Panic Attack Meditation

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When all of the shoulds,

Fall down on you like rain. 

When all the tasks,

Pile up inside your brain. 

When all of the worries,

Bubble up and pop,

When all of the details,

Just won’t seem to stop. 

PAUSE…

Squeeze your eyes shut tight,

And take a deep breath in.

Fill yourself with air,

And find your stillness within. 

LONG PAUSE…

Imagine all the clouds,

Painted across the sky.

The sun kisses their tips,

As they slowly pass by.

PAUSE…

If you widen your gaze,

And see the water around.

The waves are slowly dancing,

Reflecting light that surrounds. 

PAUSE…

The space is wide open,

And nature brings you peace.

This is where you’ll find,

The quiet that you seek. 

LONG PAUSE…

Imagine the gentle wind,

Brushing across your face.

Let it carry away the thoughts,

That take up so much space.

PAUSE…

Breathe in the sweet air,

The trees so generously release.

Feel the oxygen dissolve,

Any heaviness till there’s peace.

PAUSE…

More space opens up,

The quiet spreads out wide.

It fills your beautiful body,

All the noise subsides. 

LONG LONG PAUSE…

Your mind, your body, your soul,

Are yours to love and protect. 

You can say no to the noise,

Refuse its disruptive effect.

PAUSE…

All you have to do,

Is remember you’re in charge.

Breathe out all the noise,

And feel the quiet grow large.

PAUSE…

Let your soul feel refreshed,

As nature brings you home.

Your mind is calm and clear,

The quiet has lovingly grown. 

Sweet Dreams, Beautiful.

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Hey, it’s Katie and I’m so excited to share this bonus episode with you. So many of you, over half of our listeners, come to use our meditations and sounds to help you fall asleep. So, in honor of Sleep Awareness Week, I want to make sure you know about our most popular podcast Sleep Meditation for Women that millions of people, just like you, fall asleep to every single month. Tonight, I’m sharing a fan favorite called Healing Waves of Sleep. If you love it and want more, follow Sleep Meditation for Women on your favorite podcast player.  

Love,

Katie

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Lay your head down softly,

And let your body melt. 

PAUSE…

Ease into comfort,

Allowing yourself to move and adjust,

Stretch and contract,

Until you find your favorite sleeping position.

PAUSE…

Now breathe,

Deeply and fully,

Telling your body and your mind,

That it’s time to rest. 

And as you exhale, 

Imagine sinking further into your bed,

And deeper into comfort. 

Find the rhythm of your breathing.

And see if you can inhale just a little deeper,

And exhale just a little longer,

Slowing down your breathing, 

Slowing down your body,

Slowing down your mind.

Breathe…

LONG PAUSE…

Surrender yourself to the night.

Bring all your pain and woes,

All the worry that grows,

Give her all that’s broken tonight. 

LONG PAUSE…

Hand your body to the gentle arms of sleep.

All those places that need healing,

All the emotions you’ve been feeling,

Need the night to heal them real deep. 

LONG PAUSE…

Recovery mode will soon be upon you.

Anything broken or bruised,

Any part of you that’s confused,

Will slowly repair and renew. 

PAUSE…

Breathe in and collect,

All that needs repair. 

Breathe out and protect,

Recover with sweet care. 

LONG PAUSE…

Sink deeper and deeper into your dreams.

As your body gets quiet and heavy,

As your breath gets slower and steady,

Let healing come upon you in streams. 

LONG PAUSE…

Feel the peace and stillness spread.

Every breath calms you down more,

Every minute here helps you restore.

As you melt deeper into your bed. 

PAUSE…

Breathe in and collect,

All that needs repair. 

Breathe out and protect,

Recover with sweet care. 

LONG PAUSE…

Sweet Dreams, Beautiful.

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We hold on so tightly,

To the outcomes that we want.

Our fingers squeeze around them,

And our hold locks into place. 

PAUSE…

Our vision hones in on what’s within our grip,

And suddenly everything else is invisible.

PAUSE…

We wait and we watch,

Counting the moments as we stare,

Completely oblivious to anything else around us.

PAUSE…

What we don’t realize,

Is that we’re suffocating our desires, 

The tighter we hold.

And we become blind to the manifestations of our dreams,

That aren’t born inside of our fists.

PAUSE…

So dream, sweet one,

Visualize and hope,

And take action every single day.

But peel back those fingers, 

And loosen that grip.

Widen your gaze,

And detach from the outcome.

So creativity can flow,

And you can breathe.

Breathe now,

Pulling the air in deep into you,

As it fills you up.

And then release,

As you exhale all that air out. 

PAUSE…

One more deep breath in,

Expanding your belly and chest to their max,

Gathering up those details,

Thoughts,

And worries,

And then releasing them all,

As you breathe out.

PAUSE…

Now, bring your breathing to a soft, easy rhythm,

And be here for a bit.

One with the movement of your body,

One with the openness of your mind.

LONG PAUSE…

Holding on tightly to the outcome we want,

Will not ensure we get it. 

