Meditation For Anxiety, Panic Attacks, Worry & Self Doubt

Need immediate support for anxiety, panic attacks or highly stressful situations? Follow this supportive breathing and affirmation based meditation to help bring you out of "fight or flight" and calm your nervous system into a more peaceful and relaxed state. This meditation includes lots of reassurance, praise and comfort for times of emotional crises, however please reach out for professional or familial support if you need help.

Transcript

Hello and welcome to this guided meditation for worry,

Anxiety and self-doubt.

You've probably found this meditation because you're feeling anxious,

Concerned.

Your sympathetic nervous system or fight or flight mode might feel like it's really very active right now.

And first of all I just want you to know that you're not alone.

I'm here to support you,

To be here for you when these challenging feelings come up.

They often leave us feeling quite alone and unsupported and that no one understands us.

But maybe our feelings are irrational.

And although that might be true,

Maybe the anxious thought or feeling that's coming up doesn't have much evidence to support it.

That doesn't mean we can deny the feelings that come along with that thought.

So to begin helping you move out of this highly stressed worried state,

I just want you to get comfortable.

That might be curling up in bed with your favourite blanket or maybe you want to be on the ground so you can feel supported.

Or maybe your breathing feels a little bit tight,

A little bit difficult right now.

So you might want to sit up,

You might want to have your back supported.

Just do what feels right,

There is no wrong way to listen to this meditation.

You might even be in the car before work or before an appointment that's making you feel very anxious.

Just make sure you're not operating a vehicle or any machinery but at least you're able to be somewhere quiet and safe and secure.

So just join me now because I am right there beside you in taking a slow deep breath.

And maybe just sighing that breath out.

You feel that release when we just allow ourselves to sigh,

Your whole body lets go of some of that tension.

It's okay if your heart is racing a little bit fast right now because that's going to calm down in just a few moments.

So placing one hand on your belly and one hand on your heart if that feels comfortable to do so.

Taking a deep breath so that the hand on your belly lifts.

And then as you exhale,

Noticing how the belly drops back towards the spine.

The reason why we come back to breathing when we're feeling very anxious or stressed is because it is single handedly one of the most powerful tools we have in order to calm ourselves down.

And there isn't anything you need to be doing right now except be taking those slow measure deep breaths.

And I'm right there with you.

Supporting you,

Holding space for you.

You can deal with these challenging feelings.

You are capable of managing your reaction to stressful situations.

Just because something has always made you worried or anxious or stressed in the past doesn't mean that it needs to stay that way.

And so as you breathe I'm just going to say some affirmations for you to repeat back to yourself out loud or just silently in your mind.

To be that gentle reminder that you're okay,

You're safe and you're on your way to calming yourself down.

I am safe.

I am not alone.

With every breath.

I am calming my nervous system.

I am capable of dealing with the situation that I am facing.

I am safe.

I am divinely protected.

With every breath,

My heart rate is slowing down.

My breathing becomes easier.

I am capable of regulating my nervous system.

I am safe.

I am protected.

Everything is okay.

If it isn't,

I am more than capable of facing what lies ahead of me.

You might already be feeling that your breath has deepened,

Maybe your anxiety and potentially panic is receding and that is so wonderful.

You're doing a fantastic job.

I'm still there right beside you,

Bringing you back to this present moment,

Just the sound of my voice,

The music.

Your own breathing,

Maybe even your heartbeat.

It's all you need to pay attention to right now.

Anything else can wait.

And when you do return to it,

You'll be able to do so with a much calmer and more peaceful mindset.

Maybe trying to extend the exhale just a little bit.

Having that direct communication with the brain that you are so safe.

And you are not alone.

You are not alone in your feelings in this moment.

You are divinely protected.

You have survived every day of your life until this moment.

And you have faced every challenge and overcome so much struggle to be who you are and where you are.

I'm so proud of you.

I'm proud that you sought out help in the form of a meditation to help manage your anxiety and your fight or flight response that you might be experiencing right now.

And I think you should be proud of yourself too.

But I know that's not always an easy thing to feel.

So I will be proud for you until you can feel proud of yourself.

And if you're still feeling tension in your body,

Maybe just having another sigh.

Another signal to the mind and the body that you're letting go of whatever was taking up space in your mind.

Of whatever brought you here today.

You're choosing to find peace,

Harmony.

You're choosing to come back to yourself and to the present moment.

And although it might not feel like it all the time,

You have complete control over finding that place of tranquility.

That doesn't mean that we have to feel tranquil constantly and every single part of our day.

But wouldn't we feel better knowing that we can always come back to it?

As though there's this special place within us that we can return to when we feel afraid or worried or anxious.

And when you're taking this time to connect with your breathing,

You're cultivating that safe space.

That safe space inside your mind and your body.

And the more you cultivate and work on growing that space inside of you,

The easier it will become to calm the nervous system.

Regulate your breathing and move out of an anxious or worried mind.

Are you clenching your jaw?

Or maybe holding some tension in the face,

Frowning or clenching your eyes shut.

You can let that go now.

Okay?

You can stop holding yourself in that tension.

I'm giving you permission if you can't give it to yourself.

You are allowed to rest.

