Panic Attack Meditation

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The calm will first saturate your body,

Then your mind,

And finally, your soul,

So you’re drenched in its blue waters.

And because you allow it to do so,

It will then emit its calming waves out from you,

Calming the chaos from which you came.

PAUSE…

The bees will depart,

The space will clear,

The noise will dissolve. 

And then,

All that exists is the calm within you,

And the calm around you,

Wrapping you up in its blankets and carrying you off into the night.

LONG PAUSE…

So let yourself inhale a bit deeper,

And exhale a little longer,

Feeling your body slow down,

Feeling your mind slow down,

And letting your soul relax.

PAUSE…

Feel the blankets of calm covering you,

As you release the tension from your face,

Lower your shoulders,

Open your chest,

Soften your belly.

PAUSE...

Feel the calm cascading down your spine,

From your neck,

All the way down your back,

Melting you deeper into your bed. 

PAUSE…

Feel your hips release,

Your thighs relax,

Your right leg grow heavy,

And your left leg melt. 

PAUSE…

Let your toes release any energy left in your body,

As your feet soften.

LONG PAUSE…

Sleep now,

As your body is wrapped in the blankets of calm.

As your mind swims in the sea of silence,

And your soul is one with deep peace.

Sweet Dreams, Beautiful.

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So come inside,

And find your breath.

Surrender to its soft waves of air coming in and out of your body,

And let its gentle rhythm slow you down.

PAUSE…

Let your inhale go deeper,

And your exhale extend further.

Breathing in,

And breathing out.

PAUSE...

Soften your body.

Relax your mind.

Comfort your soul.

LONG PAUSE…

The thoughts beckon you,

Shouting for your attention. 

Calling off their list of things left to do,

Their stresses about what could be,

And all of the emotions too.

They want to keep you awake, 

And extinguish your flame. 

PAUSE…

So find your breath again,

Even deeper this time,

Because she will save you from your thoughts. 

She will lead you deep inside,

To the still place where your truth resides. 

PAUSE…

She will quiet the thoughts,

One by one,

And bring you home. 

LONG PAUSE…

So breathe here tonight,

Deeply into the center of you,

And let your body melt fully into your bed. 

PAUSE…

All those thoughts,

All those worries,

All those emotions.

Gather them up as you inhale,

And as you exhale, 

Imagine each of them as a beautiful sky lantern,

Being released into the dark black sky.

LONG PAUSE…

Every time a thought comes up,

See it as a sky lantern in your hand,

A candle of energy burning in the middle, 

Wanting to brighten you up.

Just softly smile,

As you lift your arms up,

And gently push it out into the night.

LONG PAUSE…

Watch your thoughts paint the sky.

Like fireflies in the dark.

The sky lanterns float and drift,

And their candles slowly die. 

LONG PAUSE…

Each thought fades and dissolves,

As you breathe deeply right here.

They float away into the night sky.

And leave you free and clear.

Sweet Dreams, Beautiful.

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Rest now,

Settling yourself deeply into the softness of your bed.

Moving around a bit,

And finding your special spot.

Then breathe in fully,

Filling yourself all the way up,

And then exhale, 

And release yourself deeper into your bed. 

PAUSE…

Come into your breath.

Inviting your mind to dance with the rhythm of your breathing.

Breathe in,

Breathe out.

In,

And out.

So you can come inside. 

PAUSE…

Relax your shoulders,

And release the tension in your jaw.

Soften every muscle in your face,

From the crown of your head,

Down to your chin.

Feel your arms and your legs get heavier on your bed. 

PAUSE…

There are layers of emotions here,

Blankets laying atop blankets laying on top of you.

Each has its own story,

Its own details,

Its own reason for being here.

And the weight of them has created these tears.

PAUSE…

It’s okay,

You are okay.

These blankets, 

These tears,

This weight,

It’s all normal, 

And part of what makes you so special. 

PAUSE…

So take a moment, dear one,

And just let it all be here within you.

Surrendering to the emotions,

Surrendering to the tears,

And letting it all be okay.

LONG PAUSE...

If the tears emerge,

Let them.

Allow them to flow into the tender embrace of the night.

PAUSE…

If your body needs to move,

Let it.

Invite it to release the emotions within it. 

LONG PAUSE…

Imagine yourself opening up,

As you face the stars above.

Releasing the tension inside,

As layer by layer, 

The blankets of emotions gently evaporate into the night.

PAUSE…

Give them to the night,

Your emotions,

Your tears,

The deep pieces of you that you cannot name.

Open yourself up,

And let them go.

PAUSE…

Watch as they float away,

Far into the depths of the galaxies.

While you remain here.

