Hello friend,
If you've clicked on this video,
Chances are you're feeling anxious,
Unsettled or uncomfortable in your body right now,
And I want you to know that I'm here with you.
My name is Joanne,
And I'll be staying right here with you through this uncomfortable feeling for as long as you need.
What you're experiencing right now is a very normal physiological response to fear.
Whether the fear is real,
Or whether it's something your body is perceiving as danger,
The sensations and the discomfort are the same.
Your nervous system can't tell the difference.
You might think of it like a fire alarm that goes off by mistake.
It's a false alarm.
But when it happens,
Especially in places like a hospital or a school,
Certain procedures still have to take place.
The alarm sounds,
People respond.
The system does exactly what it was designed to do,
To keep everyone safe.
And even though it turns out there's no fire,
The alarm still sounds.
The noise is still loud.
The disruption still feels real.
That's very much what panic is like.
Your internal alarm goes off.
Not because there's actual danger,
But because your nervous system believes there might be.
So the procedures begin.
Your heart may race.
Your breathing may change.
Your body prepares to protect you.
And once the system realizes there's no real threat,
Everything gradually returns to normal.
You don't shut the alarm off by force.
You don't argue with it.
You let the process complete.
And that's what's happening now.
Like any physiological response in the body,
This one will pass.
Your system knows how to settle itself again.
And while that's happening,
You won't go through this alone.
I'll be here with you.
Because one of the strongest and strangest parts of panic is the feeling that you're completely alone.
It's an odd feeling,
But it's a very common one.
It doesn't mean you are alone.
It simply means you're in survival mode.
Your brain thinks there's danger.
So it focuses on keeping you safe,
Not on connecting with other people.
Blood flow and energy move away from the parts of the social brain,
And instead,
Blood flow and energy move towards the parts that help the fight or flight response.
To help you breathe,
Run,
Or protect yourself.
So the feeling of disconnection,
From your own body,
Or from others,
Is completely normal.
It's physical and temporary,
Until your nervous system calms down.
Nothing is wrong with you.
Your body is trying to protect you,
Even though it feels uncomfortable.
So if it helps,
Let my voice be a reminder that you're not going through this by yourself.
You don't need to calm down.
You don't need to fix anything.
You don't even need to understand what's happening and why.
Just know that this feeling will pass.
And trust that your body knows what to do,
Even though it feels frightening and uncomfortable.
I'm here with you,
And I'll be staying with you the entire time.
You're not going through this alone.
Even if your eyes are closed.
Even if you're only half listening.
Even if you drift in and out.
I'm still here.
This is a safe space.
There's nothing expected of you.
Nothing you need to do.
Nothing you need to get right.
You are safe to stay here for as long as you need,
And let your body move through this at its own pace.
My voice will remain in the background,
Steady and calm,
And I'll continue to be with you for as long as you need.
If it feels comfortable,
You don't need to watch the screen.
You might let your eyes rest now.
But there is one more important thing I want you to know.
When panic is present,
And adrenaline is moving through your body,
It can feel very hard,
Sometimes unbearable,
To sit still or lie still.
So if that's happening for you right now,
This is normal,
And there is nothing wrong with you.
Your body has adrenaline moving through it,
That's part of the alarm response.
Your body is doing what it's supposed to be doing.
So you have full permission to move if you need to.
You can shift around.
You can change positions.
You can get up and walk,
Or pace.
You can even go up and down the stairs if you need to.
You don't have to stay still for this to work.
You can keep listening to my voice while you move,
And let your body use up some of that energy in its own way.
Sometimes,
Movement helps the nervous system settle,
Sometimes it simply makes this moment more bearable.
Either way is okay.
You're not doing this wrong if you need to move.
You're not making it worse.
You're safe to move,
And you're safe to lie still.
Either way,
I'm here with you,
And we'll take this moment by moment together.
We're just going to spend a little time gently settling together.
There's nothing you need to change about how you're feeling.
Nothing you need to make stop.
We're simply giving your nervous system a bit of space and a bit of company while it does what it already knows how to do.
And if you're moving right now,
That's completely fine.
If you're sitting or lying down,
That's fine too.
There's no right position.
There's no right way to be here.
So,
Let's begin by simply noticing where you are in the room that you're in.
Not to analyze it,
Not to judge it,
Just to notice.
