Starting To Panic—A Practice To Use Immediately

Finding yourself starting to panic or in the throes of panic? This short practice is here to help. Just hit start; listen, and follow along. You are here. It is my hope to help you and be a practice you can return to as often as you need so that you can feel your best in the world and in your body and your mind.

Transcript

I'm so glad that you're here.

What I want you to do first is find a place where you can sit down.

Ideally,

I prefer sitting firmly on the ground where I can have my back also supported,

Up against a wall,

Somewhere where you are rooted to the earth and supported behind you as well.

Maybe you want to plant your feet.

Maybe you want to tip your head all the way back against that wall or bring your forearms to the knees,

Stack those forearms,

Place your head on your arms and just listen,

Just follow.

First,

Tap into that sense of touch.

Feel the earth beneath you,

Solid,

Safe.

You are grounded.

You are connected.

Feel the support against your back.

It will hold you up.

You are here.

And we are simply going to count together,

Counting to five,

Gradually getting a little slower,

A little calmer until we're ready to face the world.

Taking a breath.

And one,

Two,

Three,

Four,

Five.

Take a breath.

One,

Two,

Three,

Four,

Five.

A breath.

One,

Two,

Three,

Four,

Five.

One,

Two,

Three,

Four,

Five.

Take a breath.

Feel the ground beneath you.

Feel the support.

You are here.

And take a nice big breath.

Counting again.

One,

Two,

Three,

Four,

Five.

A breath.

One,

Two,

Three,

Four,

Five.

A nice big breath.

Starting to feel,

Notice that breath.

Take an intentional inhale,

Focusing on feeling that inhale.

Focus on the exhale.

Feel it leave the body,

Follow the path.

Feel the ground beneath you.

You are here,

Grounded,

Supported,

Safe.

One,

Two,

Three,

Four,

Five.

A big breath.

One,

Two,

Three,

Four,

Five.

A big breath.

One,

Two,

Three,

Four,

Five.

Two,

Three,

Four,

Five.

Feel the ground beneath you.

Feel that breath that has begun to slow.

And now pair your counting with your breath.

Each inhale.

One,

Two,

Three,

And again.

One,

Two.

You can continue doing this as long as you need.

Feeling grounded,

Supported,

Connected to the earth,

Safe,

And with your breath.

Keep breathing.

Keep counting.

And I'm so glad that you're here.