Overcoming Panic And Fear

Welcome,

My name is Kathy and I will be your guide today.

If you're listening to this,

You might be feeling anxious,

Unsettled or afraid.

And that's okay,

You're safe right now.

This meditation will gently guide you back to calm,

Helping you move through panic and fear with understanding,

Not resistance.

Take a deep breath in,

And slowly let it go.

Again,

Breathe in deeply,

And exhale slowly.

Let's begin,

Bring your attention to your body.

Notice where you are,

Sitting or lying down.

And feel the support beneath you.

You are safe in this moment.

Feel your feet on the ground,

Or your body on the bed.

Notice the gentle pull of gravity,

Holding you here.

Now breathe into that sense of grounding.

Inhale.

Feel your body expand.

Exhale,

Feel yourself settle.

If your heart is racing,

Place a hand on your chest.

Feel it beating.

Gently whisper to yourself,

It's okay,

I'm safe.

You don't need to fight the sensations,

Just notice them.

Your body is trying to protect you,

Not harm you.

Now bring your awareness to your breath.

Imagine each inhale as a wave of calm entering your body.

And each exhale as a gentle release of fear.

If panic rises,

Breathe slower than your fear.

Inhale through your nose for four counts.

One,

Two,

Three,

Four.

Gently hold for one beat.

Then exhale through your mouth for six,

Five,

Four,

Three,

Two,

One.

Continue this rhythm.

With each breath,

You're teaching your body that it's safe.

Your breath is your anchor,

Always available,

Always steady.

As you breathe,

Silently repeat.

I am safe in this moment.

I am stronger than this feeling.

This will pass.

Now imagine your fear as a small grey cloud,

Floating in a vast blue sky.

You don't have to chase it or push it away,

Just watch it drift.

It's not who you are,

It's something passing through you.

Say quietly to yourself,

I am not my fear.

I am the sky,

Open,

Calm and clear.

Each time your panic returns,

Remind yourself it's just energy.

Temporary and harmless.

You are in control of your breath,

Your focus and your calm.

Let your breath return to its natural rhythm.

Notice how your body feels now.

Maybe a little lighter.

A little steadier.

Take one more deep breath in.

And let it go completely.

Trust that calm lives within you,

Even beneath the storm.

You are safe.

You are strong.

You are enough.

Whenever fear arises again,

Come back to this breath.

This moment.

This truth.

This peace.

Peace is always available to me.

Thank you for taking this time to care for yourself.