Calm Now: 10-Minute Panic Reset

When panic rises and the body feels out of control, this gentle meditation guides you back to safety within minutes. Through grounding sensations and quiet reassurance, you will calm the rush of adrenaline, steady your breath, and restore balance. Each soft phrase helps the nervous system remember that it is safe and can stand down. The pace is slow, the tone is soothing, and there is no pressure to match any rhythm. Simply listen, allow, and feel calm return. A steady ambient sound with a slow heartbeat pulse supports the process as tension releases naturally. Guided by Mark Bowden, mental performance coach and hypnotherapist, known for his neuroscience-based approach to calm and emotional control.