Panic attack relief for the moment nobody talks about — the aftermath. The attack itself has passed, but the body still feels numb, the hands are tingling, the legs are unsteady, and the mind is already asking the frightening question: will I ever get over these? This ten minute guided meditation is for exactly that moment.
The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
It's that moment, after the panic attack, the body feels numb, the hands are tingling, and you wonder if you'll ever get over them. If this is you, take ten minutes now and regain control, composure and calm.
Hi, I'm Martin, this is Calming Anxiety, ten minutes of daily guided meditation. I'm a clinical hypnotherapist and former paramedic, and I've sat with hundreds of people through the same situation, and I've suffered myself. This is for you from me. Before we start, find your quiet place, and then put in your diary, next week, Thursday the 13th, I launch Anchored My app that I wrote over the last few months, a home for all of this and so much more, so make mindful this part of your daily routine.
But now, sitting online, whatever you prefer, and if it's safe, gently close your eyes, and focus now on the almost hypnotic rhythm, the rise and fall of each and every breath.
To feel the sensations in your chest, your ribcage, as you breathe in, as it rises, expands, drawing in every life-giving breath, filling the space within, with hope, and the rest of the body, and care. To take note of the pause, always, between each in and out breath, and then as you exhale, tune in completely to the beauty, the simplicity, that sense of release and relaxation, as you let go of the stress, the worries, the tension, and imagine yourself now unwinding, that fear, that panic attack feeling, evaporating from the surface of your skin. Relax deeply and safely, with every out breath, with every word I say, you are a piece now, calm and relaxed, floating down further and further, with every exhalation, with every peak of your heart. Breathe in, feel the chest expand, and then every time you exhale, feel all those muscle fibers loosening, lengthening and winding, and drift deeply into the surface below, safe and secure.
Allow yourself to let go. I'm the next out breath. Imagine seeing your breath as if stepping outside on a cold winter's morning, and you see your breath with so small, fluffy white clouds, as they twist, tumble and turn, caught by a gentle breath. Now, imagine breathing in all of your hopes and dreams, and then on the space between the in and the out breath, all of your negativity, your fears, the anxiety that drives the dark thoughts, moves into the space in your lungs, and now as you breathe out, you watch that dark grey mist, it drifts again caught by the breeze, and you watch fascinated as the darkness, the greyness, dissipates, disappearing from view, from thought, from memory, to leave the thoughts in your mind, balanced and calm.
Relax, deeper and deeper and deeper, and within this space, within this gift of time for harmony, visualize these beautiful words, repeating them softly after me, either silently or out loud, but taking note of the sound, the shape, the feel of them, and with every repetition, relax and unwinding. I find calm and peace with every out breath.
I am in control of all that I am.
The negativity and darkness of my past does not define my future.
I am worthy of peace and joy as much as anyone else.
I love all that I am. I am in a relaxed, truly deeply, feeling the out breath, that sense of release, flowing outwards from your chest, cascading through every biver of your being, through every thought, through every memory, relax, unwind, and then once more, imagine and repeat.
I find calm and peace with every out breath.
I am in control of all that I am.
The negativity and darkness of my past does not define my future.
I am worthy of peace and joy as much as anyone else.
I love all that I am. Deeper and deeper still within the beauty of your consciousness. I simply put you are worthy and take with you into the day and for any other time panic or worry comes your way. Here are today's three daily caring tips.
One, when panic arrives, tell yourself you are safe. You have got through worse before and you will get through this once more. Two, you are not broken, you are not at fault. We are all human and we all face the same challenges.
Three, take your rest once the panic is finished, have a drink of water and steady your nerves.
Cold water on the back of your neck or on your wrists helps the parasympathetic system take back control. Now slowly my friend, bring your awareness back into the space around you. Wiggle your fingers and your toes. Now take a deep breath in, hold and then as you breathe out stretch out the arms overhead.
And slowly open your eye. Thank you. Truly, for taking care of you, that is all calming anxiety is about. I produce these so that others don't have to live with the pain, the anguish, the mental burdens that I have gone through.
I hope you find this at your time of need. So if this helped, please do share it with another soul today. And then don't forget your diaries. Next week Thursday the 13th on the Apple Store is anchored.
Please do download it, tell your friends about it, it is free, you get 4 sessions a day on the free plan, you get the ambient night light, the box breathing and the night timers as well. It is there. If you do like it, please leave it a review on day one or two. That helps really does spread the word.
I would like so many people to be able to access it and take back control over their lives. Have a lovely day my friend. Smile often, positive thoughts whenever you can and then in everything. Be kind.