Feeling panicked right now?

Pause. You are safe right now.

Your body is reacting to fear, but you are not in danger.

This feeling will pass.

Let's slow it down together.

Simple guided meditation

Sit comfortably

Close your eyes

Take a slow breath in...

Hold for a moment..

Breath out slowly

Let your shoulders relax

Let your jaw soften

Let your body settle

If your mind wonders, that's ok

Gently bring your focus back to your breath.

Stay here for a few moments

Just breathing

When you are ready, slowly open your eyes.

Use your senses

Look around and gently name :

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

Distract gently

Do a small task ( puzzle, drawing, organizing)

Count backwards from 100

Watch something familiar

Say to yourself

Quietly or out loud:

I am safe right now

This feeling will pass

I can get through this

My body is calming down

I am in control

This is a wave - and waves always pass. You are stronger than this moment.

You are safe. This will pass. You are doing better than you think.

If you feel like you might hurt yourself or someone else, please reach out for immediate help.