You might notice the surface beneath you,
The feel of the floor,
The chair,
Or the way your feet connect with the ground as you move.
Notice how your body is being supported right now.
The feeling of the surface that lies beneath you.
You don't need to try to relax into it.
Just notice that it's there.
You might also notice your thoughts.
During panic,
Thoughts can become very loud,
Very convincing,
And very urgent.
You may notice thoughts telling you that something is wrong.
That something serious is happening inside your body.
Or even thoughts that say,
This is dangerous,
Or I'm having a heart attack,
Or I'm dying.
If those thoughts are showing up right now,
This is completely normal.
These are very common panic thoughts.
They don't mean something bad is actually happening or going to happen.
They're simply part of the alarm response.
When adrenaline is high,
Your body reacts to this energy that is flowing through you.
These sensations come up quickly and out of the blue sometimes,
And it can be very scary.
Especially if they're strong and persistent.
Our brain will jump to the worst-case scenario.
Making us believe that something is seriously wrong.
That something bad is going to happen.
That doesn't mean those thoughts are true.
It simply means you're aware of how your body is reacting to this false alarm.
But here's the thing.
You don't need to believe those thoughts.
And you don't have to be afraid of these sensations.
Because you know now that this is all normal and part of that false alarm response.
Your body is doing what it's supposed to do.
So just notice what you're feeling.
Give that feeling permission to be there.
Because what you resist persists.
It's like standing in water and trying to push a beach ball under.
The harder you push it down,
The more forcefully it pops back up.
Anxiety is like that beach ball.
When you push away or panic about the feeling,
You're adding energy to it.
So it keeps resurfacing.
But when you stop pushing,
The ball rises and then settles at the surface.
This feeling will pass.
I promise.
So let's bring a soft awareness to your breathing.
Not to slow it down.
Not to deepen it.
Just noticing that it's happening.
If your breathing feels fast or uneven,
That's okay.
You don't need to fix it.
Your breathing will settle as your body settles.
There is nothing you need to do right now.
There is nowhere else you need to be.
Just being here.
Listening.
Moving or resting.
Just taking it moment by moment.
And I'm right here with you.
And I want you to know that from time to time I'll be pausing for a few minutes.
Those pauses are intentional.
They give your nervous system space to rest and to continue settling.
But I want you to know that even when I'm quiet,
I'm still here with you.
I'm not going anywhere.
You haven't been left.
You don't need to listen closely during those pauses.
You can simply stay.
And trust that my voice will return.
If it feels okay,
We can try a very gentle release together.
And if it doesn't feel right,
You don't have to do this at all.
You can just keep listening.
Or keep moving.
Or you can simply rest.
Now,
If you're comfortable,
You might bring a little attention to your hands.
Without forcing anything,
You could gently curl your fingers into a fist and hold it for a moment.
Not too tightly.
Just enough to notice the feeling of tension or effort.
Now,
Let them soften and release.
And just notice any sensations you may have in your hands.
Now,
If that felt okay,
You might do the same with your shoulders.
A small lift.
Or a gentle squeeze.
And then letting them drop back down.
Notice how your shoulders feel now that you let them go.
Now,
If you like,
You can bring awareness to your face.
Notice the space between your eyebrows.
Your eyes.
Your forehead.
And if it feels comfortable,
You might scrunch up the muscles of your face a little.
Like a walnut.
A gentle squeeze.
And now let it soften and release.
Let your face smooth out.
Whether or not you've noticed any change in your body,
You're still doing this exactly right.
This isn't about making anything happen.
It's simply an invitation for the body to let go of a little effort.
Hello friend,
I'm still here with you.
If sensations rise again,
That doesn't mean anything is wrong.
It just means your nervous system is still releasing energy.
Your body is simply completing a cycle.
And cycles take the time they take.
Waves don't mean danger.
They simply mean movement.
And you're safe.
Nothing needs to change.
Even if this feeling is still present.
Even if it's uncomfortable and unpleasant.
This feeling will pass.
Every panic response has a beginning,
A middle and an end.
This one is no different.
I know it can be really hard to wait for it to pass.
If it helps,
You might gently remind yourself.
This is temporary.
This is a normal physiological response.
This cannot harm me.
If these words feel comforting,
You can let them stay.
And if they don't,
That's completely okay.
You can simply listen to my voice.
And let the words drift by.