You are allowed to have these moments of peace and quiet and tranquility.

And not only are you allowed,

But it is absolutely essential to your well-being.

And if you are holding tension in your face,

Maybe having a quick scan of the entire body to see if there's anywhere else,

Tension seems to be lingering.

Of course,

We're all different.

We all experience things in different ways.

So you might be holding tension in your shoulders.

Maybe you're clenching your hands,

Clenching your fists.

So just do that scan of the body.

And on your next exhale,

You're going to let some more of that go.

You're going to allow yourself to arrive in the present moment even more.

You're going to let your nervous system know that it is safe for you to let go.

That even when you struggle to hold yourself in these challenging moments,

You can always find help.

From a loved one,

A friend,

A meditation.

Or professional healthcare provider that can support you.

You're never alone and we all care about you.

And although it might not feel like it when we feel so anxious and worried,

Your mind and your body care about you too.

It's just feeling a little confused about how it should respond to challenging situations.

But you have the power and the capacity to rebalance,

Find your centre and let go.

I believe in you.

I'm so proud of you.

And you're doing such a great job of calming yourself down.

Just continuing to breathe.

Maybe you've calmed down enough now that you don't need to be focusing on your breath so much.

Instead just allowing yourself to breathe in a way that feels really comfortable.

Just through your nose.

If you feel that anxiety creep up,

That worry creep,

Just bring yourself back,

Back to where we started.

Deep breaths,

Lifting the belly and letting the belly fall back towards the spine.

This is what you can always come back to,

Even when you're not listening or getting support from a meditation,

You can always come back to your breathing.

You might notice that as you focus on your breathing so intently,

Those thoughts don't have such a big hold over us.

It's as though we breathe space into the mind and the body so that those thoughts suddenly aren't so overwhelming anymore.

They have space.

When they have space,

They're free to move and when they're free to move,

They are free to leave.

It's okay if you keep coming back to the same worry or the same anxiety.

Don't be hard on yourself.

That isn't going to help.

It might be easy,

But it isn't going to help.

So on your next exhale,

It will be wonderful if you could affirm,

But only if you really believe in what you are affirming.

So please gather some of that belief for me,

Gather some of that trust that you can let go of things that don't serve you.

And once you've done that,

Once you've found some of that self-belief,

Affirm to yourself,

I am letting go of thoughts and feelings that are not serving me in this moment.

I am letting go of thoughts and feelings that no longer serve me in this moment.

You're doing such a great job.

You are so capable of facing all and any challenges that come your way in this life.

That doesn't mean that those situations won't be stressful.

And that anxiety or worry won't find their way to you again.

But it does mean that you can manage your response to the stress,

To the anxiety.

Some things we cannot change,

But we can change the way we respond moving forward.

And that doesn't mean it's easy,

I know it's not easy,

But it is doable.

I believe in you.

Just beginning to notice if you're feeling calmer,

If you're breathing and your heart rate is slowed down.

And if not,

I invite you to go back and listen from the beginning.

If you're still feeling very panicked and very anxious,

Reach out to someone that can support you and help you right now.

And if you have somewhere to be,

Bringing your attention into moving your body just a little bit,

The fingertips,

The toes,

Maybe turning your head from left to right.

But if you don't have anywhere to be,

I'm giving you permission to rest.

Your body is asking for some peace.

So if you can,

Please allow some time for that for yourself to really sink into tranquility.

But if you have somewhere to go,

Please know and trust that you can carry this feeling of calm along with you.

And that if you need support again,

This track will remain available to you.

I will be here to support you.

But please reach out for professional support if you need it.

Thank you so much for being here.

You are so loved and so supported.

And I'm so proud of you for taking this time to look after yourself today.

I hope to connect with you again.

And I hope you're feeling better.

Much love and many blessings to you.

You.

You.

You.

You.

You.

You.

You.

You.

You.

You.

You.

Reviews

Really appreciate this 🩵😌
It helped with my anxiety 🙏
Listen to it often when anxious

This was exactly what I needed to
hear right now at this exact moment. Thank you for this beautiful gift 🌸

I love this anxiety meditation so much! My favorite!! Very very helpful! Went from feeling sad, and anxious to very calm grounded and very relaxed! Big sigh of relief on the out breath! Thank you for the encouragement and your support to learn how to control my thoughts and anxiety when it’s trying to control me! Thank you, namaste! 🙏

Thank you for your support and understanding. I felt accepted instead of being ridiculed. That helped me calm down. Thank you 🙏🏻 I’m going to try to sleep

An excellent mediation for times when you are in an S.O.S moment.
This meditation will help calm your system quite quickly & bring you back into your body, mind & spirit.
You will feel loved, supported & empathy via this healing teacher.
I hope you find the same peace I receive when listening to Naomi.
With many thanks 🙏🏼☮️❣️

Thank you so much, I feel so much better now. I’m working through a stressful time and it’s nice to know I can return to this for support. ✨🙏🏼💜✨

“Devinely protected” hurts my brain a little, & it does pull Ms out for a moment each time it’s said, but overall the guide was wonderful & therapeutic.

This meditation made me feel so held & supported when I felt like no one cared & alone - feeling loved was very much needed. Thank you so much 💖