Panic Attack Meditation

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Slow down,

And breathe…

PAUSE…

Bring yourself into your body,

And out of your head. 

PAUSE…

Find the rhythm of your breath,

And ride its waves of air as it enters,

And exits,

Your body.

PAUSE…

Breathing in and filling you,

Breathing out and relaxing you.

PAUSE…

Breathe in,

Breathe out. 

PAUSE…

Feel yourself open,

Ready to invite in healing. 

LONG PAUSE…

See if you can imagine, 

A small, soft cloud, 

Hovering over your heart.

PAUSE…

It’s light and warm,

And slowly rains its healing waters upon your heart.

PAUSE…

Drip by drip, 

You can feel yourself relax,

And cleanse. 

Relax, 

And release all that is dark,

All that is broken,

All that is in pain.

PAUSE…

Feel yourself melt under the rain,

Open,

And soften. 

LONG PAUSE…

Now imagine this soft cloud of healing,

Cover your head,

Releasing its healing raindrops upon you.

Relaxing you,

Melting you,

And washing away all that has been bruised. 

LONG PAUSE…

The cloud moves down your body,

And hovers over your belly.

Feel yourself soften and open to its presence. 

PAUSE…

Each raindrop enters you,

Repairing what has been broken,

Restoring what has been disturbed. 

PAUSE…

Feel yourself relax,

Opening even further to the hum of the healing raindrops. 

LONG PAUSE…

Now imagine this gentle cloud expanding,

Covering your entire body.

PAUSE…

Its warmth soothes you,

And its waters soften you.

PAUSE…

Each raindrop falls upon you,

Absorbed into your skin,

And searches for the dark,

Seeks out the pain.

PAUSE…

No memory can hide.

No part of you is invisible. 

PAUSE…

You soften and open even more,

You melt even deeper,

As the healing raindrops flood you with love. 

LONG PAUSE…

Sweet Dreams, Beautiful.

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Rest now,

And allow your body to melt.

PAUSE…

Let yourself move around,

Until you find your favorite sleeping position. 

PAUSE…

And then invite your arms and legs to stretch out wide,

Firing your muscles,

And expanding your spine.

PAUSE…

Now release your stretch,

As you exhale,

And melt a little deeper into your bed. 

Come into your breath,

This sweet river of life,

That flows in,

And out of your body.

Bringing in the new,

And releasing the old. 

PAUSE…

Breathe in and restore,

Breathe out and release. 

LONG PAUSE…

This time is special.

Your body is ready to rest and restore.

Your mind is ready to calm and clear. 

Your spirit is ready to reconnect.

PAUSE…

So come in deeper into your breath.

Come in deeper into the night. 

LONG PAUSE…

Feel your body fixing all that has been broken.

Let it repair,

Recycle,

Restore,

Heal.

LONG PAUSE…

Imagine all those old pieces,

Released from you,

And floating away,

Away,

Away, 

Into the night.

PAUSE…

Let them go…

LONG PAUSE…

Imagine all those thoughts,

Released from you,

And floating away,

Away,

Away, 

Into the night.

PAUSE…

Let them go…

LONG PAUSE…

Restoring,

Healing,

Renewing.

LONG PAUSE…

Sweet Dreams, Beautiful.

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In the light of day,

You can calm down your fears.

You can corral them with reason.

You can keep them at bay,

With the movement of the day.

PAUSE…

But when the night comes, 

When you’ve slowed yourself down,

The seeds of fear,

Grow in your mind,

And in your body.

PAUSE…

Fear arises within your belly,

Slowly at first.

Little bubbles of discomfort.

But as it takes over your mind,

Boulders of fear lay upon your chest,

Freezing you,

And weighing you down. 

LONG PAUSE…

Bring your hand to your chest, sweet one,

And touch the fear that’s here.

PAUSE…

Let the warmth from your hand,

Move through the rock,

And pass through it easily,

Knowing what’s beneath. 

PAUSE…

Your hand can feel the vibrations,

Of what’s underneath the fear. 

PAUSE…

The determination arises,

As your chest expands to breathe.  

PAUSE…

You can feel the stability,

Of your reliable heartbeat. 

PAUSE…

You can feel the promise,

Of each new breath.  

PAUSE…

Fear can be here,

It doesn’t have to take over.

It doesn’t have to blind.

