Finding Calm in the Chaos Guided Meditation for Anxiety and Panic Take a moment to arrive.
You don't need to be calm.
You don't need to feel ready.
Just be here.
Begin by finding a position that feels supportive,
Whether that's sitting or lying down.
Let your body be held by the earth beneath you.
Notice where you are making contact,
The weight of your body,
The places where you are already supported.
If it feels okay,
Gently close your eyes.
If not,
Soften your gaze.
Now bring your attention to your breath.
No need to change it yet.
Just notice it,
Where it moves,
How it feels.
If your breath is shallow,
Fast,
Or uneven,
That's okay.
This meditation meets you exactly where you are.
Gently place one hand on your chest and one hand on your belly,
And feel the warmth of your own touch.
Let this be a signal to your nervous system.
You are not alone.
You are here with yourself.
Slowly inhale through your nose for a count of four,
Three,
Two.
Pause gently at the top,
Then exhale through your mouth for a count of six,
Five,
Four,
Three,
Two,
One.
Again,
Inhale,
Slow and steady.
Exhale,
Longer,
Softer.
Each exhale tells your body it's safe to soften just a little.
Now imagine that your anxiety or panic is not something you need to fight.
Instead,
Picture it like a storm.
Moving through the sky.
The sky does not need to chase the storm away.
It simply allows it to pass.
Silently say to yourself,
I notice anxiety.
Not,
I am anxious.
I notice anxiety.
Just,
I notice.
If thoughts are racing,
Acknowledge them gently.
Thinking,
Worrying,
Imagining.
No judgment,
No fixing,
Just noticing.
You are the observer,
The steady presence behind you.
You are the sensation.
Now imagine a place,
Real or imagined,
Where you feel even a hint of safety.
It might be a forest,
A quiet room,
A shoreline,
A candlelit space or a cocoon of light.
This place doesn't need to be perfect.
It only needs to feel neutral or kind.
In this space,
Nothing demands anything from you.
Your breath slows naturally here.
Your shoulders drop just a fraction.
If panic feels loud,
Imagine turning the volume down just one small notch.
Not off,
Just quieter.
You might silently say,
I am safe in this moment.
Or this will pass.
Or simply,
I am here.
If sensations arrive,
Tightness,
Fluttering,
Heat,
Imagine them like waves in the ocean.
Waves rise,
They peak,
And they fall.
You don't need to stop the wave.
You are learning how to breathe.
You are learning how to float.
Each breath is a small surfboard beneath you.
Each exhale carries you gently forward.
Repeat quietly,
I can ride this wave.
I don't have to fix a thing.
Your nervous system is learning a new story that you can experience sensations without danger.
Spend a few moments here in the peace.
Begin to bring awareness back to your body.
Wiggle your fingers and toes.
Yawn and stretch in whatever way serves you well.
Begin to notice the room around you,
The surface beneath you.
And before opening your eyes,
Offer yourself gratitude for showing up,
For breathing,
For surviving moments that felt overwhelming.
Take one final deep breath in and a slow releasing breath out.
When you're ready,
Open your eyes and repeat this closing affirmation.
I am not broken.
My anxiety is not a failure.
Calm lives within me,
Even when the world feels loud.
And until next time,
Remember,
Live,
Love,
And magic.
You are an amazing human.
Take care.
