Panic Attack Meditation

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It’s out of your hands, my love.  

It’s time to loosen your grip.

To let go of control of that which is making your mind spin,

So you can surrender to the deep sleep that is here. 

Come, 

Into your body,

And out of your head. 

Away from the racing thoughts and storm clouds of worry,

And into the slow, undulating waves of your breath.

In and out.

Cool and warm.

Expanding and releasing. 

Breathe…

PAUSE…

It’s all going to be okay.

Here in this moment, you have no control over that which you desperately want.

A specific outcome,

Another person’s actions,

Mother Nature.

There is no amount of worrying or thinking that will change this moment.

So surrender your desires to the stillness of the night,

And trust in her and the wisdom of the universe.

PAUSE…

Inhale to touch the stillness, 

Exhale to release control. 

Breathe in,

Breathe out.

PAUSE…

Unwind the tension in your body,

Setting free all the tight parts so they can sink even further into your bed.

PAUSE...

Stress lives in the dark,

Love is in the light. 

So invite every cell in your body to shift from control to faith,

From worry to hope,

From dark to light.

PAUSE…

Be here in the light,

Bathing in the soft yellow blankets of hope.

Let them soothe you as you dream of possibilities, 

And whisper your prayers to the Universe.

And then let go,

You have no more control right now.

PAUSE…

So feel your body melt further into your bed,

And your mind hum with spaciousness.

No more thinking.

No more doing. 

Just being, 

One with love.

One with trust. 

PAUSE…

Sweet Dreams, Beautiful

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So let yourself slither around in your bed until you find the sleeping position you love the most.

Take a deep breath in when you find it,

And then exhale and settle even deeper into your bed.

Be here.

With the stillness of the night.

And allow its cool, calm silence to isolate those thoughts racing through your mind. 

Those worries,

Anxieties, 

Stresses,

Fears. 

They are the ones in rigorous motion against the backdrop of the stillness.

PAUSE…

Thoughts.

Stories.

Emotions.

That’s all they are. 

They are not you.

What’s true is this moment.  

This breath.

You.  Here on your bed. 

Alive.  Breathing.  

So allow yourself to separate them from you,

All these worries.

Inviting them to exit the rapid movement inside your head,

And enter the stillness of the night. 

This moment of presence,

Where the worries cannot exist. 

Watch them dissolve in the space around you,

The tiny grains of sand spilling from them until nothing is left. 

Release the worries into the peaceful presence of the night.

LONG PAUSE...

Feel the deep relaxation of your body as the worries dissolve.

It melts into the arms of the night,

Releasing its need to control,

Or be ready,

Or fight.

And instead softens,

Trusts,

And surrenders.

Relax and release.

PAUSE…

It’s time to sleep.

So breathe…

In and out,

And fall into the depths of the night.

Sweet Dreams, Beautiful

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They can sneak into your mind,

With no warning at all,

All those fears.

The movies play within your head,

And pull you away from rest. 

The scary scenes expand and meander and grow,

And soon, your eyes are open,

Your heart is racing,

And sleep has escaped from your body.

PAUSE…

But slow down, dear one,

And know the fears will dissolve,

The anxiety will disappear,

As you bring yourself out of your head,

And into this moment.

Present to what is,

And open to the comforting arms of deep sleep.

So breathe deeply,

Fully into your body,

And ask the universe to hold you,

To protect you and the ones you love,

As you surrender into her embrace.

PAUSE…

Let your attention settle into your breathing.

Aware of the cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out.

In and out,

Over and over again.

Slowing down a little bit more with every breath.

PAUSE…

Become aware of what’s around you.

Listen to the soft noises of the night.

See the objects and people in your space.

Feel the blankets touching your body.

PAUSE…

Bring yourself here,

Into this moment.

Breathing in calm,

Breathing out the fear.

LONG PAUSE…

You are safe here.

Those around you are safe.

And everything is okay.

PAUSE…

So breathe,

And let your body melt deeper into your bed. 

PAUSE…

Relax your feet.

Feel your legs get heavy.

Open your hips.

Soften your belly.

PAUSE…

Expand your chest.

Relax your back.

Release your arms.

PAUSE…

Lower your shoulders.