Lighter,

Calmer,

And beautifully raw.

PAUSE…

Let the tears come,

Let the emotions release,

As they float away from you,

Deep into the twinkle of the stars.

Sweet Dreams, Beautiful.

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So settle in,

And let your body relax,

Deep into your bed.

Letting every breath out soften you further,

And further,

Into comfort. 

PAUSE…

You belong here, dear one,

Just as you are.

A unique combination of light and dark,

The full spectrum of colors glistening within you.

PAUSE…

Breathe now,

And open yourself to healing,

Giving permission to the night to lay its tender hands upon you,

And unlock the doors within. 

PAUSE…

She loves you, you know.

The magic of the night. 

Just as you are.

Right now.

In this moment. 

PAUSE…

So rest yourself deeper,

And trust her.

Let her love you.

Let her hold you.

Let her heal you.

LONG PAUSE…

Feel her soothing hands upon your head,

As she calls in the soft, green light of healing.

Feel the warmth on your head,

And feel it relax your forehead,

Your eyes,

Your cheeks, 

Your mouth,

And your neck. 

Let the green light cover your head,

And heal all the dark parts inside.

LONG PAUSE…

Now feel the night lay her hands upon your heart.

Softening your chest, 

And soothing your shoulders.

The soft, green light of healing spreads itself here,

Looking for anything that needs to be healed,

As it relaxes your arms, 

Your hands,

Your stomach,

And your back. 

PAUSE…

Let it heal you, 

Let it release you.

PAUSE…

No feel the soft, green healing light come down into your legs,

As those comforting hands of the night lay upon them.

Let the warm energy spread, 

As the healing green light travels around,

Finding the dark,

And releasing you deeper into sleep. 

PAUSE…

Let the healing green light hum all over your body,

Finding your dark parts,

The places that crave the light,

And relieve the pain that’s there,

Dissolve the stories,

And free your soul. 

LONG PAUSE…

Rest now,

Dear one.

Deeply.

Fully.

Glowing with the healing green of the night. 

Sweet Dreams, Beautiful.

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So take a full breath all the way in, 

Deep into your lungs,

And into your belly.

Becoming aware of the movement of the air as it fills you up. 

And then slowly release it,

Exhaling all the way out until the last drop of air is gone. 

Breathe in deeply again,

Your attention fully on the expansion of your body as it fills with oxygen,

And then breathe out,

Releasing the air,

Releasing the day,

And relaxing your body.

PAUSE…

Bring your breathing to a steady, soft rhythm,

Keeping your awareness in its gentle, natural movements.

Breathing in,

Breathing out.

Inhale,

Exhale.

LONG PAUSE...

Gather them all up,

Those pieces of fear,

Hiding in the crevices of your mind,

And the deep tissues of your body.

And call them forth,

Summoning them to your doors,

Acknowledging the pain,

And your decision to let it all go. 

Your decision to breathe through the fear.

LONG PAUSE…

So come deep into your breath again,

And follow its movement in,

And then as you exhale, 

Notice all those fears dissolving, 

As the power of your breath breaks them down.

Breathe…

LONG PAUSE…

One grain at a time,

The fear dissolves as you breathe through it,

No matter how big,

No matter how hidden,

Your breath dissolves the fear.

PAUSE…

Feel your body again as the fear releases it.

Feel your cheeks soften,

And your jaw release.

PAUSE...

Feel your shoulders lower,

And your chest open.

PAUSE...

Feel your arms get heavy,

And your hands relax.

PAUSE…

Feel your stomach soften,

Your back melt,

And your legs relax and release. 

PAUSE…

Relax and release. 

LONG PAUSE…

Breathe through the fear,

And release its hold on you.

PAUSE…

Breathe through the fear,

And settle into the deep seas of love.

Sweet Dreams, Beautiful.

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I know it feels uncomfortable, 

All those things left unsettled. 

You want answers,

Clear paths to peace.

But they are nowhere to be found right now. 

PAUSE…

The impatient child within us screams for relief,

As the adult in us is tempted to escape,

Numbing ourselves with things that make us forget for brief moments how uncomfortable it all is. 

But resist the urge to escape, my love,

You don’t need to be numb.

There are answers here in the discomfort,

Clarity here in the stillness.

But you must first walk through the door of acceptance.

PAUSE…

So settle your body tonight, 

And feel your mind release.

It’s time to be here in this moment, 

Letting go of the thoughts that are keeping you trapped in the suffering. 

So slow down,

And listen.

Focusing your attention onto the soft noises of the night.

The sweet sounds of your breathing. 

The soft chirping of the crickets.

The familiar noises of your room.

The comforting music here,

The soothing tones of my voice.  

