Welcome.
If you're here right now,
It may be because panic has been visiting or because you want to prepare for those moments when it does.
You're in the right place.
This is a safe space.
And you don't have to figure anything out right now.
We're simply going to practice returning to your anchor.
Something steady.
Something simple.
Something true.
Because even when panic is loud,
Even when fear feels like it's taking over your whole body,
There is always a place inside you that knows.
You are not broken.
You are not unsafe.
And you are not alone.
Let's begin.
First,
Find whatever position feels best right now.
You don't have to sit perfectly still or hold any posture.
You can lie down,
Lean back,
Or curl up.
Whatever helps you feel even slightly more supported.
And just notice.
You're already doing it.
You're here.
You're breathing.
You're showing up for yourself.
Let that be enough.
Let's begin by gently noticing the breath.
Don't change it yet.
Just observe.
Notice the inhale.
And the exhale.
Even if it's shaky,
Even if it's shallow,
Even if it's fast,
It's okay.
There is no wrong breath.
No wrong way to feel.
You're not doing anything wrong.
Now,
Bring one hand to your chest or your belly,
Whatever feels comforting.
And softly say in your mind,
This is my anchor.
This is where I return.
Let your hand feel the breath moving.
Feel it rise and fall.
Inhale.
And exhale.
Even if everything feels chaotic inside,
The breath is still here.
Still moving.
Still anchoring you to the present.
Let's try a simple rhythm.
Inhale gently through your nose for a count of four.
One,
Two,
Three,
Four.
Hold softly for two,
One,
Two,
And exhale slowly through your mouth for six.
One,
Two,
Three,
Four,
Five,
Six.
Again.
Inhale.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Exhale.
One,
Two,
Three,
Four,
Five,
Six.
Let the exhale be your release.
Let it carry the panic out gently.
Let it remind your body,
I am safe now.
If the breath feels like too much right now,
That's okay.
There is another anchor waiting for you.
Let's create a calming image you can return to whenever fear arises.
Close your eyes if it feels safe to do so,
And imagine a place where you feel deeply protected.
It might be real or imaginary,
Indoors or outdoors.
It might be somewhere from childhood or something your heart creates now.
There is no wrong place.
Just let it arise.
This is your safety anchor.
See it clearly.
The colors,
The textures,
The way the air feels on your skin.
Notice what it smells like,
What it sounds like.
Let it surround you completely.
And feel your body begin to respond.
I remember this.
This is where I can breathe.
This is where I am safe.
You can give this place a name.
You can even place a soft object,
Word or light at the center of this image.
Something to focus on whenever panic flares.
Come back to it again and again.
Let it be your anchor when the waters get rough.
Now,
Gently return your awareness to the breath.
Even just one breath at a time.
In and out.
You're not trying to get rid of the panic.
You're simply anchoring yourself within it.
Because panic is like a wave,
It's a wave of energy.
It rises,
Peaks,
And passes.
And you,
You are the one who remains.
You are the steady ground beneath the wave.
The anchor that doesn't drift.
The breath that keeps returning.
Repeat this phrase silently now.
Like a quiet mantra to yourself.
This is my anchor.
I am safe now.
This will pass and I will remain.
Again,
This is my anchor.
I am safe now.
This will pass and I will remain.
You can come back to this breath,
This place,
This phrase anytime.
When fear rises,
When your heart races,
When the old survival patterns return.
You don't have to fight them.
You only need to remember.
There is a place in you that is always steady.
Always safe.
Always here.
Let that be your anchor.
You did something powerful today.
You didn't try to outrun the fear.
You turned toward it with love.
And in doing so,
You reminded your body what's true.
You are safe now.
You are allowed to rest.
And you are never alone.
Let this truth settle into your body.
And when you're ready,
Slowly open your eyes.
Or drift into stillness.
Carried by the breath.
Held by your anchor.
