15 Minute Guided Meditation for PTSD, Panic & Stress Relief.
Welcome to your essential 15-minute guided meditation designed specifically for PTSD, Panic, and chronic Stress Relief. This session is a safe haven for anyone seeking to calm their nervous system and finally stop racing thoughts.
Soothe Hyperarousal & Flashbacks: We begin with therapeutic diaphragmatic breathing (belly breathing), a technique proven to lower the stress hormone cortisol and quickly regulate your nervous system. This is an essential anti-anxiety strategy for managing both general stress and the specific symptoms of PTSD.
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.
Hello and welcome to your 15 minute guided meditation for PTSD, panic and stress relief.
I'm Martin, this is calming anxiety. Find a comfortable position now, sitting or lying down as we dedicate this short time to calming your nervous system and finding deep, necessary peace. Just before we begin to relax, a quick thank you to our partners at CozyEarth.com. Treat yourself to the softest, most luxurious rest ever. Visit CozyEarth and use my exclusive code "Calming" for a generous 41% off. Let's begin with the healing practice of diaphramatic breathing. This breath work is proven to immediately reduce the stress hormone cortisol and offer relief from panic and high anxiety. Place one hand lightly on your chest and the other on your belly. Inhale slowly through your nose for a count of four. Feeling the hand on your belly rise as you draw deep breath deep deep into your diaphragm.
Now exhale slowly through per slips like blowing out a candle for a count of six. Feel your belly gently pressed down as you expel all the air and all the tension. Inhale feeling stability.
Breathe in a sense of safety and calm. Exhale letting go release the physical charge of stress.
Continue this breathing in feeling your belly with your hand inhaling slowly through your nose for a count of four and then as you exhale again through per slips for a count of six.
Feel your belly gently pressed down as you expel all the air and any remaining tension.
Continue this breath for two more minutes in for four out for six. Allow this rhythm to create a safe anchor helping you unhook from any intrusive memories or racing thoughts with every repetition of the out breath truly allow yourself to relax to only yourself now with this gift of time. Breathing in through your nose connect with every moment of every breath exhaling through your lips allow the stress the tension the moments of panic or fear to evaporate away deeper and deeper you find peace and calm within the sanctuary of your consciousness release and unwind. Now let your breath return to its own natural gentle rhythm bring your attention to your body allow a wave of deep deep relaxation to flow into your feet and up through your ankles explore with your beautiful mind feel every toe in turn maybe wiggle them but imagine this warm wave of calm relaxation flowing through every toe through the arch of your feet and then your ankles now guide that beautiful wave up into your calves and knees taking note of any lingering restlessness and simply invite it to melt away as you relax and unwind drifting ever deeper so calm so at peace unwind and release allow your hips and abdomen to become completely soft release any gripping or bracing you may be doing this is your time to be fully supported focus on any areas of tension and with every out breath release unwind and reset breathing in through your nose exhale through your mouth imagine any tension evaporating from the surface of your skin deeper and deeper you unwind with every rise and form of your chest with every word I say finally move your thoughts your focus to your shoulders your neck and jaw common storage places for chronic stress and hyper arousal let your shoulders sink down now your jaw soften and your forehead smooth out focus on these areas as you inhale taking note of the sensations in and around these areas and then with every out breath you release you unwind you continue to find peace and harmony within the breath within the sound of my voice your entire body is now heavy and supported it's safe you are a temple of tranquility just allow yourself this gift of time to find peace within a new found strength and clarity of thought to stay with you without thought without awareness to be calm when all around is turmoil with gentle conviction allow these new words to land deep in your mind repeat them silently or just listen as they anchor you in the present moment I am safe right now and I am secure I am safe right now and I am secure I am safe right now and I am secure I am safe right now and I am secure and still deeper and more balanced my nervous system is calming my nervous system is calming my nervous system is calming I release the need to worry about the future I release the need to worry about the future I release the need to worry about the future I release the need to worry about the future I release the need to worry about the future I am in control of my breath and my breath is healing me I am in control of my breath and my breath is healing me I am in control of my breath and my breath is healing me I give myself up to peace and gentleness I give myself up to peace and gentleness I am well things are getting better every day I am well things are getting better every day I am well things are getting better every day So rest in this state of deep calm for just a few moments longer allow the music to bathe you in peace and when you are ready gently begin to bring your awareness back to the room feel the weight of your body supported by the chair or bed wiggle your fingers and toes take one last deep grateful breath knowing you have successfully calmed your mind go about your day or if you wish drift off into sleep in peace thank you for choosing calming anxiety please do feel free to subscribe leave a five star of you or even better because I am a soul one man band feel free to share this on your social media so that we can cascade calm peace and mindfulness around a troubled world have a lovely day my friend take care of you and then in everything every thought word and date be kind