Panic Attack Guided Meditation

I'm here.

You're not alone right now.

What you're feeling is panic.

It feels awful.

But it can't hurt you.

You are safe.

This feeling will pass.

It always does.

Your heart might be racing.

Your chest might feel tight.

That's your body's alarm going off.

It's loud.

It's also wrong about the danger.

If you can, sit down.

Or lean your back against a wall.

Let something hold you up.

You don't have to do this perfectly.

Just listen to my voice.

I'll go slowly.

You can keep your eyes open if closing them feels scary.

Whatever feels safer is right.

Let's slow the breath down.

Out first.

Breathe out through your mouth.

Long and slow.

Like blowing through a straw.

Now a small breath in through your nose.

Just a little one.

And out again.

Longer than the breath in.

In...

small and easy.

Out...

slow...

all the way.

In.

Out.

Long.

Good.

The long breath out is the brake.

Each one slows your heart a little.

In.

Out.

Slow.

Now feel your feet.

Press them into the floor.

The floor is solid.

It's holding you.

If you have something cold nearby, A hold it.

glass of water.

A cold tap on your wrists.

Feel the cold.

Just the cold.

Now open your eyes if they're closed.

Look around.

Find five things you can see.

Name them in your head.

Slowly.

One.

Maybe a lamp.

Two.

A door.

Three.

Your hand.

Four.

Five.

Now listen.

Find two sounds.

The rain in this recording.

Maybe a fridge humming, or a car outside.

Now feel one thing touching your skin.

Your sleeve.

The chair under you.

You're here.

In this room.

Right now.

Nothing is chasing you.

If your mind races back into the fear, that's okay.

Just find the floor again.

Find one thing you can see.

Panic comes like a wave.

It rises.

It peaks.

Then it falls.

It can't keep rising forever.

Bodies don't work that way.

Every panic you've ever had Every has ended.

single one.

This one will too.

You might be at the top of it now.

Or already past it.

Imagine you're the ocean floor.

Deep down,

where it's quiet.

The waves are up on the They surface.

crash and roll.

Down the here,

water barely moves.

Let the wave pass over you.

You don't have to fight You it.

don't have to stop it.

Panic gets louder when we fight it.

It gets quieter when we let it be.

Breathe out.

Breathe Long.

in.

Small.

The wave is getting smaller now.

You're still here.

Just rest now.

Nothing to fix.

Let the rain do the talking.

Let your body soften.

Start with your shoulders.

Then your hands.

You might feel shaky or tired.

That's normal after panic.

Your body worked hard.

Panic doesn't mean something is wrong with you.

Lots of people get it.

Lots of people get through it.

You just did.

Say something kind to Quietly.

yourself.

I got through I that.

am safe I'm now.

allowed to rest.

Take one easy breath in.

And out.

Wiggle your fingers.

Move your toes.

Slowly.

Keep your eyes open.

Look at something soft.

Have a sip of water if you can.

Don't rush to get up.

You did well.

if it comes back, you know what to do now.