First,
Take notice of your physical position right now.
Just notice where your body is.
Notice your posture.
Make some adjustments to be more comfortable.
You may want to sit down or even lie down if you like.
Just allow yourself to become slightly more comfortable.
Now that you are in a more comfortable position,
You can observe your environment.
Is there any immediate danger?
Just look around.
Connect with your surroundings.
If there is no immediate threat to your life,
I can assure you that right now you are safe from harm.
The panic that you are experiencing is not going to hurt you.
Although it may feel like you are in danger because of this anxiety,
And it is completely normal to feel that way,
You are not in danger.
Anxiety will not harm you.
This anxiety attack can be very scary,
But it will pass.
This too will pass.
This too will pass.
Bring your awareness back into your body,
To your feet,
To your hands.
Maybe it is possible for you to relax the hands.
Just stretch them a bit.
Maybe it is possible for you to relax your feet.
Just stretch them a bit.
You are breathing,
And you are getting enough air.
If you weren't,
You would not be conscious right now.
Your body knows how much air it needs.
Your body knows how much air it needs.
If it feels like you cannot catch your breath right now,
You probably are breathing a great deal of air in,
But not exhaling enough.
Blow out through your lips,
Blow out through your lips,
As if you are blowing air through a straw,
Emptying your lungs completely.
Exhale again through your mouth,
Blowing the air out.
Notice how your lungs naturally refill without any effort.
Keep breathing naturally,
Making sure to exhale completely with each breath.
Panic attack symptoms are unpleasant,
But they are not dangerous.
You aren't in any danger,
Even if you feel physical discomfort.
You might notice that the anxiety is starting to decrease.
If it is not decreasing,
Know that it will be very soon.
Anxiety cannot last forever,
This too shall pass.
Sooner or later,
No matter what you do,
You will feel calmer.
See if you can lower your shoulders to a neutral position,
Softening the shoulders,
Softening the shoulder blades.
How is your jaw?
Can you loosen it a bit?
Allowing your mouth to be relaxed and loose,
Your teeth not touching.
Feel your breathing slowing.
And notice how the earth,
The floor beneath you carries you.
Let yourself be carried by the earth.
You can soft now,
You are safe.
Anxiety is a natural and normal process,
And it will pass.
It is okay to be anxious,
Let yourself be okay,
Like holding yourself,
As if you would be holding a child which is afraid.
It is okay to be anxious.
Of course you don't like to be anxious,
That is okay as well.
Notice that your muscles are starting to relax even more,
Your feet,
Your belly,
Your shoulders,
Your hands,
Your face.
If it feels good for you,
You could imagine a mentor or a teacher or someone else who embodies for you kindness and safety.
And imagine this person like the Dalai Lama,
Jesus,
Who is someone you personally know.
Imagine this person standing behind you,
Putting his or her hands on your shoulders,
And you feel the warmth,
The vitality streaming into your body,
Into your chest,
Into your belly.
Feel the loving presence.
Imagine how this person whispers into your ear,
You can let go now,
You are safe.
It is okay.
With the next in-breath I invite you to slide into your body with your attention,
With your awareness.
Notice the sensation of the anxiety in your body,
And in the same time there is space.
Become like the sky,
You are not your anxiety,
You are much bigger than that.
Let this moment be what it is.
Allow.
If you have your eyes closed,
Open them again.
Just look around,
Feel the earth,
Feel the kindness.
You can let go now,
You are safe.
Now gently start to move your body.
Maybe you feel like stretching a bit.
Let your muscles reawaken.
And then you can resume your usual activities,
Feeling more calm,
Feeling more kind.
Relax,
It's good enough.
