Panic Attack Meditation Womens Meditation Network

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Allow your eyes to close, 
And your body to gently soften. 

Breathe…
Deeply,
Completely. 
And let your breath bring its soft waves of peace into you,
Deep within your center.
Cleansing you,
Calming you. 

In, 
And out,
Collecting every grain of anxious sand,
And releasing it with every exhale. 

LONG PAUSE

Breathe…
And let your shoulders drop,
Your eyes become heavy,
Your cheeks soften. 

PAUSE

Feel the cool flow of your breath,
Travel from the top of your spine, 
Down, 
Down,
Down,
Till it reaches your tailbone, 
Filling your spine with space,
Stretching you tall, 
Releasing all the tension, 
And filling you will stillness. 

PAUSE

Now find the heaviness in your chest,
Where the buildup of anxiety might be. 
Breathe deeply into it, 
Feeling your chest expand,
And create more spaciousness inside. 

PAUSE

Imagine your breath encompassing the hot spots of anxiety and worry,
Massaging them gently,
Until they dissolve,
And disappear,
As you sink further into relaxation. 

PAUSE

Release and relax,
Release and be free. 
Release and come back,
To the you you’re meant to be. 

LONG PAUSE

Right now,
In this moment, 
Everything is fine. 
Stay here,
In this moment,
One with your body,
One with your soul,
One with the Divine. 

PAUSE

Sink even further,
Into the comfort of the present moment.
Surrender yourself to it, 
Honoring any discomfort, 
And then giving it permission to release.

PAUSE

Let go of your tight hold,
On all the things you want to control,
All of the details that you want to organize,
All of the unknowns. 

PAUSE

Let them gather in your mind,
Gather in your body,
And release with every breath out. 

LONG PAUSE

Loosen your grip,
On all of the shoulds, 
All the expectations, 
All the judgments. 
Watch them gather as you inhale, 
And release as you breathe out. 

PAUSE

Let it all go. 

PAUSE

Release and relax,
Release and be free. 
Release and come back,
To the you you’re meant to be. 

LONG PAUSE

You are exactly where you’re meant to be right now.
Exactly who you’re meant to be.
Follow your breath inside, 
And touch the divine you who knows,
Who feels,
Who sees,
Who creates your own world.
Overflowing with love,
And peace. 


Namaste, Beautiful



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To all of you mothers, 
Whose babies are new,
Who sleeplessly hold your sweet ones.

May you find rest,
And know in your soul,
You can handle whatever comes. 

PAUSE

To all of you moms, 
Who have little kids,
Whose values you’re trying to mold. 

I know it is heavy,
But Divine is right here,
Helping you to carry the load. 

PAUSE

To all of you mothers, 
Deep in the teens,
Doing your best to survive.

Keep showing up,
As the mother they need,
And watch as they thrive.

PAUSE

To all of you mamas,
Whose kids are grown up,
Carving out paths all alone.

It can be tough,
As you learn to let go, 
And let them live lives of their own. 

PAUSE

To all of you souls,
Who have said goodbye,
To your mother whose time had come.

That hole will remain,
Inside of you,
Grief braids itself in who you become. 

PAUSE

Breathe and relax,
I deeply honor you. 
Breathe and sink in,
To your motherly truth.

LONG PAUSE

Feel your motherly essence, 
Swirl with the past,
With the women who’ve mothered your soul. 

Let it surround you,
As you mother your own,
Beautiful mama, you are whole. 

LONG PAUSE

There is sweet comfort,
Knowing there is,
An invisible, unspoken bond.

Between all us moms, 
Who won’t judge or pry,
We’ll do anything to bring calm. 

PAUSE

So imagine your kids, 
And your mother too,
And all of the mamas around. 

We’re connected with love,
That moves mountains,
The magic is truly profound. 

PAUSE

Dear mama, I wish,
For you to feel me,
When I say I truly love you.

I honor your soul,
And on this Mother’s Day,
May you feel loved and full. 


Namaste, Beautiful



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Breathe…
And slow it all down. 
Relax…
And just notice what’s swimming around. 

LONG PAUSE

Like grains of sand, they gather,
All the worries and fears.
Heavy boulders slowly roll in,
Filling you up with tears. 

PAUSE

The what if’s and the questions,
The why’s and the pain.
You’re drowning in the suffering,
So much you can’t contain.

PAUSE

It crescendos real high,
With winds of a mighty force.
Uprooted and helpless,
You must let it take its course. 

PAUSE

The outpour of emotions, 
The exhale of all that’s dark.
All that’s been pent up,
Releases with quite a shock. 

PAUSE

Let it go and let it be,
Feel your body collapse.
Let it go and you will see,
You will gently relax. 

LONG LONG PAUSE

Feel into the stillness,
That fills up every cell.
Now that you’ve let go, 
You can breathe and be well. 

PAUSE

In the exhaustion of the breakdown,
In the rubble at your feet,
There’s wisdom that awaits you,
It’s subtle and discreet. 

PAUSE

Open your ears to listen,
The whispers are quite soft. 
Your soul is finally saying,
What it knows is in your heart. 

LONG PAUSE

The beauty of the breakdown,
Is that the noise subsides,
So you can finally hear,
What fear and worry hides. 

