Deep Dive
Shownotes Transcript
Welcome to Meditation for Anxiety. I'm Katie Kramitzos. I'm the creator of the Women's Meditation Network and your guide here. I am so grateful you've taken the time to be here with me right now. This episode is made possible thanks to the generosity of our sponsors. And after a message from them, we'll begin today's episode. If you'd like to listen ad-free, become a premium member by following the link in the show notes.
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Today's meditation is dedicated to Celine and to every other person who has ever experienced a panic attack.
I created this meditation with so much love and empathy and did my best to give you a powerful tool that you can use any time you might find yourself in the moment of a panic attack. I would recommend saving this episode somewhere convenient for you so you can get to it quickly anytime you might need it and also share it with a friend who you know might need it too.
I'm sending you such a big healing hug, beautiful. I see the pain you're in right now. I know the thoughts are a hurricane inside your head. I know your body is tight and in pain. I know you're feeling scared and out of control. Everything is going to be okay. This moment will pass. This panic attack will pass.
Just listen to my voice. You're not alone. Close your eyes and bring your attention to your breath. Letting yourself feel the rise and fall of your chest as your breath moves in and out. Take a moment to consciously slow down your breathing. Just little by little, breathe in a little deeper and breathe out a little longer. Breathe in and breathe out. Breathe in a little deeper.
And breathe out a little longer. Maybe even silently saying to yourself: Breathe in when you breathe in. And breathe out when you breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Everything is going to be okay. This moment will pass. Breathe in. Breathe out. I know your mind is swirling.
The thoughts are overwhelming and scary. Just keep bringing your attention back to my voice. Letting the rhythm of my words slow down your breath. Slow down your thoughts. Breathe in, breathe out. Imagine that with every breath out, you're releasing all those thoughts from you.
letting the noise they're creating escape from your body through your breath. Breathe in and breathe out your thoughts. Imagine them moving from your head and out through your nose as you breathe out, floating away into the air around you. Breathe in and breathe out. Let your body feel moments of relief from their heaviness.
and let your body relax just a little bit more. Every time you breathe out, everything is going to be okay. This moment will pass. Breathe in, breathe out. Take a moment to scan your body. Where are you feeling heaviness? On your heart? On your chest? In your head? In your legs? Take a moment to identify.
where the heaviness is living remembering to keep your breathing slow and rhythmic breathe in breathe out take a deep breath in filling your belly with oxygen until it can't fill anymore and as you breathe out visualize this heaviness leaving your body through your breath releasing your body
just a little bit from the pressure breathe in and breathe out releasing just a little bit more of the heaviness in your body breathe in breathe out continue to practice this for just a bit letting your out breath release any pressure or heaviness you're feeling in your body
imagining it leaving your body and floating away disappearing into the air around you everything is going to be okay this moment will pass breathe in breathe out now take a moment to feel your body imagine a soft soothing warm energy in your toes
and go ahead and wiggle your toes just a little bit, reminding yourself that you're right here. You're safe and you're going to be okay. Feel that soft warm energy travel up from your toes into your feet, your ankles, your calves, your knees, your thighs, your hips.
And go ahead and move your lower body just a little bit. Feeling the movement remind you that you are right here, right now. And that everything is going to be okay. Just breathe in and breathe out. Now imagine that soft, warm energy traveling up from your hips into your stomach, your chest.
your heart, your shoulders, down your arms, your elbows, your hands, and your fingers. And wiggle your fingers just a little bit, reminding yourself that you are not where your thoughts want to take you. You are right here, right now. You are not alone. Just listen to my voice.
Now feel as that soft warm energy travels up through your neck, your cheeks, your lips, eyes, your forehead, your ears, and the crown of your head. And go ahead and squeeze your eyes gently, bringing your attention onto the presence of your body in this moment. And breathe.
Your body is right here. Beautiful. You are safe. Breathe out into deeper relaxation and calm. Your thoughts are separate from you. Continue to breathe them out with every out breath. Everything is going to be okay. This moment is passing. You are
safe right now you are loved everything is going to be okay namaste beautiful