Let it all bring you here,

Into the present. 

And one with what is. 

PAUSE…

Place your hand on the door,

The one inviting you into the calmness of the night just as you are,

Just as life is,

Right now. 

Surrender to it,

The life force inside of you telling you everything is going to be okay,

Reminding you that are you resilient,

That you are made of love and strength and wild magic beyond your comprehension.

And that even in the unknown,

Even in the discomfort,

Even when life is unsettled,

You will thrive. 

PAUSE...

Reprieve cannot come from outside answers tonight.

It comes from within.

And somewhere deep inside of you, 

You just know that the entire universe could be crumbling underneath you,

That everything could be coming undone,

And you would be okay.

Let this wisdom spread throughout your body,

And relax you deeper into your bed,

As you slowly walk yourself through the door of acceptance. 

PAUSE…

Feel the expectations dissolve,

And let your fears collapse.

They cannot survive on this side of the door. 

Instead, waves of peace fill you up,

As you bring yourself into presence,

Deep presence,

With what is.

PAUSE…

There is no need to look for answers, my love,

They will come to you when you’re ready,

Always when you’re ready. 

So just be here,

One with the night, 

Standing in the valley of peace,

And feeling the soothing wind brush your face.

Breathe…

And relax.

Breathe…

And release.

Sweet Dreams, Beautiful.

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Breathe in deeply,

And pull yourself into this moment.

Fill your entire body with air,

Holding it at the top for just a moment.

And then breathe out,

Releasing the day,

Releasing the thoughts. 

Another deep breath in,

Gathering up all the things left undone, 

The grey clouds of emotions hiding inside,

Hold it at the top,

Hold,

And let it go, 

Releasing all of it through your exhale. 

Bring your breathing to an easy, natural rhythm,

And then allow yourself a moment to find your most favorite sleeping position. 

PAUSE…

Come here,

Into your bed,

Your safe island of refuge.

Your worries, fears and anxieties want to snuggle with you here,

And keep you awake.

But tonight, 

They’re not welcome.  

Tonight, they are banned from your safe, sleepy island.

PAUSE…

So relax,

Exhaling yourself deeper into your bed.

Imagining the air flowing into your body as you inhale is finding all those parts of your body that are tense right now,

And with its gentle touch,

Dissolves that tension as your exhale releases it,

Relaxing you deeper with each breath.

Breathe in and let the fresh air find the tension in your forehead,

Your eyes,

Your cheeks and jaw,

And your neck.

Breathe out the tightness.

PAUSE…

Feel your inhale finding the stress in your shoulders, 

Your arms,

Your chest,

And your stomach.

Breathe out and release the tension.

PAUSE…

Invite the air in to find the tightness in your hips,

Your back,

Your legs, 

And your feet.

Exhale and let go of all the tension.

And feel your entire body melt further into your bed.

LONG PAUSE…

As your body quiets, 

Your mind may be getting louder.

Sneaking in random flashes of visions that want to wake you.

But instead of looking too long,

See if you can see those thoughts or visions as they pop up,

And image them magically morphing into the shape of a shell.

A vision pops up,

A fear,

A worry,

An anxiety,

And watch it shift into a shell, 

Nestled in the sand on your safe, sleepy island. 

PAUSE…

One by one, 

Observe any of those visions,

Anxieties,

Worries,

Fears.

As your body lies here in the comfort of your bed,

Just notice those thoughts come up,

And change into shells,

That now rest at the foot of your bed,

On the beach of your safe island of sleep.

LONG PAUSE…

Keep searching for them,

Those heavy anxieties, worries and fears plague your mind,

And collect them, 

And placing the shells on your beautiful beach.

PAUSE…

When all the shells have been gathered, 

And are piled high on the sand, 

Imagine yourself looking at them, 

Without emotion,

Without meaning,

And feeling safe knowing they are not within you,

They are not a part of you.

PAUSE…

And as you breathe in deep, 

Feeling the fresh spaces now open inside of you,

Reach down, 

And take those shells,

Moving them into the boat on your beach.

One by one, 

Take those shells of anxiety, 

Of worry,

Of fear,

And place them in the boat,

Until you see all of them piled high within its walls. 

PAUSE…

Close your eyes,

Raising your face to the warmth of the sun,

Letting your mind clear in this moment,

And then place your hands on your boat, 

And push it out into the ocean,

Watching peacefully as the waves carry it all away.

PAUSE…

You feel clear,

Light,

Deeply relaxed,

And free from all of those shells and their heaviness.

They are no longer here on your peaceful island of sleep.

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Breathe…

Deeply,

Fully.

Extracting your attention from those thoughts,

And bringing them here onto your breath.