But it will steal our attention,

Intensify our emotions,

And cause our minds to obsess.

PAUSE…

So imagine your hand opening gently,

On the outcomes it desperately holds.

Imagine your fingers slowly peeling back.

PAUSE…

Watch those petals of desires, 

Unfurl and expand,

Free from the pressure,

Free to breathe.

PAUSE…

Breathe here with them,

And find a gentle rhythm that nourishes.

PAUSE…

Feel the soft breeze kiss your face,

And dance with the colorful petals in your open hand.

PAUSE…

Slowly and beautifully,

The petals ride the waves of the breeze,

As they float away in all directions, 

Free to land where they’re meant to be. 

LONG PAUSE…

And here you are,

Light and peaceful,

Relaxed and calm.

Surrendered to the magic of the petals,

That will dance and spin,

Until they’re ready to land.

Namaste, Beautiful

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It’s all here inside.

The answers.

The peace.

The why.

PAUSE…

But the mind is loud,

And fills your head with noise.

Fills your body with stress.

None of it is needed.  

Everything you need is inside of you.

PAUSE…

So find the quiet,

And touch the pools of calm water inside.

Breathe…

And come inside. 

Riding the waves of your breath,

In…

And out.

PAUSE…

Let it pull you away from the thoughts,

As the emotions dissolve into the background. 

As you come here,

And just breathe.

LONG PAUSE…

Listen for it,

The soothing songs of the quiet,

That open up space,

Release the pressure,

And let you float.

LONG PAUSE…

Listen for it,

The voice that is heard by your heart,

Not your ears.

The sounds of love,

That saturate your soul.

It’s all here,

Waiting for you.

PAUSE…

So find the quiet inside,

And touch the stardust.

PAUSE…

The water is still here.

And all is made clear. 

Namaste, Beautiful

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As the days pass by,

As life goes up and down.

The emotions build up,

And all the thoughts abound.

PAUSE…

Sometimes we forget,

To express what’s swirling inside,

And soon we can find ourselves,

Needing a cathartic cry.

LONG PAUSE…

We don’t always know why,

We don’t always know when,

It feels like out of the blue,

Tears release from their pen. 

PAUSE…

Let them fall,

Let them flow,

Open your heart,

And let them go. 

LONG PAUSE…

Maybe you’ve been holding,

So much on your shoulders.

The millions of responsibilities,

Can feel like giant boulders. 

PAUSE…

Maybe you’ve been moving,

And running through the day.

You haven’t made time to be still,

With everything that’s come your way.

PAUSE…

Perhaps a moment triggers,

A memory from your past.

Pain comes rushing through,

The emotions come real fast. 

PAUSE…

Let them fall,

Let them flow,

Open your heart,

And let them go. 

LONG PAUSE…

A cathartic cry will feel,

Like you’ve released so much weight.

It cleanses and refreshes,

And always feels so great. 

PAUSE…

There’s no shame in the tears,

There’s nothing you need to explain.

There may not be any meaning,

It’s simply a release for your brain.

PAUSE…

So take a big, deep breath,

And examine what’s inside.

Perhaps there’s some tension,

Some feelings you’ve tried to hide. 

PAUSE…

Allow yourself to gather,

All that’s heavy and gray.

And when you exhale, let go,

Let it all float away.

PAUSE…

Let them fall,

Let them flow,

Open your heart,

And let them go. 

LONG PAUSE…

Sweet Dreams, Beautiful.

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When the noise begins to quiet,

And the movement begins to slow,

The cloud that’s been hovering,

Starts to really show. 

PAUSE…

For awhile it’s been lurking,

Its shadows blocking light.

For awhile it’s been hunting, 

Preying on your fright. 

PAUSE…

Perhaps you haven’t known,

The meaning of these clouds.

Perhaps they’ve just left you,

Feeling heavy, sad, and down. 

PAUSE…

But if you breath deep,

And take some time to see,

With loving eyes you may just,

See what’s here clearly. 

PAUSE…

The magic of this vision,

Of seeing what is here,

The clouds of darkness lift,

And release all the fear. 

LONG PAUSE…

So come into your body, 

Feeling every move.

Gently slow it down,

And find a tender groove.

PAUSE…

See if you can find,

Gratitude for the way,

Your breath gives you life,

And awakened you today.

PAUSE…

Breathe slowly,

And relax.

Breathe fully,

And release. 

Breathe calmly,

And lay back,

The darkness will cease.

LONG PAUSE…

Open up your heart,

And open up your mind.

Give yourself the chance,

To unpack what’s behind. 

PAUSE…

These clouds of darkness play,

And fog your inner light.

But they’re just here to nudge you,

To look at what’s not right. 

PAUSE…

So search yourself for moments,

That might have triggered fear,

To come inside your head,

And spread its darkness here.

PAUSE…

And as you find these things,

That caused this cloud to build.

Imagine so much love,

Expanding till you’re filled. 

LONG PAUSE…

As you feel the darkened clouds,

Dissolve and thin and lift.

