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If your mind is full of anxious thoughts right now, thoughts that feel urgent, thoughts

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that feel true, thoughts that tell you something is wrong, this session is for you.

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What if those thoughts weren't facts?

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What if your mind was simply doing its job and you could learn to let them pass, like

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clouds across a clear sky without believing every single one?

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This is exactly what we're going to do today.

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Welcome to calming anxiety.

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I'm Martin, Clinical Hypnotherapist and I was a former frontline paramedic.

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Every single day I create these 10 minute guided meditation sessions to help you manage

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anxiety, quiet the worry and find genuine, lasting calm.

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Over 10 million of you have found your way here and I'm glad you're one of them.

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And if you're new, please do subscribe and leave a review.

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It costs nothing and it helps someone else find their way to calm.

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Now find your quiet place to sit or lie down where you won't be disturbed.

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Let your hands fall open and if it's safe to do so, gently close your eye.

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Before we go anyway now, we'll give the body the signal that needs because anxious thoughts

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travel on a nervous system that believes there is danger.

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We're going to tell it though gently and firmly that there isn't any.

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As a paramedic, I used to watch people arrive in crisis, heart racing, mind and overdrive

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and the first thing I ever did before any dramatic big interventions was breathe to teach

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them to relax on the outwrapped.

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Today's breathing always in through the nose and this will be for four.

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We'll hold and pause at the top taking note of that moment of time and then out, relaxed

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and deep through the mouth for six.

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Ready with me in two, three, four, hold two and now release slowly through the mouth.

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Again, ready?

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In two, three, four, hold two, exhale, two, three, four, five, six.

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The extended out breath, activating the vagus nerve, the brake pedal of your nervous

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system.

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It physically lowers your quarters on and begins to shift you out of the fight or flight

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every time you breathe out slowly.

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You are choosing calm overcal.

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Again, one more time with me in two, three, four, hold two, relax, two, three, four, five,

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six.

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You're breathing, find its own gentle rhythm now, soft and easy.

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You're already changing the chemistry in your body.

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The anxious thoughts, they'll still be there, perhaps, but you are no longer inside them.

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You are stepping back.

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Now I'd like you to use your imagination and your imagination is a powerful clinical tool.

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It speaks directly to the part of the brain that cannot tell the difference between what

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is real and what is imagined.

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So stand at the edge of a forest.

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A head of you through the trees is a clearing, an open space, lit by gentle warm light

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filtering down through the branches.

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The ground is soft, the air is still and there is bird some somewhere in the distance.

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Quiet and unhurried.

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You walk towards the clearing and as you step into it, you notice something.

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Across the clearing, like shapes moving through the mist are your thoughts.

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Your worries, the things your anxious mind has been presenting as facts.

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And here is what I want you to understand.

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You are not those thoughts.

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You are the one watching them.

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You are standing in the clearing, still and quiet and they are moving through like weather

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through an open sky.

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There goes a worry about something you said.

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Watch it drift.

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There goes a thought about the future, something that hasn't even happened and may never happen.

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Watch it drift.

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You do not need to solve them here.

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You do not need to judge them.

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You simply stand in the clearing.

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Calm, rooted, present and you let them pass.

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And within this clearing, here and visualize these words.

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I am not my anxious thoughts.

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I am the calm space in which they arise.

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My thoughts are not facts.

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I can notice them without believing everyone.

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I am allowed to let a thought pass without acting on it.

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I choose to return to the present moment where I am safe and I am well.

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My nervous system is settling.

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My body knows how to find calm.

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I release the need to control every thought.

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I trust my mind quiet on its own.

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I am stronger than the worry.

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I am wider than the fear.

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To carry this feeling of calm into the rest of your day, here are three daily caring tips.

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One, name the thought not the feeling.

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An inanxious thought arrives, try saying it to yourself.

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I notice I am having a thought that and then finish the sentence.

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That tiny shift from I am anxious so I am having a thought that it will create distance,

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create choice.

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Two, the five second pause.

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Before you react to an anxious thought, before you google it, overthink it or call someone

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for reassurance.

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Pause for five seconds and take one slow breath out.

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That breath is not avoidance.

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It is the space between stimulus and response.

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In that space you are in control.

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And three, write it down and close the notebook.

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If a worry is looping, write it down, just one sentence and then physically close the book.

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You are telling your brain, the information is stored, I no longer need to hold it.

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That simple act of externalizing anxious thoughts is one of the most effective evidence-based

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techniques for worry reduction that there is.

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Now gently begin to return.

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Liggle your fingers in toes.

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Take a slow breath in and then as you breathe out, stretch the muscles in your arms and legs

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and then slowly open your eye.

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You just practice something that anxiety does not want you to know.

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Your thoughts are visitors, not residents.

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They pass through.

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You remain.

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If you are ready to understand your anxiety at a deeper level, my anxiety circuit breaker

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course is waiting for you at calminganxiety.fm.

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Five hypnosis sessions built on clinical techniques I've used with thousands of patients and

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it's only 67 dollars.

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I'll be back tomorrow my friend.

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I'm here always.

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A shoulder to lean on, that gentle squeeze of a shoulder in need.

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Don't give up, ever.

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We will go through dark moments and I've been through a fair few, which is why I created

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this and I've finally, after many years, I've become me and I want you to be you.

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Have a lovely day wherever you are, whatever you're going through.

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Smile often, positivity as much as you can and then to your beautiful soul.

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Be kind.

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