This is a guided meditation to help with strong feelings of panic or terror or fear.

If you're experiencing a panic or an anxiety attack right now, you probably feel afraid.

And even though you're terrified, you are you should know a

the symptoms that you're experiencing right now are not going to hurt you they are

you should know a normal and natural response that will pass and however frightening

this experience is for you it won't last, It can't last. Your body won't remain in this mode because there's

another normal and natural response your body is equipped with to counteract the anxiety or the panic response.

It's called the relaxation response.

And while you wait for the relaxation response to begin, which it will, you might want to do some calm breathing in the meantime.

You might want to do some calm breathing in the meantime.

You can breathe right now.

Even if it doesn't feel like it, you are getting enough oxygen.

Your body knows how much air it needs. Notice that you're able to breathe out right now, it's kind of

as if you're blowing out a candle. Take a breath in and then imagine blowing out one small candle with a little puff of air.

Breathe in slowly, hold the breath, and now breathe out slowly, let out all the air. keep breathing in, hold, and out. Keep breathing slowly in and out. Breathe in again and then hold up a finger in front of you as if that finger is a candle and blow on it and as you do feel the air on your hand as you

blow out forcefully through your mouth, trying to blow out or imagining that you're blowing

out the candle.

And you may want to repeat this again or a few times because forceful exhales will help even more trigger that

relaxation response within your mind and in your amygdala.

Breathing out a little longer than you breathe in is something you can do at any time that you start

to feel panicky inside. Now just continue your slow, gentle breathing.

And begin to notice how your body naturally controls your breathing, how you are just

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