There is nothing wrong with you for feeling this way.
You're not weak.
You're not broken.
But most importantly,
You're not in any danger.
You're simply experiencing a surge of protective energy.
And that energy will begin to settle.
Hello friend.
I'm still here.
How are you feeling?
You might be noticing moments of easing.
Even brief ones.
Perhaps easier breathing.
A slight release of tension.
A feeling of heaviness or tiredness.
Or you may notice none of that yet.
And that's okay.
Both are completely okay.
Regulation often happens quietly and in its own time.
And in the meantime,
While you wait for the relaxation response to kick in,
You can rest your attention on my voice.
Knowing that you're not alone.
And I'm still here with you.
If it feels soothing,
You can let these gentle affirmations rest over you.
Like a soft layer of comfort.
You can repeat them quietly to yourself.
Or simply let them drift by and land softly.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am safe right now.
I am not in any real danger.
I will feel better soon.
You don't need to believe these affirmations perfectly.
Just letting them be here is enough.
Just letting them be here is enough.
Sometimes uncomfortable anxiety sensations appear suddenly,
Out of nowhere.
And that can be scary.
Especially when they are strong or linger longer than you expect.
Especially when they are strong or linger longer than you expect.
When that happens,
The mind often rushes in to make sense of it.
It starts scanning for danger.
And can jump straight to worst case explanations.
Telling you that something must be seriously wrong.
Or that something bad is about to happen.
Those thoughts can feel very convincing.
But I want you to know that their presence doesn't mean they are true.
But I want you to know that their presence doesn't mean they are true.
It simply means you are noticing how your body is responding to a false alarm.
A nervous system that is temporarily on high alert.
And here's the important part.
You don't have to believe every thought that shows up.
And you don't need to be afraid of these sensations.
You understand now that this is a normal stress response.
Your body is doing exactly what it was designed to do when it thinks it needs to protect you.
Your body is doing exactly what it was designed to do when it thinks it needs to protect you.
So,
Instead of fighting the feeling,
You can gently notice it.
So,
Instead of fighting the feeling,
You can gently notice it.
You can allow it to be here,
Without trying to push it away.
You can allow it to be here,
Without trying to push it away.
Because when we resist uncomfortable sensations,
They often stay louder and longer.
It's like that analogy I mentioned earlier.
It's like standing in water and trying to hold a beach ball under the surface.
The more effort you use to push it down,
The more forcefully it pops back up.
The more effort you use to push it down,
The more forcefully it pops back up.
Anxiety works in a similar way.
When you struggle against the feeling,
Or panic about it,
When you struggle against the feeling,
Or panic about it,
You add more energy to the system,
And the sensations keep resurfacing.
You add more energy to the system,
And the sensations keep resurfacing.
When you allow it and simply be there,
It naturally begins to settle.
When you allow it and simply be there,
It naturally begins to settle.
This uncomfortable sensation will pass.
Your body knows how to bring itself back into balance.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
I am safe right now.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I am not in any real danger.
I will feel better soon.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
I am safe right now.
This unpleasant feeling will pass.
My body knows what to do.
I am not in any real danger.
I will feel better soon.
My friend,
As we continue our time together,
You're welcome to continue listening,
Or to simply rest in the quiet,
Or you can drift off if your body is ready to relax.
Nothing changes if you fall asleep.
Nothing changes if you stay awake.
I'm still here with you.
Now,
As we move into the next part of our time together,
Let's just take a moment to gently check in.
There's no right way to be feeling right now.
You may notice that things feel a little easier than they did before.
Or perhaps only slightly different.
Or maybe they still feel intense and uncomfortable.
Whatever you're noticing,
That's okay.
There's no expectation here.
Some people notice that the waves of panic begin to soften by now.
Others notice that the sensations are still coming and going.
And some feel very tired,
Heavy,
Or emotionally drained.
All of these are normal responses.
Your nervous system has been working very hard.
And however it's responding right now is completely okay.
If you're feeling a bit better than you were earlier,
You don't need to stay alert in case that feeling comes back.
Your body knows how to slowly wind down.
And you are safe.
And if you're still feeling anxious or panicky,
You haven't done anything wrong.
It doesn't mean this is going to last forever.
It simply means your system is still moving through its cycle.
Panic doesn't always resolve all at once.
Sometimes it fades in layers.