It doesn’t have to stay.

PAUSE…

You are stronger than your fears.

LONG PAUSE…

Breathe deeply now, 

Inviting the fresh air to come inside, 

And clear what’s here.

And as you breathe out, 

Feel your body soften and relax.

Another deep breath in,

Even bigger than before,

Gathering up the heaviness,

The thoughts,

And then releasing it, 

Melting yourself even further. 

PAUSE…

Slow your breathing into a gentle rhythm,

Coming in deep into your body.

PAUSE…

Letting the waves of air calm you,

Relax you.

LONG PAUSE…

It may be tempting to look away,

And avoid the boulders of fear.

PAUSE…

It may be tempting to succumb to them, 

Handing them to your mind,

And unleashing their demons, 

PAUSE…

But if you slow down,

And take an honest look at what’s here,

If you can ask fear what it wants. 

The heaviness begins to dissolve,

And the boulders begin to crumble. 

LONG PAUSE…

Listen for the voice,

That tells you it’s fine.

That everything will be okay.

Listen for your voice,

That brings you back home, 

And reminds you of who you are. 

PAUSE…

You are stronger than your fears. 

Sweet Dreams, Beautiful.

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Sometimes when I’m frozen,

But my thoughts are bursting inside.

So much energy is spent, 

Trying to calm their wild ride.

PAUSE…

I beat myself up for not doing, 

The tasks that need to get done.

But all my time is spent, 

Holding back the desire to run.

PAUSE…

One minute I’m angry,

The next I’m in tears.

The tough love voice yells loud,

Its truth rings loud in my ears.

PAUSE…

I crumble into bed,

Exhausted from the fight.

Feeling a little crazy,

Knowing I’m not quite right. 

PAUSE…

It’s here at the lowest, 

When the whisper softly sings.

It’ll all be okay, sweet one,

We all struggle with these things.

PAUSE…

Breathe into yourself, she says,

And remember who you are.

These toxic mental demons,

Will drag you way out far. 

PAUSE…

But see if you can find, 

The space between your breaths.

See if you can feel, 

Where stillness comes to rest. 

I breathe in deep and focus,

On the air that fills me up.

I breathe out fully and notice,

Thoughts empty from this cup. 

PAUSE…

Breathe in and let it clear.

Breathe out all the fear.

Breathe in and slow it down.

Breathe out thoughts that buzz around. 

LONG PAUSE…

I calm down some, 

Enough to see,

The voice inside,

That was whispering.

Is my own soul,

Who deeply knows,

That I am fine,

And I am whole.

PAUSE…

All this noise,

That feels so real,

This mental fighting,

I try to conceal,

Will lose its power,

When I share,

Will evaporate, 

Should I dare. 

LONG PAUSE…

All we have is now,

So focus on what’s here.

Come into the quiet,

And see if you can hear.

PAUSE…

The whispers of your soul,

Pulling you out of your head. 

Feel yourself calm down now,

There’s light up ahead.

Sweet Dreams, Beautiful.

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If you can close your eyes,

As you end this day,

If you can let go of all of the things.

You’ll come to see,

There’s calm inside,

Where everything can refresh and renew. 

PAUSE…

If you can breathe,

And feel the air,

As it cleanses and fills you up.

If you can breathe,

And release what’s there,

You can let go of the old. 

PAUSE…

Tomorrow’s a new day,

So don’t worry now,

Everything that’s been heavy and fast,

Will evaporate,

Disintegrate,

Leaving you lighter and clear. 

So let your body melt, 

Deep into your bed.

Feel the way you make your own space. 

PAUSE…

Breathe in full and deep,

From your belly all the way to your head.

Then hold it here for a moment,

And then let it go, 

Breathing all the way out. 

PAUSE…

Relax into the easy rhythm of your breathing,

Aware of the motions of your body,

As you inhale,

And exhale. 

PAUSE…

Imagine your body, 

Gently floating through the night. 

Restoring,

Relaxing.

PAUSE…

Breathe by breath,

You move through time,

Knowing that dreamland will heal. 

Moment by moment,

You release what’s been here,

All the planning,

The doing,

The worries. 

PAUSE…

Let them go…

PAUSE…

Let it all go,

So you can begin anew. 

LONG PAUSE…

In the distance, 

You can see the shores of morning,

As the sun softly warms your face. 

