Reduce Anxiety & Stop Panic Attacks

Use this guided meditation whenever you notice that you are anxious, or are having a panic attack - it will help you to calm down and return to balance. It begins by grounding you in the present moment, first through a recognition of your emotions, then by encouraging you to take some slow calm breaths, and finally through a focus on the senses - what you can hear and feel. It finishes with the repetition of positive affirmations, 'I am safe. I am calm. I am present. I am here, now.'

Transcript

By clicking onto this track,

It shows that you've recognised that you're anxious,

And that recognition of your feelings is the first step towards returning back to a state of calm and balance.

So well done.

I encourage you to start breathing slower,

To take a slow breath in through the nose and out through the mouth.

It's important to take a moment to acknowledge that by listening to this track,

You are taking a positive action for your own well-being.

You are doing self-care,

And that is a good and necessary thing.

Take a slow breath in through the nose and out through your mouth.

The second step of returning back to balance is to ground yourself in the present moment.

To focus on what you can hear and what you can feel.

So close down the eyes if you wish,

And take another slow breath in through the nose and out through your mouth.

Just keep breathing at a slower pace,

And then gently allow your attention to focus on any sounds and sensations that arise.

Just notice the sounds and sensations arising in this moment.

If you find yourself lost in thought,

Or memory,

Or planning,

Just gently bring yourself back to the sounds and sensations of the present moment.

Well done,

You are doing great.

Keep breathing in slowly through the nose and out through the mouth as we transition into the final step towards returning to balance.

This is positive affirmations and priming.

So if you feel comfortable,

Repeat the following affirmations out loud or in your mind.

We are going to say the set five times.

I am safe.

I am calm.

I am present.

I am here now.

I am safe.

I am calm.

I am present.

I am here now.

I am safe.

I am calm.

I am present.

I am here now.

I am safe.

I am calm.

I am present.

I am here now.

I am safe.

I am calm.

I am present.

I am here now.

So well done.

I invite you to replay this track as many times as needed in a row until you feel balanced,

Calm and ready to return to your day.

You got this.

Reviews

Having an anxiety attack when I should be asleep. This track helped with some of my physical symptoms. I will listen again. Thanks for helping me through this.

Hugely helpful after I had a tense phone call with a difficult family member. I could feel my whole body shaking and I felt very unsafe, so instead of spiralling I sat outside and listened to this whilst looking at some trees. I felt better very quickly. Thank you so much for this content. It has really helped me.

I have this ready to play over and over.Thank you for sharing.Much Love and Peace ❤️✌️

I loved that meditation, especially the repetition of the affirmations at the end.