Guided Meditation for Anxiety and Panic Attacks

If you're feeling overwhelmed by anxiety or experiencing a panic attack, this guided meditation video by Declutter The Mind can help bring you to a place of calm and inner peace. Through the practice of mindfulness and conscious breathing, you'll learn how to navigate through the intensity of these emotions and find a better state of mind.

Welcome to this guided meditation by Declutter The Mind. If you're currently experiencing anxiety or a panic attack, let's focus on grounding our attention and bringing our awareness back to our physical body. By redirecting our attention away from thoughts and into the sensations of our body, we can create a sense of stability and presence.

Join us as we enter a breathing practice and explore the power of mindfulness to find relief from anxiety and panic. Remember, you are not alone in these feelings, and by dedicating this time to your well-being, you are taking an important step toward healing.

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Guided Meditation for Anxiety and Panic Attacks

Video By Declutter The Mind

If you're struggling with a bout of anxiety or panic attack right now, this simple and short guided meditation practice will bring down your heightened state into a calm and steady place. Using mindfulness and breathing, we'll work with our anxiety and panic attacks to get to a better state.

This guided meditation practice is from our app, Declutter The Mind. You can download it for iOS and Android for free. Consider joining Declutter The Mind Plus on YouTube for $5/mo and support the channel, get access to guided meditation courses, and more.

Introduction to Guided Meditation

Welcome to a guided meditation on Declutter of the Mind. In this practice, we will use mindfulness and breathing techniques to help alleviate anxiety and panic attacks. By directing our attention away from our anxious thoughts and focusing on the present moment, we can find a sense of calm and grounding.

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Benefits of Guided Meditation for Anxiety and Panic Attacks

Guided meditation has been shown to be an effective tool for managing anxiety and panic attacks. By incorporating mindfulness and breath awareness, guided meditation helps to reduce stress, increase self-awareness, and promote relaxation. It allows us to observe our thoughts and feelings without judgment, creating a sense of detachment from our anxiety.

Regular practice can lead to a greater sense of calm and a better ability to cope with anxiety-inducing situations.

Preparing for the Meditation Session

Before starting a guided meditation session for anxiety and panic attacks, it is important to set up a comfortable and quiet space where you can fully relax and focus. Here are a few steps to prepare for the session:

Finding a comfortable and quiet space

Choose a location where you can sit or lie down comfortably without any distractions. It could be a quiet room in your home or a secluded spot in nature. Make sure you have a comfortable chair, cushion, or mat to sit or lie on.

Setting a timer

To ensure that you have a dedicated amount of time for your meditation session, set a timer. This will help you stay focused and prevent the session from running too long or too short. Start with a shorter duration, such as 5 or 10 minutes, and gradually increase it as you become more comfortable with the practice.

Choosing a meditation posture

Select a posture that feels comfortable for you. You can either sit cross-legged on the floor, sit on a cushion or chair with your feet flat on the floor, or lie down on your back with your legs slightly apart and your arms relaxed by your sides. The key is to find a position that allows you to sit or lie comfortably for the duration of the meditation.

Grounding Techniques to Calm Anxiety

One of the key components of guided meditation for anxiety and panic attacks is grounding. Grounding techniques help to redirect our attention away from anxious thoughts and into the present moment. Here are a few grounding techniques to try:

Bringing attention to the physical body

Start by bringing your attention to your physical body. Close your eyes and notice the sensation of your body making contact with the floor or chair. Feel the weight of your body and the pull of gravity. This simple act of grounding can help shift your focus from anxious thoughts to your physical presence.

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Noticing body sensations

Guided Meditation for Anxiety and Panic Attacks

Once you have established a connection with your physical body, begin to notice any sensations you may be experiencing. Pay attention to any tension, discomfort, or warmth that you feel. Simply observe these sensations without judgment or the need to change them. This mindful awareness can help to calm the nervous system and reduce anxiety.