PAUSE

And when you’re raw and open,
You’ll see the pain was good. 
For in it was a purpose,
And all is understood. 

PAUSE

Break through, and be free,
No longer are you in pain.
Gather up the lessons,
Live vibrantly once again. 

PAUSE

Feel into the stillness,
That fills up every cell.
Now that you’ve let go, 
You can breathe and be well. 





Namaste, Beautiful



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Hey, it's Katie, and today, I'm here to say hello and give you a little update. 

It's May 1st today, which means we're stepping into Mental Health Awareness Month.  

What have you been doing to be kind to your mind lately?  

On today's solo episode, I'm sharing about some fun, extra meditations we're putting out for you across the network, some for mental health, some for moms, and some to share about other podcasts the team and I love to support our mental health.  

I'm also sharing the two things that are working really well for my mental health lately!

And...I'm sharing a poem I wrote in one of those "ugly" moments of life. I hope it resonates and that you are inspired to continue on your perfectly imperfect journey of being you!  

Namaste, Beautiful, 

Katie 

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Knots in my belly, 
 
Storms in my mind,

The pressure is rising high. 

The world is shrinking, 

As I try to scream, 

I crumble heavily and cry. 

PAUSE…

It feels like my brain, 

Is exploding inside,

Trying to figure it all out. 

It feels like my heart, 

Will burst at the seems,

Aching with pain and doubt. 

PAUSE…

I guide my hands up, 

To touch my sweet heart,

They’re burning with so much fire. 

They find the fast beat,

Inside my chest,

Peace is what they desire. 

So I slow down my breath,

And soften my face,

And sink a bit further until,

My hands and my heart, 

Have found pace,

And slowly, I become still.

LONG PAUSE…

My mind wants to scream, 

That no one really gets, 

The mountains I carry around. 

My heart wants to cry,

And give it all up,

Walk away without a sound. 

PAUSE…

But instead, here I am,

Trying to find peace,

Believing the chaos will fade.

I have to be willing,

To sit in the fire,

Without feeling dismayed. 

PAUSE…

So breathe with me now, 

Slower and slower, 

Let your breath calm you down. 

Feel your mind ease, 

From all of that stress,

Feel yourself melt in the ground. 

LONG PAUSE…

Layer after layer,

Slowly peels away,

Releasing the mountains of pain. 

Layer after layer,

Slowly reveals, 

The vulnerable me that remains. 

PAUSE…

Right here in this space,

Naked and raw,

I see what I need the most.

And just then I feel,

The arms of the Divine,

Hug me like a beautiful ghost. 

LONG PAUSE…

She whispers her words,

So I can feel loved,

There’s comfort that she’s here to bring. 

When you’re falling apart, 

I’m right here with you,

I’ll gather up everything. 

PAUSE…

I let myself cry, 

I let myself go,

I release it all out with each tear.

The more that I free,

Everything inside, 

The more I feel light and clear. 

LONG PAUSE…

So breathe with me now, 

Slower and slower, 

Let healing cover you whole. 

Feel your mind clear, 

And dissolve what is left,

The Universe is protecting your soul. 


Namaste, Beautiful



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You melt into the ground,

Your energy is gone.

You can barely lift your eyes,

You feel so withdrawn. 

PAUSE…

Your brain has slowed down, 

Like you’re wearing a mask.

You feel overwhelmed,

By the slightest little task.

PAUSE…

All the motivation,

Can’t help you right now.

All the inspirations,

Are useless little vows. 

PAUSE…

So slow down now,

And honor this season of pain.

There’s something to learn,

Deep wisdom to gain. 

You’re burnt out because,

You ran way too fast. 

You tried to hold it all,

You did everything that was asked. 

PAUSE…

You’re fried because you let,

Others’ goals become yours. 

You listened to the voice,

That said you’d endure. 

PAUSE…

Breathe in forgiveness,

Breathe in waves of peace.

You thought that your worth,

Accomplishments would increase. 

PAUSE…

Slow down and come in,

To the voice that is true,

The one who knows,

That it’s time to renew. 

PAUSE…

Breathe and relax, 

Let the air fill you now.

Breathe and release, 

Let go of the how. 

LONG PAUSE…

Imagine the waves of air, 

Collecting all that’s burnt.

The emotions and the thoughts,

That are in pain and hurt. 

PAUSE…

Then exhale it all,

All that’s broken inside. 

Breathe it all out,

Feel it all subside.

PAUSE…

Breathe in and collect,

Breathe out and release. 

Breathe in and collect,

Breathe out and release. 

LONG PAUSE…

Now as you feel the space,

Open up inside,

Make a silent promise,

You’ll protect it with pride. 

PAUSE…

The moment that you feel,

This feeling arise again,

Recognize the damage,

It brings to you times ten. 

PAUSE…

Let that be the wisdom,

You’ve learned from this pain.

Let it guide you to say no,

When you feel it’s a strain. 

PAUSE…

You’re going to be okay,

All will feel right real soon.

Love yourself deeply now,

Wrap yourself in love’s cocoon. 

PAUSE…

Breathe and relax,

Let the air fill you now.

Breathe and release, 

Let go and allow. 


Namaste, Beautiful



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