Sometimes it pauses and then returns.
And sometimes it eases as quickly as it came on.
Panic is a bit like weather moving through the sky.
Sometimes the clouds thin slowly,
Layer by layer.
Sometimes they drift away,
Then pass back again.
And sometimes the storm clears almost as quickly as it arrived.
No matter how it moves,
The sky itself is never harmed.
It's just passing weather.
All of those patterns are normal and none of them are dangerous.
You don't need to try to relax.
You don't need to force calm.
Your body will relax when it's ready.
And it will do that in its own time.
Imagine a glass of water that's been stirred up.
At first it looks cloudy and unsettled.
If you keep stirring it,
It stays that way.
But when you stop,
The water clears on its own.
Your nervous system works the same way.
You don't need to help it.
You don't need to monitor it.
You're allowed to simply be here.
If your thoughts are still active.
If your mind is still checking and scanning.
That's okay too.
It's like tossing a stone into water.
The splash happens quickly.
But the ripples take a little longer to fade.
Thoughts are often just those ripples.
Leftover movement after the alarm has passed.
You don't need to stop them.
You don't need to follow them.
They can be there while your body settles beneath the surface.
This feeling won't stay this way forever.
Even if it feels like you've been here a long time.
Even if you're tired of feeling this way.
Your body has moved through moments like this before.
And it knows how to do it again.
Resilience doesn't mean not feeling panic.
It means continuing through it.
Even when it's uncomfortable.
And you're doing that right now.
If your thoughts are still active.
If your mind is still checking and scanning.
That's okay too.
It's like tossing a stone into water.
The splash happens quickly.
But the ripples take a little longer to fade.
Thoughts are often just those ripples.
Leftover movement after the alarm has passed.
You don't need to stop them.
You don't need to follow them.
They can be there while your body settles beneath the surface.
You don't have to believe that everything is okay.
You don't have to feel calm or confident.
It's enough to simply allow this moment to be here.
Just the way it is.
You are getting through this.
Not because you're forcing it.
But because your body knows how to return to balance.
If you'd like,
We can take a quiet moment together to check in with the body.
Not to change anything.
Just to notice.
It's very common during anxiety or panic to hold tension in certain places.
Often the shoulders lift without us realizing.
The jaw tightens.
The throat feels narrow or clenched.
The chest may feel tight.
You may notice tension somewhere else entirely.
Or perhaps you may not notice much at all.
However your body feels right now is completely okay.
You can gently bring your attention to the top of your head.
And slowly move downward.
Noticing the forehead.
The jaw.
If you notice tightness in the jaw,
You don't need to force it to relax.
Just noticing is enough.
You might notice the neck and shoulders.
Areas that often work very hard when we're under stress.
If they feel tense or lifted,
That's completely normal.
You don't need to correct it.
You can continue noticing the throat.
The chest.
The belly.
Some people feel tightness here during panic.
Some feel fluttering or pressure.
And some feel nothing in particular.
All of that is okay.
And if you like,
And only if it feels comforting,
We can invite a little softness.
You might imagine a gentle warmth at the top of your head.
Not hot.
Just pleasantly warm.
Like sunlight.
And you can imagine that warmth slowly flowing downward.
Through the forehead.
Softening the eyes.
And the space between the eyebrows.
Loosening the jaw.
Let that soothing warmth continue down through the neck.
Spreading across the shoulders.
As if they're being gently warmed and allowed to rest a little heavier.
That warmth can continue downward.
Through the chest.
The belly.
And all the way down to your fingertips.
Moving at its own pace.
And if that sense of warmth begins to fade.
Or your attention drifts somewhere else.
That's completely okay.
There's nothing you need to bring back.
Nothing you need to hold onto.
Your body will take from this whatever it needs.
You can simply remain here.
Listening.
Resting.
Letting my voice stay with you as things continue to settle.
And now,
For a little while,
I'm going to tell you a gentle story.
This technique is called Cognitive Distraction and Refocusing.
In the midst of a panic attack,
The mind is trapped in a loop of monitoring physical sensations.
Like heart racing.
Shortness of breath.
Tingly sensations.
And feeding them back to the brain as a threat.
And this gentle little story is designed to help break that cycle.
Without demanding too much effort on your part.
You don't need to picture it perfectly.
You don't need to stay focused the whole time.
You can simply listen.
