If you're listening to this meditation,
You might be experiencing some intense feelings of anxiety or panic.
And first,
I want to start off by saying that everything is going to be alright.
You are safe.
You are not alone.
Everything will be alright.
Start by sitting upright in a chair with your feet on the floor,
Hands resting on the tops of the thighs.
Take a minute to look around you.
And I want you to name three things you see.
They can be anything.
Look at them and name them.
Now name three things that you can hear.
If you can't hear three things,
Then name whatever you do hear.
Now move three parts of your body.
Any parts.
Let's give a squeeze or a wiggle.
Take a deep breath and inhale through the nose.
Open the mouth and exhale.
Again,
Inhale through the nose.
Open the mouth and exhale with a sigh.
Place one hand on your heart and the other on your belly.
Take a deep breath,
Inhale.
And exhale.
Pause and feel.
Feel the belly rise as you inhale and fall as you exhale.
Feel your feet on the floor.
You are grounded and connected to the earth.
Now we'll breathe together to help calm the nervous system and bring us back to the present moment.
We'll inhale to the count of four and exhale to the count of eight.
So the exhale is twice as long as the inhale.
Drag the exhale out for as long as you can.
Let's begin.
Inhale for four,
Three,
Two,
One.
Inhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for 4,
3,
2,
1.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale and exhale.
And continue like that,
Breathing in and out.
Counting to 4 on the inhale and counting to 8 as you exhale.
Keep counting and breathing.
Drag the exhale out.
Slow down the beginning of the inhale.
And slow down the beginning of the exhale.
Take a deep breath in and out.
Take a deep breath,
Inhale.
Hold the breath just for a moment.
And exhale,
Let it go.
One more time,
Inhale,
Take a deep breath.
Hold the breath just for a moment.
Exhale,
Sigh it out.
And let it go.
Now let the breath be easy.
Feel your feet on the floor.
And repeat after me.
I am safe.
I am not alone.
Whatever I'm feeling right now is temporary.
I am in control of my thoughts and my body.
I am strong.
I am going to be OK.
Everything is going to be alright.
I choose peace.
Take a deep breath and inhale through the nose.
In the mouth and exhale.
When we're experiencing something like an anxiety attack,
We become disconnected from our bodies and our nervous system starts to activate the flight or flight mode.
So this causes our breath to become quick and short.
In order to override the nervous system's response,
We have to reset and tap into our breath and remind ourselves that we are safe.
You are safe.
You are not alone.
Everything is going to be alright.
Feel free to repeat this meditation anytime you are experiencing difficulties with anxiety.
I hope you feel better.
Sending you so much love.
Namaste.
