SOS For Anxiety Attack: Sensory Meditation

This meditation is meant to help you ease out of an anxiety attack by guiding you to focus on tangible things around you. If you feel a panic attack coming on, you're in the middle of one, or you're in the aftermath, this grounding meditation can help calm those spiraling thoughts and a racing heart.

Please note that I am not a medical practitioner. I have dealt with generalized anxiety disorder for many years and have researched and practiced meditation for anxiety extensively. This is a technique that helps me a lot, and I hope it will help you as well.

Meditation and narration by Kathryn Green.
Photo by DagnyWalter.

Transcript

First,

Let me remind you that you are safe right now.

Take a moment to pause.

Sit down in a chair or on the floor.

It might help to put your back against a wall to support you.

Once you're settled,

Take a deep breath in and out.

And another in and out.

One more slowly in and out.

Now let your breath return to normal.

And let your gaze settle on something nearby and just soften.

We don't need to stare at it.

Just let the eyes rest.

We're going to engage our senses now,

Slowly and deliberately,

With the world around us.

Without moving too much,

Let your eyes wander around you.

You're going to find five different things that you can see.

For example,

Your shoe,

A pen,

A window,

A light switch,

A tree.

Take your time.

Notice an item that you can see.

Name it out loud or in your mind.

And then move on to the next.

And five items that you can see now.

Now what are four different sounds that you can hear right now?

You might want to close your eyes for this part of the exercise so you can focus on what you hear.

Perhaps you hear the fridge humming,

Or voices in conversation,

Or a bird chirping.

Take your time.

Notice the sound.

Name it out loud or in your mind.

And then move on to the next.

Find four sounds that you can hear now.

What are three objects that you can touch right now without having to get up or move around too much?

The fabric of your clothing,

Something on your desk,

Something in your pocket.

Take your time and find an object.

Feel the object,

Its texture or its weight.

Name it out loud or in your mind.

And then move on to the next.

Find three objects you can touch right now.

What are two different smells you notice right now?

Take your time as you breathe in to notice the scents around you.

Perhaps someone's perfume,

A particular meal being cooked,

Or simply the freshness of the air.

Take your time.

Notice the smell.

Name it out loud or in your mind.

And then move on to the next.

Find two scents you can smell.

And finally,

What is one thing you can taste?

Perhaps there is a taste in your mouth right now,

Or a candy in your pocket you can have or a sip of something you can drink.

If not,

Think about the last thing you ate or drank and pick one flavor from it.

Allow yourself to experience what you are tasting,

Mild or robust,

Sweet or sour or spicy.

Take your time.

Notice the taste and name it out loud or in your mind.

Find that one taste now.

Now return your attention to the body.

Feel those points of contact where you're seated,

Where your hands are resting,

The places that you're connected to the world around you.

Be gentle with yourself when it's time to stand up.

Take your time.

You are present in the world.

You're okay.

You are safe.

Reviews

A lovely and calming way to settle an anxious mind Thank you for sharing your soothing voice.