Panic Attack Meditation Womens Meditation Network

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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Slow down now…

And bring yourself home. 

PAUSE…

Let go of the movement of your mind,

And fall deep into the center of you. 

PAUSE…

Feel your body melt.

And your mind clear.

As you surrender to the gentle rhythms of calm. 

LONG PAUSE…

You wrap your arms around it all, 

As much as you can grasp. 

You gather it all in close to you,

Believing this gives you control.

PAUSE…

You hold on tightly,

To the plans,

The responsibilities,

The fears,

And of others. 

If you can keep it all close to you,

You think it’ll all be okay. 

PAUSE…

But this is just an illusion. 

Your arms cannot hold it all together. 

You cannot control all the pieces.  

So let it go…

PAUSE…

Let go of the worries,

That have resided in you for so long.

You’ve become accustomed to their presence,

But they don’t belong here. 

So breathe them out,

Let them go,

And feel the space open within. 

LONG PAUSE…

Let go of the plans, 

Those details that feel ever present,

That your mind wants to organize,

And strategize, 

And perfect. 

Let them go…

And feel your mind clear,

And lighten. 

LONG PAUSE…

Let go of all those responsibilities piled upon your shoulders.

They do not control you. 

They do not have power over you. 

So let them go…

And let your shoulders rest, 

As you release the heaviness. 

LONG PAUSE…

Gather up the fears inside.

The ones you know,

And the ones that hide. 

And as you sink deeper, 

Let them go…

And feel the darkness release.

LONG PAUSE…

Breathe…

And let it go. 

Relax…

And let it go. 

LONG PAUSE…

All that exists,

Is right here is this moment. 

So open your arms, 

And release everything.

And sink deeper into you. 

Namaste, Beautiful



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You may think that no one,

Will notice you here.

You may think your presence,

Isn’t missed by your peers. 

PAUSE…

You may not be aware,

Of how much you mean,

To others all around you,

Some even unseen. 

PAUSE…

It’s easy to get lost,

In your own busy life.

And forget that you matter,

There’s light in your eyes.

PAUSE…

You matter so much,

To others around you now. 

You matter so much,

To those you don’t even know. 

LONG PAUSE…

So Let’s Begin...

GRAPHIC HERE

SLEEPY OCEAN SLEEP MEDITATION SCRIPT

When darkness starts to call,

And tells you you’re alone,

Whispers you’re unlovable,

And slows your lively tone. 

PAUSE…

Take a deep breath,

And remind your weary soul,

That you are deeply loved,

And you are beautifully whole. 

LONG PAUSE…

Come now, 

Deep in the center of you.

Who you are is magic,

Who you are shines true. 

PAUSE…

Allow those thick layers,

Of expectations and norms,

Peel away one by one,

And settle all your storms. 

PAUSE…

You’re allowed to be you,

You’re allowed to be free,

To live life your way,

To enjoy and just be. 

LONG PAUSE…

Perhaps you’ve raised your voice,

You began to really sing.

But no one seemed to notice,

Your song turned into a scream. 

PAUSE…

Loneliness and sadness,

Will wrap you in their cloak,

Don’t let them remain here,

In self-pity, you’ll start to soak. 

PAUSE…

The whispers will tell you,

That no one really cares,

The truth is love surrounds you,

Be open and prepared. 

LONG PAUSE…

You matter so much,

To others around you now. 

You matter so much,

To those you don’t even know. 

PAUSE…

In the canvas of life, 

We each are just one piece. 

The space that is yours,

We depend on to be complete. 

LONG PAUSE…

So keep on singing, 

And keep on being you.

I promise others are listening, 

They’re singing along with you.

PAUSE…

You matter so much,

To others around you now. 

You matter so much,

To those you don’t even know. 



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When your heart begins to race,

And your head begins to spin. 

When the hurricane of emotions,

Blows outside and within. 

PAUSE…

When frustration takes hold,

And tension tightens you up.

Your words and your demeanor, 

Can become really corrupt. 

PAUSE…

Just take a deep breath,

At the moment you want to shout.

Shut out the noise,

And invite peace throughout.

LONG PAUSE…

You don’t have to do,

One more thing that brings stress.

You don't have to complete,

One more task on your list. 

PAUSE…

Your value doesn't come,

From all the things you do.

It’s who you are and how you love,

So let your soul shine through. 

PAUSE…

Breathe and relax.

The calm will slowly return.

Breathe and be still.

The storm will stop its churn.

LONG PAUSE…

Let your feet touch the Earth,

Let the wind graze your skin.

Let the sun warm your bones,

And calm you deep within.

PAUSE…

Let go of the tasks,

That dance inside your head.

Let go of the things you think,

Will get you far ahead. 

LONG PAUSE…

Come deep into this moment,

The only you’re guaranteed.

Surrender to the stillness,

Everything is here that you need. 

PAUSE…

Breathe and relax.

The calm is here right now. 

Breathe and be still.

Invite it in and allow. 

LONG PAUSE…

Your roots have dug in deep,

To the dirt below your feet.

Your branches can’t be broken,

You’ll bend, but won’t be beat. 

PAUSE…

The strength that holds you up,

Amidst the harshest storms,

Is always here within you,

It comes in many forms. 

PAUSE…

So when you feel like breaking,

When anxiety fills you up,

Breathe in and remember,

To stop and fill your cup. 

PAUSE…

Breathe and relax.

You’re one with the soothing calm. 

Breathe and be still. 

All those stresses are gone. 

LONG PAUSE…


Sweet Dreams, Beautiful.



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