Allow the story to help ground you.
Or let the words drift past.
And simply allow the story to unfold.
There was once a small bunny who lived near the edge of a quiet meadow.
The bunny knew this place well.
It knew where the grass grew softest.
Where the ground felt cool beneath its paws.
And where the shadows settled gently in the evening.
Most days were simple.
They passed without much happening at all.
And the bunny liked it that way.
One afternoon,
The day stretched a little longer than usual.
The sun lingered low in the sky.
And the air felt different.
Just a little unfamiliar.
The bunny noticed it right away.
It paused.
Ears lifting slightly,
As if listening for something important.
But nothing was wrong.
The grass still swayed gently.
Everything looked the same.
Still,
The bunny felt a little unsettled.
It wasn't fear,
Exactly.
Just a sense that things didn't feel quite right.
As if the day hadn't followed its usual rhythm.
The bunny stood very still for a moment.
Then it did what it always did when something felt uncertain.
It waited.
The bunny didn't try to make the feeling go away.
It didn't rush back home.
It didn't panic or run.
It simply stayed where it was.
Breathing softly.
Letting time move forward on its own.
The breeze brushed gently through the grass.
Nothing changed quickly.
And little by little,
The tight feeling began to loosen.
As the light softened further,
The bunny realized something important.
Even when things felt unfamiliar,
The meadow was still safe.
The ground was still steady beneath its paws.
The air was still calm.
And the path home hadn't disappeared.
Nothing needed fixing.
The day was simply finding its way toward evening.
With that realization,
The bunny took a slow step forward.
Not hurrying.
Not thinking too much.
Just moving the way it always did.
The feeling of unease slowly faded into the background.
Like a sound that grows quieter and quieter when you stop listening for it.
Soon,
The bunny reached the familiar place it liked best.
A small hollow near its home.
Warm and sheltered.
Where the world always seemed a little quieter.
The bunny curled up comfortably.
Its breathing slowed on its own.
Its body softened without effort.
Nothing special happened.
And that was exactly what made it feel right.
Outside,
The evening continued to settle.
The sky darkened gently.
The metal rested.
The long day came to a close in its own time.
The way it always did.
The bunny felt calm again.
Not because it had done anything to make that happen.
Not because it had solved a problem or fixed the feeling.
But because it had trusted the moment to move where it needed to go.
At its own pace.
Without being rushed.
The meadow was still.
The air felt settled.
The ground beneath the bunny felt steady and familiar.
Everything was just as it should be.
The bunny curled in a little more.
Comfortable.
Supported.
There was nothing to watch for.
Nothing to be alert about.
Nothing to prepare for.
The long day had finished on its own.
And the quiet of the evening wrapped gently around everything.
Before long,
The little bunny drifted into a peaceful rest.
Breathing slow and easy.
Body soft and warm.
Held by the calm of its surroundings.
Safe.
Secure.
And completely at ease.
And just like that little bunny,
You don't need to do anything special to find your way back to calm.
Even if things felt unfamiliar for a while.
Even if the evening stretched longer than expected.
The steadiness underneath never disappeared.
Your body has that same quiet wisdom.
It knows how to wait.
How to soften.
How to settle again when the moment is ready.
Nothing needs to be forced.
Nothing needs to be rushed.
Just as the day naturally found its way into night,
Your nervous system will naturally find its way back to ease.
And you're safe to be here while that happens.
And I'm still right here with you.
My friend,
Everything you needed to do is complete.
The work is done.
You are safely anchored here.
And there's nothing else you need to do.
Or be.
Or think about.
From this moment on,
Let my words be simply background whispers,
Drifting affirmations of safety and calm that will come and go along with continuous soft music.
That you are now free to completely let your consciousness drift away into your deepest sleep.
I am safe right now.
My body is relaxed.
This feeling is passing.
I am completely grounded.
I am fully supported.
I am feeling better.
I feel more and more at ease.
This feeling is passing.
Everything is ok.
It is safe to rest.
I am entering a peaceful sleep.
My thoughts can wait until morning.
I welcome quiet stillness.
I am sinking deeper into the mattress.
I am worthy of rest.
I embrace my inner calm.
Peace settles over me.
I trust in my own ability to heal.
I am calm and peaceful.
All tension is leaving my body.
I give myself permission to sleep now.
Free to dream.