Focusing on the weight and contact with the floor or chair

To deepen the grounding experience, focus your attention on the weight and contact of your body with the floor or chair. Feel the support beneath you and the stability it brings. As you concentrate on this physical connection, you can feel a sense of stability and security, easing feelings of anxiety.

Breathing Practice to Regulate Anxiety

In addition to grounding techniques, breathing exercises are an essential part of guided meditation for anxiety and panic attacks. Conscious breathing can help regulate the nervous system and bring a sense of calm to the mind and body. Follow these steps for a calming breathing practice:

Breathing in for four seconds, holding for one second, and breathing out for four seconds

Begin by closing your eyes and taking a slow, deep breath in for a count of four. Hold your breath for one second, and then exhale slowly for a count of four. Repeat this process, focusing on the rhythm of your breath and allowing each inhale and exhale to be smooth and natural.

Maintaining a steady breathing rhythm

Continue breathing in this rhythm for the next few moments, maintaining a steady pace. Try to relax and let your breath flow effortlessly. If your mind wanders, gently bring your attention back to your breath without judgment or frustration. The key is to cultivate awareness of your breath and its soothing effect on the body.

Allowing the body to breathe naturally

As you continue with the breathing practice, allow your body to breathe on its own. Release any control or effort in the breath and simply let it flow naturally. Observe the sensation of each breath as it enters and leaves your body, staying present in the moment and finding a sense of peace and relaxation.

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Mindfulness Practice for Anxiety and Panic Attacks

Mindfulness is a powerful tool for managing anxiety and panic attacks. By intentionally focusing on the present moment and observing our thoughts and feelings without judgment, we can create a sense of peace and detachment from anxiety. Here are some mindfulness techniques to incorporate into your guided meditation:

Using the breath as an anchor for awareness

During the meditation session, use the breath as an anchor for your awareness. Direct your attention to the sensation of each breath entering and leaving your body. Whenever your mind starts to wander, or anxious thoughts arise, gently bring your attention back to the breath. This practice helps to cultivate mindfulness and foster a sense of calm in the midst of anxiety.

Noticing thoughts and feelings without judgment

As you observe your breath, you may notice thoughts and feelings arising. Instead of getting caught up in these thoughts or judging them, simply acknowledge them as passing phenomena. Allow them to come and go without attaching any significance or meaning to them. This practice of non-judgmental awareness helps to create distance from anxious thoughts, reducing their impact on your well-being.

Counting the breath and grounding attention

To anchor your attention even further, you can count the breaths. Start by counting the in-breath as one and the out-breath as two. Continue counting up to ten and then start again from one. This counting practice helps to ground your attention and provides a point of focus for your mind. If you find your mind wandering, gently bring it back to the breath and resume counting.

Letting Go and Conclusion

As you near the end of the meditation session, allow yourself to let go of any effort or attempt to control your thoughts and feelings. Instead, let your mind wander freely for a few moments. This act of surrendering to the natural flow of the mind can be freeing and relaxing. When you are ready, slowly open your eyes and take a moment to return to the present moment.

You have just completed the guided meditation for anxiety and panic attacks. Take a moment to express gratitude for the practice and the time you have spent on yourself. Remember that this practice can be revisited whenever you need to find calm and ease in the midst of anxiety.

Additional Resources

If you would like to explore more guided meditation practices and resources for managing anxiety and panic attacks, consider downloading the Declutter The Mind app for iOS and Android. It offers a wide range of guided meditations and courses to support your well-being journey.

Additionally, you can join Declutter The Mind Plus on YouTube to access exclusive guided meditation courses and support the channel by becoming a member for $5/month.


Guided meditation can be a powerful tool for managing anxiety and panic attacks. By incorporating mindfulness, grounding techniques, and breath awareness, we can find a sense of calm and relaxation in the midst of anxiety. Remember to approach the practice with an open mind and a gentle acceptance of whatever arises.

With regular practice, you can cultivate greater self-awareness, resilience, and peace in your life. Thank you for taking the time to engage in this guided meditation practice.

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