Release your jaw.

Soften your face.

LONG PAUSE…

Feel a soft, warm energy gently touching the top of your head.

Imagine this energy releasing the thoughts, 

The visions,

The worries,

The fears,

With every breath out.

LONG PAUSE…

Breathe and release.

Breathe and rest.

PAUSE…

Breathe and release,

Breathe and rest. 

LONG PAUSE…

The arms of the night hold you close,

And you fall into her embrace with trust.

Let her carry you safely into the depths of peaceful sleep,

Let her clear you,

And restore you.

PAUSE…

Everything is okay.

Sweet Dreams, Beautiful.

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Come into the calmness of the night, as you release any guilt you might be holding onto. 

It’s time to sleep, my love,

Time for the night to heal you and replenish you,

And take away the guilt.

So let your eyes grow heavy,

And your body sink into your bed,

As you feel its weight upon your soft sheets.

Relax,

And feel calmness slowly cover you like a blanket,

Slowing down your body,

Slowing down your breathing,

Slowing down your mind.

PAUSE…

Maybe you feel a heaviness on your chest,

As you think about what’s weighing on your heart.

You feel guilty,

Perhaps ashamed or disappointed. 

It’s my fault,

You hear the voices say,

As the shoulds begin penetrating your mind,

Like raindrops on the roof, 

Coming down drop by drop, 

Burning your heart with their judgements. 

PAUSE…

Breathe in deeply,

And let the air cleanse you,

Lighten you,

Forgive you.

And breathe out the guilt,

Releasing the heaviness and the pain.

Breathe in forgiveness,

And release the guilt. 

PAUSE…

You’re a beautiful being of love,

And only this moment exists.

You can’t change the past,

But you can gather its lessons in your arms,

And continue walking.

So release the guilt, beautiful,

And invite in forgiveness.

PAUSE…

Forgive yourself for the mistakes,

Forgive yourself for the imperfections,

Forgive yourself for the consequences of your actions.

Feel the warmth of forgiveness release you from the chains of guilt.

LONG PAUSE…

Nothing you’ve done can take away who you are,

You are love.

And you are here to express love. 

So release the pain and suffering of guilt,

As you absorb the lessons to be learned,

And continue onto the path before you,

Lighter, 

And wiser.

PAUSE…

Sleep, my love,

As you rest in the arms of love,

And let her guide you through the night,

Free of guilt,

Free of ego,

And full of grace.

Sweet Dreams, Beautiful

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Close your eyes, sweet one,

And know it’s time for rest.

What weighs on you heavily tonight,

Will dissolve with every breath.

PAUSE…

Everything you’re feeling,

Is valid and okay.

But know that it’s all temporary,

So relax your body,

And release the day.

Your mind may be spinning,

With all the things to do.

Your energy may be depleted,

Everything’s shrinking from your view.

PAUSE…

Bring your hand to your heart,

And feel the warmth she gives.

Let her beating slow you down,

The rhythm reminds you she lives.

LONG PAUSE…

Now let your hand feel,

The expansion of your chest,

As you breathe in deep,

And breathe out into rest.

LONG PAUSE…

One secret you should know,

One truth of all this pain.

There’s nothing you can’t handle,

Your resilience will remain.

PAUSE…

All of these things,

That weigh on you tonight,

Imagine that they’re floating away,

One by one, till you feel light.

LONG PAUSE…

Imagine all those worries, 

Dissolving from their form.

Then floating away into the air,

Leaving you feeling warm.

PAUSE…

Then all the responsibilities,

That have piled upon you so fast.

Watch them turn to sand,

And release with a blast.

PAUSE…

Now collect all the sadness,

The anxiety, the fear.

And exhale them out,

There’s no room for them here.

PAUSE…

Now feel all the tension,

That’s been living deep inside.

And as each breath leaves,

Release it with a calming sigh.

PAUSE…

Relax,

And release.

Relax,

And release.

LONG PAUSE…

The weight of the world,

Has left your shoulders tonight,

The universe will hold them,

And infuse you with light.

PAUSE…

So rest now, sweet one,

Free from everything you held.

They can’t take up space here,

They’ve now been expelled.

