meditation advice for panic disorder?

[AnxiousBanxious]

Back in 2020 I had an almighty breakdown. It was so bad I needed valium to break a week long panic attack.

In 2021 I started getting better but then experienced burnout at work.

I am much better now after meds, therapy, all sorts. But the hangover of extreme prolonged anxiety has left me feeling tense in the chest, puffing up my cheeks and just generally 'Arghh!' most days.

I am happy and have absolutely nothing to worry or be anxious about. There are a few little triggers for me which I generally avoid quite well.

Anyway, exercise helps tremendously but I need something else to obliterate that very last bit of anxiety / panic feeling. I have tried Headspace on both my app and Netflix and I love the science behind it. I want to be less irritable..

Can anyone recommend how to progress my meditation to something a bit more than the Headspace app? I love guided meditation. Any books, podcasts, anything?

Thanks all 🩵

Anxiety is an emotion, not a disease. It's natural and normal to feel it - it's the minds way of saying "Oi, this is something important, don't ignore it."

From remembering to put the bins out or checking you have your key just before you slam the front door shut or revising for an exam or dressing smartly for an interview - that's what anxiety is there for, so please don't fear it.

Listen to what it's telling you. Acknowledge it, thank it for alerting you and you'll find it will start to whisper instead of yelling.

It’s sounds to me like you need to do some ‘releasing’ so shake your body, move it, fell all the anxiety shake off you, you could Google somatic therapies.

conscious dance is an amazing way to get into the meditation head space and then move through the emotions, 5rythms is a well known type of this.

Understand the Chakra system is another huge key to releasing stuck and hidden emotions, when you start actively breathing into them, emotions rise up, and then you can deal with them - sometimes it’s my then moving, or say shouting, screaming. Crying, sharing with someone what’s come up.

and then sending healing love and light into that chakra and your inner child - especially the younger you.

H’oponono prayer is an amazing simple practice. Repeat:
I love you
I’m sorry
please forgive me
thank you

to yourself and anything or anyone that triggers you.

it’s a healing mantra to say

I enjoy listening to various people on YouTube too, especially if I’m feeling down, sad rubbish etc. they can bring a lot of peace.

oh also I’ve found cold water swimming is an energy and feeling transformer!!! In 20 secs you feel totally different! 😂