It melts away,

Anything that was left,

So tomorrow can become today.

Sweet Dreams, Beautiful.

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Relax,

And know you’re okay.

The night is here upon you,

Ready to take you away.

PAUSE…

I know your shoulders are weak,

From carrying so much.

I know there’s refuge you seek,

In the night’s healing touch.

PAUSE…

Those grains of sand of tasks,

Seem like no big deal.

But as they pile up,

Their weight feels like steel. 

PAUSE…

But if you just breathe,

And escape the storms in your mind.

Those details will fade away,

And allow you to realign. 

So focus on your body,

Your face, your arms, your chest. 

Let your legs get heavy now,

So all of you can rest. 

PAUSE…

Surf the gentle waves,

Of air going in and out.

Expanding your belly,

Calming you throughout. 

PAUSE…

Now if you are open,

To the wisdom waiting for you.

You’ll hear its whispers,

Prioritizing your view. 

PAUSE…

Soon you will see,

The importance of those tasks dissolve.

Your health and your people,

Shine with loving resolve. 

PAUSE…

Gratitude pours in,

For all you have that’s good.

Gratitude clears out,

The stress of all the shoulds.

PAUSE…

Relax,

And know you’re okay.

The night is here upon you,

Ready to take you away.

LONG PAUSE…

Imagine that your body,

Is full of grains of sand.

Each one representing,

Responsibilities in your hand.

PAUSE…

Now imagine if you opened,

A hole down on your spine. 

Feel the sand fall out,

The relief feels divine. 

PAUSE…

Falling, 

Falling, 

Falling out.

Each moment feels more free.

Lighter, 

Lighter,

Lighter still.

Letting go is the key.

LONG PAUSE…

Relax,

And know you’re okay.

The night is here upon you,

Ready to take you away.

Sweet Dreams, Beautiful.

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Slow down,

And breathe into the space inside. 

PAUSE…

Slow down,

And let the night be your guide. 

PAUSE…

When the rhythms of breathing,

Pull you deep within,

You’ll feel all the wounds,

Where busy-ness had been.

PAUSE…

Take a deep breath,

And trust in time to heal,

It’s okay that they’re here,

It’s okay to feel.

PAUSE…

So rest now, sweet one,

You’re not broken or undone.

You’re perfect as you are,

The same energy as the sun.

LONG PAUSE…

Slow yourself down,

Just a little more.

Open up your heart,

No need to hide anymore. 

PAUSE…

There may be some parts,

That feel ugly and too much.

It’s time to let them heal,

It’s time for a special touch. 

PAUSE…

We so deeply crave,

Fast freedom from pain.

But there’s lessons within,

There’s wisdom to gain. 

PAUSE…

Just know that sweet time,

Will turn those wounds to scars.

Believe in the magic,

The Universe and her stars. 

LONG PAUSE…

You must accept the truth,

That no off switch exists.

You have to sit with discomfort,

Present to all the shifts. 

PAUSE…

Day by day and night by night,

The pain will dim a little more.

Day by day and night by night,

More of you will restore. 

LONG PAUSE…

So rest now, sweet one,

You’re not broken or undone.

You’re perfect as you are,

The same energy as the sun.

Sweet Dreams, Beautiful.

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Close your eyes, my love,

And allow the tears to come.

Sometimes they just need a chance to escape. 

Or maybe just an exhale is needed,

So everything you’ve been holding can reshape. 

PAUSE…

Sometime you don’t even know how you got here,

Under these dark, dreary skies.

But you looked up one day and noticed,

That the light was gone from your eyes.

PAUSE…

It’s okay, sweet one.

We all find ourselves here at times. 

We all have felt the weight pull us down.

It’s okay, this season will pass,

Your light will return,

I promise, you won’t drown. 

Bring your attention here,

To the movement of your breath.

Detach from those thoughts,

And feel your body’s depth.

LONG PAUSE…

The tighter you hold onto,

The emotions and the thoughts,

The heavier they get,

The more you feel like you’re lost. 

PAUSE…

So imagine that your breath takes you,

To the safe space of love in your heart.

This space that darkness can’t touch,

This beautiful, sacred part.

LONG PAUSE…

Feel the warmth in your chest,

The gentle hum of your light.

Let it remind you of who you are,

Let it comfort you tonight. 

