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Panic Attack Relief Meditation

This meditation was created with so much love and designed to give you a powerful tool that can help give you panic attack relief should you find yourself in a moment of a panic attack.

Panic Attack Relief Meditation

Today’s Panic Attack Relief Meditation was created with so much love and I did my best to give you a powerful tool that can help you should you find yourself in a moment of a panic attack.

I would recommend saving this episode somewhere convenient for you so you can get to it quickly anytime you might need it. And also share it with a friend whom you know might need it too.

Sending you such a big, healing hug, Beautiful…

So let’s begin…

Woman having a panic attack
Photographer: Melanie Wasser | Source: Unsplash

I see the pain you’re in right now.

I know the thoughts are a hurricane inside your head.

I know your body is tight and in pain.

I know you’re feeling scared and out of control.

Everything is going to be okay.

This moment will pass.

You will receive panic attack relief.

Just listen to my voice.

You’re not alone.

PAUSE…

Close your eyes and bring your attention to your breath.

Letting yourself feel the rise and fall of your chest as your breath moves in and out.

And take a moment to consciously slow down your breathing,

Just little by little…

Breathe in a little deeper,

And breathe out a little longer.

Breathe in…

And breathe out…

Breathe in a little deeper,

And breathe out a little longer.

Maybe even silently saying to yourself, breathe in when you breathe in,

And breathe out when you breathe out.

Breathe in…

And breathe out.

PAUSE…

Woman pausing during a panic attack
Photographer: Simona Andreas | Source: Unsplash

Everything’s going to be okay.

This moment will pass.

Everything’s going to be okay and you will receive panic attack relief.

Breathe in,

And breathe out.

PAUSE…

I know your mind is swirling,

The thoughts are overwhelming and scary.

Just keep bringing your attention back to my voice,

Letting the rhythm of my words slow down your breath,

Slow down your thoughts.

Breathe in,

And breathe out.

PAUSE…

Imagine that with every breath out, you’re releasing all those thoughts from you,

Letting the noise they’re creating escape from your body through your breath.

Breathe in…

And breathe out your thoughts.

Imagine them moving from your head and out through your nose as you breathe out,

Floating away into the air around you.

Breathe in,

And breathe out.

Let your body feel moments of panic attack relief.

Let your body relax just a little bit more every time you breath out.

PAUSE…

Everything is going to be okay.

This moment will pass.

Everything is going to be okay.

Breathe in,

And breathe out.

PAUSE…

Woman laying down holding a rose
Photographer: Annie Spratt | Source: Unsplash

Take a moment to scan your body.

Where are you feeling heaviness?

On your heart?

On your chest?

In your head?

In your legs?

Take a moment to identify where the heaviness is living,

Remembering to keep your breathing slow.

PAUSE…

Now take a deep breath in, filling your belly with oxygen until it can’t fill anymore,

And as you breathe out, visualize this heaviness leaving your body through your breath.

Releasing your body just a little bit from the pressure and receiving panic attack relief.

Breathe in,

And breathe out, releasing just a little bit more of the heaviness in your body.

Breath in,

And breathe out.

Continue this practice for just a bit,

Letting your outbreath release any pressure and heaviness you are feeling in your body,

Imagining it leaving your body and floating away and disappearing into the air around you.

PAUSE…

Everything is going to be okay.

This moment will pass.

Everything is going to be okay.

Breathe in,

And breathe out.

PAUSE…

Now take a moment to feel your body.

Imagine a soft, soothing warm energy in your toes,

And go ahead and wiggle them just a little bit,

Reminding yourself that you’re right here.

You’re safe.

And you’re going to be okay.

Feel that soft, warm energy travel up from your toes into your feet,

Your ankles,

Your calves,

Your knees,

Your thighs,

And your hips.

And go ahead and move your lower body just a little bit,

Feeling the movement remind you that you are right here. Right now.

And that everything is going to be okay.

Just breathe in…

And breathe out.

Sink into the panic attack relief your body is receiving.

PAUSE…

Photographer: Micah Hallahan | Source: Unsplash

Now imagine that soft, warm energy traveling up from your hips into your stomach,

Your chest,

Your heart,

Your shoulders,

Down your arms,

Your elbows,

Your hands and your fingers.

Wiggle your fingers just a little bit,

Reminding yourself that you are not where your thoughts want to take you.

You are right here. Right now.

PAUSE…

Now feel as that soft, warm energy travels up through your neck,

Your cheeks,

Your lips,

Your eyes,

Your forehead,

Your ears,

And the crown of your head.

And go ahead and squeeze your eyes gently,

Bringing your attention onto the presence of your body in this moment.

And breathe…

PAUSE…

Your body is right here, beautiful.

You are safe.

Breathe out into deeper relaxation and calm.

PAUSE…

Your thoughts are separate from you.

Continue to breathe them out with every outbreath.

Everything is going to be okay.

This moment is passing.

You are safe.

Right here.

Right now.

You are loved.

Everything is going to be okay.

Everything is okay.

Namaste, Beautiful

The Story Behind the Meditation

I’ve never had a panic attack.

I’ve had extreme moments of stress and anxiety, but never a panic attack.

So, when I received more than a handful of requests to create a meditation to help with panic attacks, I immediately posted on Facebook, asking for help.

Have you ever had a panic attack? I asked. Please describe what it’s like so I can better understand and create a meditation that can help my ladies!

The responses floored me.

Not only because there were so many people who shared that they have or had them (there were about 98 comments!). But also because while reading the descriptions, my heart ached to hug every single person and longed to be able to help them through these scary moments.

I created the Panic Attack Relief Meditation while marinating in all these experiences and did my best to give you a powerful tool that can help you should you find yourself in a moment of a panic attack.

I would recommend saving this episode somewhere convenient for you so you can get to it quickly anytime you might need it. And also share it with a friend whom you know might need it too.

Sending you such a big, healing hug, Beautiful…

Katie

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