Let Go Of Panicking

This is the fifth in my anxiety relief series and this one is particularly for panic. This "do-as-I-say" session is applicable to anyone panicking since they are not able to start out relaxed. This practice starts off with breathwork, followed by grounding in the present, vagus nerve stimulation, visualization, and rehearsal. Put on your earbuds anytime you start panicking. Waiting for your comments and suggestions to record it professionally. For best results, practice my meditation "I am the captain of my ship" first. Peace.

Transcript

Good. You have your earbuds in. You are really bothered by your anxiety and you wanted to stop and leave you alone. I'm here. Pay close attention and do these things with me now. First put your hand up to your mouth like you're holding a paper bag there. We are going to pretend you are sucking the air all the way out of the bag for four seconds and blowing the bag all the way back up again for four seconds. Let's do that six times. Let's begin. Suck one, Two, Three, Four. Blow four, Three, Two, One. Suck one, Two, Three, Four. Blow four, Three, Two, One. Suck one, Two, Three, Four. Blow four, Three, Two, One. Suck one, Two, Three, Four. Blow four, Three, Two, One. Suck one, Two, Three, Four. Blow four, Three, Two, One. Suck one, Two, Three, Four. Blow four, Three, Two, One. Now put the imaginary back down. Let's breathe all the way into the nose for four seconds. One, Two, Three, Four. Hold it as long as we can until we can't hold it any longer. Longer, Longer. Can't hold it. Hold it. Hold it. Hold it. Hold it until you become desperate for a breath. Desperate for a breath. Desperate for a breath. And then purse your lips and blow the air slowly out through your pursed lips like you're blowing through a straw in stages, Relaxing all the way down in ten, Nine, Eight, And seven, Seven, Six, Five, Four, Three, Three, Two, One. Now, Gently breathe in through your nose for seven seconds. Two, Three, Four, Five, Six, Seven. Hold for a second and then out through pursed lips for eleven seconds. Nine, Eight, Seven, Six, Five, Four, Three, Two, One. Again in the nose. One, Two, Three, Four, Five, Six, Seven. Hold for a second and out. Eleven, Ten, Nine, Eight, Seven, Six, Five, Four, Three, Two, One. And as you continue breathing this way, This relaxing breath, Answer my questions in your head. Where are you? Are you moving, Standing, Sitting, Or lying down? What things do you see in front of you and what colors are they? Who do you see around you? And what are they doing? If they are near enough, You can peek to see if their eyes are moving. And when you see that they are, Answer these questions. What two or three sounds do you hear around you? What smells are there around you? What surfaces are you moving, Standing, Sitting, Or lying on? Feel your clothes against your skin and the weight of your body on the surface where it is touching. Now standing or sitting, Check out the relative freedom of the movement of your head and neck. Turn your head to the right as far as comfortable. And come back to the center. Pause and rotate your head to the left. How far did you rotate each side? Was there any pain or stiffness? You will want to do this again after we do the upcoming eye exercise. To do this eye exercise, You can either be sitting, Standing, Or lying down. Lying down is preferable the first few times of practice. Once you are in the position you want, Weave the fingers of one hand together with the fingers of the other hand like a child starting to say a prayer. With fingers still woven together, Put your hands behind the back of your head. With the weight of your head resting comfortably on your interwoven fingers. With your fingers flattening to come in contact with your skull. Feel the hardness of the skull with your fingers. And feel the bones of your fingers on the back of your head. Now you will move your eyes toward your ears. Either open or close for 30 to 60 seconds each side. If you are wearing glasses, It is easy to do with your eyes open. You can just look at the right and left sides of the frames or hinges. If you are not wearing glasses, You can fixate on a spot or an imaginary spot. So now keeping your head in place, Look to the right, Moving only your eyes as far as you comfortably can. Do not turn your head, Just move your eyes. Keep looking right. Keep looking right and after a short period up to 30 or even 60 seconds, You will swallow yang or sai. I will now be silent for 45 seconds. The low yang or sai is a sign of relaxation of your atomic nervous system. Then leaving your hands in place and keeping your head still, Move your eyes to the left. Hold your eyes there until you again notice a sai, A yang or a swallow. I will again be silent for 45 seconds as you do this. Once you have your hands swallowed, Sai or yang, You can take your hands away. Sit up or stand up if you are lying down. Check out your head and neck rotation again. Noticing your head as far as you can to the right and then as far as you can to the left. Noticing the changes in tension and range. Better movement of the neck often accompanies an improvement in the circulation of the brain stem, The circulation of the blood in the brain stem, Which in turn brings about better neural functioning. You can do this neck and eye exercises later as often as you need. But now, With your eyes closed or open, Imagine the most peaceful and calm and assured meditative face you ever saw. And then imagine you could put that face on like a mask and your face can slowly take the shape of that mask and make the same facial expression. I see the face of the Guan Yin Bodhisattva, The standing woman with a peaceful face. I imagine my eyelids close three quarters down like hers. I let my jaw open a little. My facial muscles flatten as I breathe out. My forehead goes smooth. My cheeks rise up a little under my eyes as I smile, Knowing that everything is going to be just fine and that no mistakes can harm me. I take a deep breath and with my eyes closed, I look up into my third eye, Breathe in, And as I breathe out, I send all those feelings in my face down through my body, Out my fingers and toes, Feeling wonderful all the way down. Finally, I sit or stand or move like a competent person, Safe in the knowledge that he can take care of things, Safe in the knowledge that things always work out. I sit or stand or move like he does, Breathe like he does. I loosen or soften my neck and shoulder muscles, Hold my shoulders back and down a little bit like he does, And I look out the world through his confident, Optimistic eyes and smile at others as if I'm smiling through his mouth as I go on now about my day, Acting as if all is fine until it is.