Description:

Find calm and grounding.

This is a “break glass in case of emergency” guided session for panic attacks, overwhelm, triggers, and dysregulation.

We’ll slow and deepen the breath, anchor into the present with 5-4-3-2-1 grounding, and steady the mind with simple affirmations and calming music. Along the way, you’ll hear gentle mind-body education to help you understand what’s happening in real time.

Use this session to reduce the intensity, duration, and impact of distressing physical and mental sensations, and to come back to a felt sense of inner and outer safety.

Goal:

To provide immediate relief from a panic attack, overwhelm, dysregulation, and triggers.

Summary:

Slow down the breath (nose low slow).

Ground yourself in the present moment. What can you see, hear, feel, smell, and taste right now?

Add positive thoughts, ‘I am safe’, ‘This will pass’, While this isn’t pleasant, I have survived the before, and will survive it again.’

Reach out for support. Call a friend, family member, or professional.

Progression:

Practice slowing down the breath and present state awareness through out the day (not just in response to overwhelm/panic. That way you will stay calmer and are less likely to need to use this track!

Listen next:

Explore more foundational healing practices (or via iTunes, Spotify, & Amazon). You can also find 100’s more tracks, talks, and full courses on the Insight Timer app, and in The Art Of Self-Connection community.

Book a session:

This session was just an introduction to the practice. If you would like to go deeper I also offer 1:1 sessions.