PAUSE…

I know the thoughts are scary,

And the emotions keep swirling around.

I know they dance with each other,

And quickly compound.

PAUSE…

But if you just practice,

Separating yourself from their dance.

You’ll see that you don’t have to,

Succumb to their heavy trance.

PAUSE…

These feelings, these worries, 

And the heaviness that they bring.

They’re all temporary,

And soon won’t mean a thing.

PAUSE…

The best thing you can do,

The strategy that always works best.

Is to connect with your deep self,

And remember how you’re blessed.

LONG PAUSE…

So bring your attention here,

To the movement of your breath.

Detach from those thoughts,

And feel your body’s depth.

PAUSE…

You are not your circumstances,

You are not your thoughts.

You are love embodied,

One with the divine, magical source.

Sweet Dreams, Beautiful

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Close your eyes gently,

As you lay your head down,

The day has come to an end. 

Soften your face slowly,

And feel yourself melt,

Into sleep, it’s time to descend. 

PAUSE…

The hurricane of thoughts,

That swirls around your head,

Worrying and stressing so much.

Watch it from afar,

And release from its grip,

Surrender to the night’s healing touch.

PAUSE…

There’s nothing you can do,

With the worries in your mind,

All they are causing is stress.

So breath them all out,

And just be here now,

Relief is yours to possess.

Imagine them floating,

One thought at a time,

Out from your head into air.

Let each exhale release,

More what if’s and how’s,

Til your mind is completely bare.

PAUSE…

Breathe…

And release.

Breathe…

And relax.

LONG PAUSE…

There’s nothing you can’t handle,

There’s nothing you can’t hold,

You’re so much stronger than you know.

Everything will be fine,

Things are always working out,

In ways that will help you grow. 

PAUSE…

And all of those things,

That feel out of control,

Unknowns that make you feel sick.

Come deeply inside,

And connect with yourself,

Staying grounded is really the trick.

PAUSE…

Imagine them floating,

One thought at a time,

Out from your head into air.

Let each exhale release,

More what if’s and how’s,

Til your mind is completely bare.

PAUSE…

Breathe…

And release.

Breathe…

And relax.

LONG PAUSE…

There’s no good that comes,

From holding the stress,

In your body or deep in your mind.

So let it all go,

And open up space,

Oh, the relief that you’ll find. 

PAUSE…

So sleep now, dear one,

And surrender it all,

The worries, the stress and the day.

Rejuvenate your soul,

As you rest deeply tonight,

Everything is already okay.

Sweet Dreams, Beautiful

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You don’t always know why,

The dark feelings begin.

The sadness,

The negativity,

The sense of feeling lost. 

PAUSE…

Soon, these emotions fill you,

And pull on your heart.

Until you find yourself numbing the pain,

And wondering how you got here.

PAUSE…

This is the moment of truth.

When you can turn it all around,

And release the heaviness.

This is the moment,

When you can see beyond your emotions,

And reconnect with the deepest part of you.

This is where freedom begins.

So let yourself relax,

And you exhale out the day.

Letting your mind slow down.

Letting your body calm down.

PAUSE…

Feel your face soften.

Your shoulders lower.

Your chest open.

Your arms and legs grow heavy,

And relax.

Breathe…

PAUSE…

You are safe here.

Nestled inside the loving arms of sleep.

Free to unravel yourself,

From all of those emotions.

Without judgment,

Without expectation,

Without fear.

PAUSE…

So let the gentle hums of your breathing,

Settle you deeper into your bed,

Deeper into you.

LONG PAUSE…

Imagine a healing hand of light,

Settle upon your chest.

Let it warm you,

And then slowly unfold you,

Like the blooming petals of a flower. 

PAUSE…

Feel yourself open,

And relax.

PAUSE…

Let them peel away from you,

The heavy layers of emotions,

The chaotic thoughts with whom they dance.

They have no place here.

They are not you.

LONG PAUSE…

Now find your breath,

The steady guide to your truth.

Let her lead you into the space within,

Where you reside.

Untethered.

Unfiltered.

Unencumbered.

Whole,

And complete.

PAUSE…

Here you can release them all,

Exhaling those emotions and thoughts,

Into the nothingness of the night.

As you sink deeper into the beautiful soul you are.

Sweet Dreams, Beautiful

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