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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.
This panic attack will pass.
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…
Everything’s going to be okay.
This moment will pass.
Everything’s going to be okay.
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 relief from their heaviness.
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…
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.
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.
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