Quick Calm: Easing Panic And Anxiety

Are you distressed? Be in this moment with this breath, and find comfort. This gentle guided meditation from The Haven will calm your nervous system and help you focus on the peace of the present moment. You are okay in this breath, right now. Music courtesy of Kevin MacLeod (Incompetech). Image by ekrem from Pixabay.

Transcript

If you find yourself in a state of panic,

It can feel overwhelming,

But we can reduce our stress by focusing on just this moment and this breath right now.

So let's close our eyes.

Take a slow inhale through your nose,

And a slow exhale out of your mouth,

Being in tune with this moment right now.

You are okay in this breath right now.

Let's do a few more breaths like that.

Inhale through the nose,

And exhale through the mouth,

Slowing your mind,

Taking another big breath in through the nose,

Noticing the temperature of the air as it goes in through the nostrils,

And releasing that breath through the mouth.

Feel the warmth as you let go of all that stagnant air.

Now we're going to do an inhale for 4 counts and an exhale for 6 counts.

This will help calm our nervous system.

So here we go.

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6.

Returning to your natural breath,

But still bringing big breaths in through the nose and out through the mouth,

Feeling the temperature of the air as you bring it in and let it go.

Focusing on the tip of your nose as you inhale the cool air,

Then focusing on your warm exhale through your mouth,

Releasing what you need to release.

You are okay right here in this breath.

Reviews

Thank you for this resource, it really helped! Your voice is so gentle and reassuring💜

Quickly relaxing!👍