LONG PAUSE…

Sweet Dreams, Beautiful.

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So breathe in deep,

And expand your belly wide,

The air will bring new life,

And create more space inside. 

PAUSE…

Breathe in deep again,

And let it slow you down.

Breathe out fully now,

Feel lighter all around.

PAUSE…

Breathe in and relax,

Breathe out and release.

Breathe in,

Breathe out. 

LONG PAUSE…

Acknowledge those fears,

See them with clear eyes,

Honor that they’re here,

Listen to their cries. 

PAUSE…

There’s wisdom there,

Beyond those scary screams.

Take a good look inside of them,

Fear is more than what it seems. 

LONG PAUSE…

What is fear saying?

What is really there?

If you open yourself to listen,

Perhaps fear will share.

PAUSE…

I’m here to protect you, she says.

To keep you safe and alive.

You’ve been hurt before,

And I just want you to survive. 

PAUSE…

You breathe in slowly,

And gently embrace your fear.

You thank her for her love,

Then whisper in her ear.

PAUSE…

I will hold your hand,

As we walk through this new door,

You’ll be by my side,

But your voice, I must ignore. 

PAUSE…

I must choose what’s best,

To thrive in my own way.

Even when it’s scary,

And you freeze me so I’ll stay.

PAUSE…

You come within yourself,

And find the stillness inside.

Here you see the truth,

Here you cannot hide. 

PAUSE…

You take fear’s hand,

And suddenly you know.

All her power has faded,

You are free to go.

LONG PAUSE…

Breathe,

And relax.

Breathe,

And release.

PAUSE…

You are open,

You are free.

You are light,

Sleep now, and be.

Sweet Dreams, Beautiful.

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Slow down now,

And find your breath.

Inhale deeply,

Following the air as it fills up your belly,

And hold it for a moment. 

And then exhale completely,

Letting all that air go,

And tightening your stomach at the end,

As the very last drops of air are released. 

PAUSE…

Relax into a nice, easy rhythm of breathing,

Slowing it down bit by bit with every single breath. 

PAUSE…

Let it soothe your body,

And calm your mind. 

LONG PAUSE…

Now look upon your mind from afar.

This beautiful part of you,

Who loves to stay active,

Electric,

And bursting with thoughts.  

PAUSE…

Notice the colors,

The greens and yellows and pinks,

Painting your mind as they move,

Sparkle, 

And create. 

PAUSE…

Notice the bubbles of black,

The mini clouds of grey,

Spreading across with worry,

And stress.

PAUSE…

Notice it all there,

Encapsulated in your mind,

This gorgeous, magical entity of color. 

LONG PAUSE…

Now breathe out,

Over and over again,

And notice the movement of your mind,

Slow down,

Lighten,

And calm. 

LONG PAUSE…

Breathe out,

And notice the colors that were sparkling within,

The colors that were painted inside,

Are lightening,

Dissolving,

And disappearing.

Slowly,

Piece by piece,

Shade by shade,

Drifting away from your mind,

And into the nothingness of the night.

LONG PAUSE…

Look upon your mind from afar,

Your body melted deep into your bed,

Safe within your sheets. 

PAUSE…

Listen for it,

The gentle sounds of silence,

Coming from your calm mind.

PAUSE…

Feel it,

The absence of movement,

The space to be.

The space to surrender to sleep.

PAUSE…

Breathe…

And feel the calm,

In your body,

In your mind,

Within your soul.

Sweet Dreams, Beautiful.

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So breathe in deeply,

And allow your breath to pull you here,

Into the present,

Far away from all of it. 

PAUSE…

Your regrets, 

Shame,

Or sadness,

All your emotions are real. 

But the emotions exist,

For things that happened in the past. 

PAUSE…

So imagine yourself breathing them out,

With every exhale.

Slowly releasing their hold on your heart,

And on your mind. 

LONG PAUSE…

All your worries,

Anxieties, 

And fears,

All your emotions are real. 

But the emotions exist,

For things you foresee for the future.

PAUSE…

So imagine yourself breathing them out,

With every exhale,

Slowly releasing their hold on your heart,

And on your mind. 

LONG PAUSE…

This moment,

Right now,

Is all you have.

Is all there is. 

