Return to Safety
A 5-Minute Emergency Anxiety Reset
This meditation doesn't ask you to calm down.
It simply helps your body discover how to settle, one gentle step at a time.
How it works
During moments of high anxiety, the nervous system becomes overwhelmed and loses orientation. This practice helps you reconnect with the present through:
Slow, steady exhalations
Signals safety to the body, helping the heart rate settle.
Touch-based grounding
Feeling texture and temperature re-anchors your awareness.
Sensory interruption
Gentle face contact or cool sensations interrupt spirals.
Orientation to safety
Naming surroundings visually interrupts the threat response.
Reassurance through voice
A steady tone helps your system co-regulate.
These steps aren't about pushing anxiety away.
They're about helping your body recognise that right now,
you are safe enough to soften.
Return to Safety
Nyvara • Anxiety Reset
These steps aren't about pushing anxiety away.
They're about helping your body recognise that right now,
you are safe enough to soften.
What this practice helps with
Sudden waves of anxiety
Panic attacks
Feeling disconnected from your body
Racing thoughts, rapid heartbeat
Sensory overload
Moments when you need grounding now
This track guides you through simple, effective tools that anyone can use anywhere —
without preparation and without previous meditation experience.
When to use it
During a panic attack
When wake-up anxiety hits
Before sleep if your mind is spiralling
During stressful social moments
After receiving difficult news
Any time your body feels like it's "flooded"
It's deliberately short, so you can use it discreetly at work, in public, or whenever the moment calls for it.
Who it's for
This practice is for anyone: people with chronic anxiety, panic episodes, sensory overwhelm, or those who simply need a moment of grounding.
No meditation background is needed. You can press play, follow the voice, and let your system settle at its own pace.
What you'll experience
In just a few minutes, you'll be guided to:
Slow your breath
Reconnect with your senses
Bring your awareness back into your body
Interrupt the panic cycle
Feel supported and less alone
Recover a sense of control and steadiness
Most people notice a shift by the end of the practice, even if the anxiety hasn't fully gone —
a little more space, a little more breath, a little more "here-ness."
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