Notice that your spirit,

Can feel a major shift. 

PAUSE…

More air, more light,

More openness and love.

Let all that darkness go,

And know you are beloved.

LONG PAUSE…

Sweet Dreams, Beautiful.

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Underneath the anxiety,

Underneath the anger,

Underneath the sadness,

Is resistance. 

PAUSE…

Resistance to pain,

Resistance to change,

Resistance to discomfort,

Resistance to the present moment.

PAUSE…

When resistance arises,

Come inside,

And surrender to what is.

Without judgement,

Without stories,

Without expectations.

PAUSE…

And watch as it all dissolves.

Breathe now,

And settle into yourself. 

Feeling the waves of air in and out of your nose,

Feeling your chest and belly rise,

And fall,

With each, cyclical breath.

Feeling your body slowly relax,

Feeling your mind settle.

LONG PAUSE…

And as you are here,

Embraced by the stillness,

And the comfort of your breath,

See if you can notice what’s here.

PAUSE…

What are you resisting?

What is hiding underneath?

Why has resistance arisen within you?

PAUSE…

Be here,

Just observing what comes up,

And letting it show itself to you.

LONG PAUSE...

She’s here to teach you, dear one,

The resistance you feel.

If you let her, she’ll guide you to the pieces of you that long for light,

For healing,

And for nourishment. 

She’ll guide you to the parts of you that long to expand,

Stretch,

And express.

PAUSE…

There’s no need to shame her,

No reason to blame her,

Just sit with her here,

And let her show you the truth. 

LONG PAUSE…

Namaste, Beautiful

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When the thoughts are racing,

And your mind feels full,

Come back home to the stillness inside. 

Here all the details,

The pros and cons,

And the analyses created by overthinking,

Can diminish,

And dissolve.

Leaving you peaceful,

Present,

And clear.

So settle yourself into comfort,

Taking a deep breath to relax.

PAUSE…

Find your breath,

And see if you can imagine yourself riding on its circular waves.

Inhaling and coming in,

Exhaling and coming out.

Breathing in,

And breathing out.

PAUSE…

Each breath relaxing you,

Each breath calming you,

Each breath taking you away from your mind,

And bringing you deeper inside. 

Breathe...

PAUSE...

Overthinking happens when we forget our true nature.

When we forget that answers lie inside our laughter,

Our tears,

And the tender embraces of those around us. 

PAUSE…

Our mind thinks she’s in charge,

But really,

Our soul is at the helm,

And she’s connected with the universal oneness of us all.

PAUSE…

Your soul plugs in,

Here in the stillness,

And immediately knows the answers,

Reminds you of who you are,

And opens up the space for clarity.

PAUSE…

So just come inside,

And find the let the space between your breathes expand,

And open the portals to your stillness.

LONG PAUSE…

Let those thoughts go,

Breathing them away as they come up,

And watching them drift far away from you,

Riding the streams of the wind.

PAUSE…

Let them go,

And bring yourself back to the stillness.

Over and over again.

And surrender.

Trusting yourself,

And all the wisdom waiting for you here. 

Namaste, Beautiful

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Calm will ease you.

Calm will soothe you.

Calm will please you.

Calm will fuel you.

PAUSE…

Breathe deep and relax.

Let go and release. 

Breathe deep and lay back,

Here, you’ll find peace. 

LONG PAUSE…

Find the calm, 

Inside your breath.

Find the stillness,

In its sweet depths.

PAUSE…

Feel your face soften,

And your shoulders gently drop.

Notice the spaces open,

From the bottom to the top.

PAUSE…

Imagine that your chest,

Unfolds just like a flower. 

Opening and softening,

Welcoming the calming shower. 

PAUSE…

Breathe in slowly,

Breathe in fully.

There’s something holy,

In breathing purely.

LONG PAUSE…

If your mind starts to wander,

With the details of the day,

Imagine a blue calm,

Dissolving them away.

PAUSE…

If the worries and the fears,

Shake you with their force.

Come back to your breath,

And simply stay the course. 

PAUSE…

Calm will ease you.

Calm will soothe you.

Calm will please you.

Calm will fuel you.

PAUSE…

Breathe deep and relax.

Let go and release. 

Breathe deep and lay back,

Here, you’ll find peace. 

LONG PAUSE…

Slow your body down,

And melt deeper and deeper.

Every breath you take,

Makes you a believer. 

PAUSE…

Feel your breath lead you,

To the calm that lives inside. 

The pools of stillness live here,

And deep peace they provide. 

PAUSE…

No matter what worries,

Or fears or thoughts or stress,

Cause internal chaos,

Calm lives in excess. 

PAUSE…

All you have to do,

To tap into your calm.

Is follow your body’s rhythm,

And your mind will disarm.

LONG PAUSE…

Calm will ease you.

Calm will soothe you.

Calm will please you.

Calm will fuel you.

PAUSE…

Breathe deep and relax.

Let go and release. 

Breathe deep and lay back,

Here, you’ll find peace.

Sweet Dreams, Beautiful.

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