Begin by finding a comfortable position either sitting or lying down.
Close your eyes and take a few deep calming breaths.
Inhale through your nose and exhale slowly through your mouth.
Allow each breath to guide you into a state of deep relaxation.
Imagine yourself on a serene beach at sunset.
The sound of gentle waves and the soft golden light create a soothing atmosphere.
Feel the sand beneath your feet and the warmth of the sun on your skin.
As you inhale the ocean air,
Feel a sense of calmness spreading throughout your entire body.
While you're here in this beautiful place watching the sunset,
Breathing in the evening air and exhaling any tension or stress,
I'm going to count from 1 to 20.
And at the count of 20 you will be in a deep relaxed state.
1,
Feeling good,
Feeling relaxed,
2,
3,
Completely relaxed,
Completely at ease,
4,
5,
10,
Deeper and deeper into relaxation,
11,
12,
13,
14,
Feeling good,
Feeling relaxed,
15,
16,
17,
18,
19 and finally 20,
You are now in a deep relaxed state.
I want you now to visualize any tension or anxiety as a heavy weight that you have been carrying.
See this weight lifting off of your shoulders and gently floating away.
As it disappears,
Feel a lightness and relief washing over you.
Imagine a warm healing light shining down from above.
This light envelops you in a comforting embrace,
Melting away remaining tension and leaving you feeling deeply relaxed.
I want you now to visualize a peaceful meadow surrounded by gentle flowers and a clear blue sky.
See yourself sitting in the center of this meadow,
Feeling the soft breeze on your skin.
As you breathe in,
Imagine the breeze carrying away any anxious thoughts or sensations.
With each inhale,
You draw in calmness and serenity.
With each exhale,
You release any tension or worry.
Be in this place for a few moments and breathe.
I now want you to visualize a sanctuary within your mind,
A place where you feel safe,
Calm and in control.
This sanctuary can be an environment that brings you comfort and peace.
As you explore your sanctuary,
Notice the details,
The colors and textures and soothing elements.
This is your haven of tranquility,
A place you can visit anytime you need to find solace and relief.
Now visualize yourself facing a situation that triggers your anxiety or panic.
See yourself handling this situation with confidence and grace.
Feel the strength within you rising and observe how your anxiety begins to lose its grip.
As you navigate through this situation,
Notice the sense of accomplishment and pride that washes over you.
Embrace the feeling of empowerment,
Knowing that you have the ability to manage and overcome anxiety.
In a moment,
I'm going to give you some suggestions to take into your daily life.
Allow them to penetrate your full subconscious mind.
You are safe and secure in this moment.
You trust in your ability to handle any situation that arises.
You release fear and embrace the calm that resides within you.
You are in control of your breath and you are in control of your thoughts.
You focus on slow,
Deep breaths that calm your nervous system.
You replace anxious thoughts with positive affirmations and self-assurance.
You are resilient and capable.
You have faced anxiety before and emerged stronger each time.
You believe in your ability to navigate and overcome the challenges that anxiety presents.
You practice self-care and self-compassion.
You prioritize your well-being and treat yourself with kindness.
You acknowledge that self-compassion is an essential part of healing from anxiety.
You create a sense of safety and calm in your surroundings.
You surround yourself with people,
Places and activities that promote relaxation and reduce anxiety.
You are intentional in cultivating a peaceful environment.
You are safe and secure in this moment.
You trust in your ability to handle any situation that arises.
You release fear and embrace the calm that resides within you.
You are in control of your breath and you are in control of your thoughts.
You focus on slow,
Deep breaths that calm your nervous system.
You replace anxious thoughts with positive affirmations and self-assurance.
You are resilient and capable.
You have faced anxiety before and emerged stronger each time.
You believe in your ability to navigate and overcome the challenges that anxiety presents.
You practice self-care and self-compassion.
You prioritize your well-being and treat yourself with kindness.
You acknowledge that self-compassion is an essential part of healing from anxiety.
You create a sense of safety and calm in your surroundings.
You surround yourself with people,
Places and activities that promote relaxation and reduce anxiety.
You are intentional in cultivating a peaceful environment.
You are safe and secure in this moment.
You trust in your ability to handle any situation that arises.
You release fear and embrace the calm that resides within you.
You are in control of your breath and you are in control of your thoughts.
You focus on slow,
Deep breaths that calm your nervous system.
You replace anxious thoughts with positive affirmations and self-assurance.
You are resilient and capable.
You have faced anxiety before and emerged stronger each time.
You believe in your ability to navigate and overcome the challenges that anxiety presents.
You practice self-care and self-compassion.
You prioritize your well-being and treat yourself with kindness.
You acknowledge that self-compassion is an essential part of healing from anxiety.
You create a sense of safety and calm in your surroundings.
You surround yourself with people,
Places and activities that promote relaxation and reduce anxiety.
You are intentional in cultivating a peaceful environment.
I now want you to repeat the following affirmations to yourself or out loud.
I am calm and in control of my thoughts and emotions.
I have the power to overcome anxiety and panic.
I am safe and I trust in my ability to handle challenges.
As we conclude this session,
Know that you possess the tools to manage and alleviate anxiety and panic attacks.
When you wake up from this session,
You will feel refreshed and equipped with a sense of calmness and empowerment.
In a moment I will count from 1 to 5.
With each number,
You will become more alert and awake.
By the time I reach 5,
You will open your eyes,
Feeling renewed and ready to face life's challenges with a sense of inner peace.
1.
Becoming more aware of your surroundings.
2.
Feeling a renewed sense of calm and strength.
3.
Bringing back your awareness to the present moment.
4.
Gently beginning to awaken.
5.
Open your eyes fully awake and empowered to embrace life with a newfound sense of calmness and control.
Remember this session is a powerful tool to support your efforts in managing anxiety and panic attacks,
But your commitment to self-care and well-being are essential in achieving lasting relief.
You have the ability to cultivate inner peace and resilience,
And each time you return to the state of relaxation,
You strengthen your capacity to overcome anxiety.
