel your shoulders drop as you let go of the weight of the world,
Allowing your chest and upper back to expand with each breath.
Continue to move your awareness down through your body,
Your arms,
Wrists and hands,
Feeling any tension dissolve as you concentrate on each area.
Pay attention to your torso,
Releasing any tightness around your ribcage,
Stomach or lower back.
Focus on your hips,
Your thighs,
Your knees and your calves,
Feeling your muscles relax and your legs become heavier.
Finally,
Bring your attention to your ankles,
Your feet and toes,
Allowing them to become completely limp and relaxed.
Now that you've relaxed your body,
Let's address the experience of a panic attack.
When panic strikes,
It can feel as if the world is closing in on you and it's important to recognize these sensations as they arise.
Acknowledge the feelings of panic,
Fear and anxiety.
Remind yourself that it's okay to feel these emotions and that experiencing a panic attack does not make you weak or unworthy.
To help ground yourself during a panic attack,
Try anchoring your awareness to the present moment.
Focus on the physical sensation in your body,
The sound of your breath or the pressure of the surface beneath you.
By connecting to the present,
You can reduce the overwhelming emotions that panic can bring.
Place your hand on your chest and feel your heart beating.
With every breath,
Feel it slow down just a little.
Experience is an essential part of navigating a panic attack.
It's natural to want to resist the feelings of panic and anxiety,
But this can often make the experience worse.
Instead,
Allow yourself to accept and surrender to these sensations.
Remind yourself that panic attacks are temporary and that they will pass.
Give yourself permission to feel whatever you're feeling and let go of the need to control the situation.
Breathing techniques can be a powerful tool in dealing with panic attacks.
Let's practice a few methods that you can use to help calm yourself during moments of panic.
4,
7,
8 breathing.
We will inhale for 4 seconds,
Hold the breath for 7 seconds and exhale for 8 seconds.
Repeat this cycle.
You can do this 4 to 8 times or until you start to feel calmer.
The next technique is box breathing.
Inhale for 4 seconds,
Hold the breath for 4 seconds and exhale for 4 seconds and hold the breath again for 4 seconds.
Repeat this cycle for a few minutes or until you feel more grounded.
Diaphragmic breathing.
Place one hand on your chest and the other on your abdomen.
Breathe in deeply through your nose,
Focusing on expanding your diaphragm rather than your chest.
Exhale slowly through your mouth and continue this pattern for several minutes or until you feel more relaxed.
Remember that you can always return to these breathing techniques during moments of panic to help soothe your mind and body.
Positive affirmations can help you reframe your thoughts and regain control during a panic attack.
Repeat the following affirmations to yourself,
Either silently or out loud.
I am safe and this feeling will pass.
I am in control of my breath and my body.
I am strong and capable of overcoming this moment.
I am present and grounded in this moment.
Feel free to create your own affirmations that resonate with you and your experiences.
The key is to focus on positive,
Empowering statements that remind you of your strength and resilience because you are strong and resilient.
Visualization can also help during a panic attack.
Imagine yourself in a calming,
Peaceful environment like a serene beach,
A quiet forest,
Or a beautiful meadow.
Imagine yourself feeling safe,
Relaxed,
And at ease in this place.
Take a few moments to explore this peaceful environment in your mind's eye.
Notice the sights,
Sounds,
And smells that surround you and allow these sensory experiences to help you anchor into the present moment.
As you continue to visualize this calming scene,
Remember that your mind is a powerful tool that can help you navigate difficult emotions and experiences.
In times of panic,
It can be helpful to remind ourselves of the things we are grateful for.
As you continue to breathe deeply,
Bring your mind three things in your life that you feel grateful for.
They can be small,
Everyday moments,
Or larger,
More significant experiences.
Hold these moments of gratitude in your heart and allow their warmth and positivity to fill your entire being.
Remind yourself that there is beauty and goodness in your life,
Even during moments of panic and fear.
As we conclude this guided meditation,
Take a few more deep,
Cleansing breaths.
Inhale deeply,
Filling your lungs with fresh,
Calming air,
And exhale slowly,
Releasing and lingering tension or anxiety.
When you're ready,
Gently bring your awareness back to your surroundings.
Gently wiggle your fingers and toes,
Feeling the sensations return to your limbs.
Gradually open your eyes,
Taking in the space around you.
Remember you have the power within you to navigate and overcome panic attacks.
By practicing these techniques and focusing on your breath,
Your body,
And your mind,
You can find a sense of calm and control,
Even during the most challenging moments.
Thank you for joining me in this guided meditation.
May you find peace and strength in your journey.
