🌊✨Finding Calm During Panic Attacks [w/3 min silent practice] 🌊✨

Beautiful Souls,

Thank you for turning to this meditation during difficult moments. Panic attacks can feel overwhelming, but with gentle tools, we can find our way back to steadier shores. Let me know in the comments what helps you most during anxious times. With calming presence, Michelle. 💫

Note: This meditation offers support during panic attacks or high anxiety using grounding techniques and breath work.

What meditation would serve your journey right now? Leave your requests in the comments – your needs guide this podcast. I cherish each suggestion and create meditations based on what you're experiencing. Your voice matters deeply to this community. If you're finding value in these meditations, please take a moment to rate the podcast – it helps others discover this healing space. ✨ Thank you for sharing your journey with me.

Welcome to 5 Minute Meditations. In today's episode, “Finding Calm During Panic Attacks,” we're exploring a supportive meditation designed to help you find moments of calm during panic attacks or intense anxiety.

This stabilizing practice will guide you through:

• Immediate grounding techniques
• Supportive breath counting
• Calming affirmations
• Sensory awareness methods
• A vision of panic as temporary

Whether you're currently experiencing panic, prone to anxiety attacks, or wanting tools for future moments of overwhelm, this meditation is for you. It's suitable for use during actual panic episodes or as preparation for managing them.

Remember, panic feels frightening but cannot harm you. Join us for these minutes to find your center during the storm. 🌿

Let's find steady ground together. 🕊️

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Episode Transcript

(00:05):
Hey everyone, I'm Michelle, yourmeditation guide.
I'm so grateful for your continued support and all the
wonderful meditation requests you've been sharing.
Please keep them coming. They inspire me and help others
who might need similar guidance.Your voice matters in this

(00:30):
community. Now let's begin today's practice
together. Welcome, dear friends.
If you're experiencing panic or intense anxiety right now, know

(00:54):
that I'm here with you. Find any position that feels
safe, even if it's not perfectlystill.
Take one slow, deep breath with me now.

(01:37):
Gently place a hand on your chest or abdomen, feeling this
simple movement of your breath. This reminds you that your body
knows how to breathe even now, in this moment.

(02:34):
Notice that in this moment you are physically safe.
Feel the support beneath you. This sensation of panic is
uncomfortable, but it cannot harm you and it will pass.

(03:33):
With each breath, silently count.
Inhale for a count of four, Holdfor a count of 1, exhale for a
count of 6. This longer exhale naturally

(03:54):
activates your body's calming system.

(04:27):
Yeah. As your breath steadies, gently

(05:05):
remind yourself this feeling is temporary.
I am safe. My body knows how to return to
calm. Yeah.

(06:34):
If overwhelming sensations arise, focus on naming what you
can physically sense. 5 things you see, 4 things you can touch,
three things you can hear. This ground you in the present

(06:58):
moment. You are not your panic, you are

(08:02):
the awareness that can observe these sensations as they rise
and fade. Rest in the knowledge that this

(08:59):
wave of panic will recede, just as every wave before it has
done. You have survived every panic
attack you've ever had. We'll now enter into a quiet

(09:56):
period. Continue the counted breathing,
4 counts in, one count of holding, and 6 counts out.

(10:47):
Yeah. Yeah.

(11:47):
Yeah. Yeah.

(13:12):
Gently bring your awareness backto the present moment.
Notice how the intensity may have shifted, even just
slightly. Remember, this tool of counted
breathing is always available toyou.

(13:38):
Thank you for your courage in facing these difficult feelings.
You are stronger than you know. Namaste.