10 Minute Anxiety Reset A Guided Meditation for Calm and Panic Relief

Take a deep breath. If you're feeling overwhelmed right now, you're in the right place. This is your 10 minute anxiety reset.

We are going to move from a state of panic to a state of calm by focusing on your nervous system regulation.

You are safe, you are here, and we can fix this together. Welcome to calming anxiety. I'm really glad you've joined me today for this guided meditation for calm and panic relief.

Before we begin our anxiety reset, if you find yourself stuck in a cycle of constant worry, please check out my anxiety circuit breaker course.

It's designed to help you rewire your brain's threat response figured. You can find it, a link in the show notes.

Now find your quiet place today where you won't be disturbed for a while. You can sit or lie down whichever you prefer.

Close your eyes and let's begin. We are initiating a physiological reset.

Breathe in slowly through your nose for a count of four. Then exhale through your mouth for a count of six.

Follow me in two three four out two three four five six.

As you exhale, feel the tension leaving your shoulders. Let's do that once more in two three four out two three four five six.

Truly allow yourself this little moment of time to relax and find harmony within.

This is your nervous system regulation in action with every outpress. Imagine the stress the quarters on, simply drifting away.

It's like watching your breath on a cold winter's morning. But instead of just seeing your breath imagine all the negative thoughts, the moments of tension, of panic, drifting out as you breathe.

And you watch this dark gray mist as it's caught by a gentle breeze. It twists, it tumbles and turns before dissipating, before disappearing from view, from thought, from memory.

To leave you calm, relaxed, rebalanced and at peace.

Feel your feet on the floor. You are grounding yourself moving away from panic and back towards centered calm.

Allow your muscles to soften with every out breath. Your body is learning that is no longer under threat.

Breathe now and allow the anxiety to drift away. Fill your lungs with ambition, with self-worth and then with the exhalation.

Feel that sense of release, that deep sigh that touches the very core of your soul. Relax deeply and safely.

And within the moment of peace in your mind's eye, visualize a cooling blue light at the center of your chest.

Is your anxiety reset button as this light grows? Imagine these affirmations for panic relief, repeating them silently or out loud, but taking note of the way you see the words, the letters.

So relax, unwind, imagine and repeat. I am in control of my nervous system.

This feeling is temporary and I am choosing calm.

I am safe in my body and my anxiety is fading.

See that blue light expanding with every repetition, creating a barrier of peace around you.

You are not your anxiety, you are the observer of it. Visualize the panic dissolving into the light.

It leaves you feeling steady, capable and quiet. So in the beauty of your imagination, imagine and repeat.

I am in control of my nervous system.

This feeling is temporary and I am choosing calm.

I am safe in my body and my anxiety is fading.

Relax, ever deeper. Feel the echo of these words that once spoken and visualized, they drift down to entwine themselves into the fabric of your song.

Lift you in times of need to protect you when the world becomes noise.

And then repeat this simple sentence. I am calm, I am grounded, I am reset.

And as we transition back to the world outside, here are your three tips for a happier, more positive life today.

One, try the physiological desire, two quick in breaths through the nose and one long exhale whenever you feel the spike of stress.

Two, limit your caffeine intake today to keep your nervous system ready. And three, spend five minutes in nature or simply looking at a green space to naturally lower your anxiety levels.

Now start to bring your awareness back to the room. Wiggle your fingers and toes. Take a deep in breath now and then as you breathe out stretch out the arms overhead.

And then open your eyes. Thank you so much for listening to this 10 minute anxiety reset from calming anxiety. If this helped you find panic relief then please share this episode with someone who needs it. For deeper work on your mental health, don't forget have a look at the anxiety circuit breaker course.

And don't forget to direct link below. Be kind to yourself today or connect with you in the next session. Smile often my friend. Become a beacon of hope for others all around you.

And then, to your beautiful soul. Be kind.