Hello and thank you for pressing play.
Chances are right now you are in the throes of a panic attack and this meditation is designed to help you be where you are.
To feel heard,
To feel validated,
To feel grounded.
Maybe this will even reassure you that what you are experiencing is temporary and perhaps gently be able to bring you back into the present moment.
I know that you may be feeling overwhelmed right now and I want to remind you that you are safe in this moment.
What you are experiencing is real and I understand first hand that it is hard.
It is very hard but it will pass.
Just like a wave that rises and falls.
So let's take this moment to focus on here and now.
I am with you and I will be with you the entire time helping you through this.
First,
Let's take this one breath at a time.
You don't have to change your breath but just notice it.
Notice how the air moves in and out of the body.
If your breath is fast or shallow right now that is okay.
Just notice it without trying to force it.
Now,
If it feels okay,
See if we can lengthen the next exhale.
Breathing out slowly can help our body start to find that sensation of calm.
You don't need to worry about controlling anything else.
Just see in this breath if you can extend the next exhale.
Take another breath in.
Let that exhale flow out nice and slow.
Good.
Let your breath be easy.
Let the rhythm of waves on the shore come in,
Go out,
Come in,
Go out.
You may be feeling sensations in the chest,
Tightness,
Maybe the heart's racing.
These feelings can be extremely intense and it's natural for your mind to think something is wrong but know this.
What you are feeling right now is your body responding to stress.
It might feel like your heart is pounding,
Like it's hard to breathe or even like something terrible is happening but these sensations,
Though very real,
Are not dangerous in this moment.
Your body is reacting to fear and it will calm itself down.
Let's remind your body that it is safe,
That these sensations,
No matter how strong in this moment,
Will pass.
Let's try this by gently bringing the attention to something solid,
Something that can help you ground in the moment.
Notice the surface beneath you.
Feel the ground or the chair supporting you.
Let your body become heavy.
Feel the way the earth is holding you up.
You are connected to the ground beneath you,
Stable and supported.
Your hands are free.
Press them into the thighs.
Press them onto the belly.
Feel the warmth of your hands,
The contact with the body.
This simple touch can remind you that you are here,
Right now,
In this moment.
Let's take another breath together.
Breathing in.
Now exhale slowly.
Let the shoulders soften.
There is no need to hold yourself up.
The ground has you.
It's okay if you feel scared right now.
The body is responding to fear but this fear doesn't mean something is wrong.
You are safe.
Even if it doesn't feel like it,
I promise you that your body is doing its best to protect you and it will return to a calmer state soon.
Sometimes,
In moments like this,
The mind can tell us stories.
It might tell you that something bad is happening or that you're in danger but these are stories,
Stories created by panic.
The truth is you are safe.
Your body is reacting to fear but you are not in danger.
All of this is valid and it will pass.
This intense wave will begin to subside just like every wave before it.
Slowly but surely,
Your heart will settle and your breath will ease and your body will remember that it's safe.
Let's come back to the present moment.
Let's focus on what's around us.
What can you feel?
What do your hands or feet touch right now?
Notice the texture.
What do you hear?
Even if it's silence,
Just notice it.
Let the small details around you remind you that you are here in this moment.
Check in with the breath again.
Breathing in,
Gently exhaling out.
You don't have to rush.
Each breath is an anchor pulling you back into safety,
Back into calm.
I am so proud of you and you are doing so well.
Even if it doesn't feel like it right now,
Remember this feeling will pass.
Your body is strong and resilient and it knows how to return to calm.
Feeling the ground,
Feeling our body,
Feeling our breath.
Let's remind ourselves,
I am safe right now.
I am safe right now.
I am safe right now.
What I'm feeling is my body's reaction to stress and it will pass.
I am connected to the ground,
To the present moment.
My body knows how to return to calm and I trust it to do so.
I am safe right now.
I am safe right now.
I am safe right now.
Taking one more nice breath in.
As you exhale,
Let go of any tension,
Trusting that this feeling will pass.
You are safe and soon the peace you deserve and desire will return.