Following the air in through your nose,

Down your chest,

And deep into your belly.

PAUSE…

Feel your inhale expand your body,

As you breathe just a bit deeper with every breath in,

And extend your exhale with every breath out. 

Slow it down.

PAUSE…

You are perfect right here.

Just the way you are. 

Exactly where you need to be in this moment. 

Breathe,

And as you breathe out,

Relax your body deeper into your bed,

Falling heavily into the sheets beneath you.

PAUSE…

Gather up those fears,

Those worries,

Those regrets,

Those upsets and discomforts.

All of those ghostly thoughts haunting you,

And gently blow them away with every full exhale. 

Breathe…

And blow away the thoughts.

Breathe…

And let go of it all.

PAUSE…

Let go of your anger.

Let go of your fear.

Let go of your self-judgments,

Let go of your discomfort. 

Let it all go,

As you breathe out fully,

And sink further into your bed. 

PAUSE…

Forgive yourself, my love,

And set yourself free.

Forgive others,

So you can truly heal. 

PAUSE…

Tomorrow you can lean into the lessons learned,

Or the logic of it all.

But tonight, 

Right now,

Fall back into the comforting arms of sleep,

And let her protect you here in the night,

Shielding you from those thoughts,

And dissolving them all away.

PAUSE…

Relax deeply,

And watch those haunting thoughts float further and further away from you,

Releasing their hold on you,

And you releasing your hold on them. 

Watch as they fade into the night,

Leaving you feeling free,

Light,

And whole. 

You are safe here, my love.

Far away from the creatures of your mind.

And deep in the clouds of love.

Sweet Dreams, Beautiful.

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I know they can be loud, my love,

And cause your emotions and your body to shake.

So turn off the voices in your head tonight,

And leave them in your wake,

As you journey effortlessly into deep sleep.

JOURNAL PROMPTS:

Before Bed

1. Write down everything the voices in your head are saying.  Get them out on paper.  And then rip the paper out and throw it away.

In the Morning

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Want even more Meditations & Sounds? Check out the other podcasts that are a part of the Women's Meditation Network!

1. Sleep Meditation for Women - https://womensmeditationnetwork.com/sleeppodcast

2. Morning Meditation for Women - https://womensmeditationnetwork.com/morningpodcast

3. Sleep Sounds - https://womensmeditationnetwork.com/sleepsounds

4. Meditation for Women - https://womensmeditationnetwork.com/podcast

5. Ambient Sounds - https://womensmeditationnetwork.com/ambient

6. Daily Affirmations - https://womensmeditationnetwork.com/morningaffirmations

7. Water & Nature Sounds - https://womensmeditationnetwork.com/water

8.  Sleep Meditation YOUTUBE Videos - Click here to subscribe to the Sleep Meditation for Women Channel!

9.  Sleep Meditation 3 Hours - https://womensmeditationnetwork.com/sleep3hours/

10.  Healing Meditation for Women - https://womensmeditationnetwork.com/healing/

11.  Meditation for Anxiety - https://womensmeditationnetwork.com/anxiety/

12.  Mindful Meditation - https://womensmeditationnetwork.com/mindful/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium

Let go of the chaos tonight, my love.  Let it dissolve away so you can come into the comforting arms of deep rest. 

JOURNAL PROMPTS:

Before Bed

1. What is making you feel chaotic tonight? Write down without editing.

In the Morning

 💗💗💗

Check out all the deals from our incredible sponsors here! --> https://womensmeditationnetwork.com/sponsors

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Want even more Meditations & Sounds? Check out the other podcasts that are a part of the Women's Meditation Network!

1. Sleep Meditation for Women - https://womensmeditationnetwork.com/sleeppodcast

2. Morning Meditation for Women - https://womensmeditationnetwork.com/morningpodcast

3. Sleep Sounds - https://womensmeditationnetwork.com/sleepsounds

4. Meditation for Women - https://womensmeditationnetwork.com/podcast

5. Ambient Sounds - https://womensmeditationnetwork.com/ambient

6. Daily Affirmations - https://womensmeditationnetwork.com/morningaffirmations

7. Water & Nature Sounds - https://womensmeditationnetwork.com/water

8.  Sleep Meditation YOUTUBE Videos - Click here to subscribe to the Sleep Meditation for Women Channel!

9.  Sleep Meditation 3 Hours - https://womensmeditationnetwork.com/sleep3hours/

10.  Healing Meditation for Women - https://womensmeditationnetwork.com/healing/

11.  Meditation for Anxiety - https://womensmeditationnetwork.com/anxiety/

12.  Mindful Meditation - https://womensmeditationnetwork.com/mindful/

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