PAUSE…

So ease your emotional discomfort,

By choosing to live in the present.

Pulling yourself deeper here,

With every single life-giving breath.

LONG PAUSE…

Let go of control,

Let go of the emotions. 

This moment right here is what you have.

PAUSE…

So open yourself up,

With all of your imperfections,

With all of your humanness,

And pray for grace,

Pray for peace,

Pray for love.

PAUSE…

Feel them wash over you,

Filling your beautiful soul,

And covering you in a soft, warm blanket. 

PAUSE…

Let your heart and mind be soothed,

Let your body be relaxed.

And be here.

Separate from your thoughts.

Separate from your fears.

Humming with the warm glow of love covering you.

PAUSE…

You deserve grace.

You deserve love.

PAUSE…

So rest your soul, sweet one,

And know the discomfort in you has dissolved,

And left you here, 

Raw and real,

And covered in love and faith.

Sweet Dreams, Beautiful.

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Breathe now,

And know this feeling won’t last.

The feeling of unrest,

The blanket of negativity that has been thrust upon you,

And covers you right now.

PAUSE…

You can release it. 

You can banish it from you,

And reclaim yourself,

Refusing to let it live here anymore. 

PAUSE…

So relax now,

Calling your body to melt into comfort,

Feeling the heaviness of your eyes,

The softening of your face,

The dropping of your shoulders,

The relaxing of your belly.

PAUSE… 

Melt deeper,

Calling your mind to dissolve what’s inside.

PAUSE…

Letting go of the thoughts,

Letting go of the day,

Letting go of all the details swirling around.

LONG PAUSE…

Find the waves of your breath,

Coming in,

And out,

Like the waves kissing the shore.

PAUSE…

In,

And out,

Slowing you down,

And feeding your soul.

LONG PAUSE…

Breathe in,

And feel your inbreath begin the search,

Seeking out the dark spots of toxicity within you.

PAUSE…

They live within the memories of your muscles,

The thoughts in your mind,

And the pauses between each heartbeat.

PAUSE…

Breathe in,

And let the coolness of your inhale find them,

And gather them up.

LONG PAUSE…

Collect them in your center,

And breathe out a sigh of relief.

They can’t hurt you here,

They’ve lost their power.

PAUSE…

So breathe in deeply,

Preparing to let them go,

And then breathe out completely,

Releasing them all.

PAUSE…

Breathe in and gather,

Breathe out and release.

Breathe in,

Breathe out.

Release,

Release,

Release. 

LONG PAUSE…

Say goodby now, 

To all those toxic spots. 

Watch them dissolve into the space around you, 

With every beautiful breath out. 

PAUSE…

Feel your body melt deeper into the night,

As the weight of the toxic energy leaves you.

Feel your mind become softer,

Clear and calm.

PAUSE…

You are clear.

You are calm.

You are free.

Sweet Dreams, Beautiful.

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Come into your body, 

Observing the tiny movements of the night.

The slow rising and falling of your chest,

The cool air in,

And the warm air out.

PAUSE…

The releasing of your jaw,

The lowering of your shoulders,

The relaxing of your legs.

LONG PAUSE…

Slowly observe your body from head to toe,

And see if you can find any tension within it.

PAUSE…

Then breathe in deep,

Gathering it up,

And then release,

Release,

Release.

LONG PAUSE…

Notice your mind,

And the movement of the thoughts within.

They want to pull you in,

They want to distract you from sleep.

They want to rule your night.

PAUSE…

So take a deep breath in,

And gather them up,

And then release,

Release,

Release.

LONG PAUSE…

Now dive even deeper,

Into your subconscious beliefs,

Those stories that came from your past. 

They’ve molded your world,

And created your now,

But they don’t need to stay and last.

PAUSE…

So gather them up, 

The ones that restrict,

And keep you trapped and confused.

Their time is up,

They’re no longer for you,

So release,

Release,

Release. 

LONG PAUSE…

Release, my love,

It’s time to dream,

Within the gentle, sweet rhythms of sleep. 

PAUSE…

So surrender yourself,

And trust the night,

And release,

Release,

Release. 

Sweet Dreams, Beautiful.

 💗💗💗

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