If you found your way here because you just need to relax, because you just can't seem
to switch off, your mind is still going, your shoulders are still up around your ears,
and you simply want to let go of the day, then you're in exactly the right place.
This is 10 minutes of guided relaxation.
There's no counting today, there's nothing to get right.
Just you, the out breath, and full permission to rest.
Welcome to calming anxiety.
I'm Martin, clinical hypnotherapist, and every single day I share a short session to help
you feel calmer, steadier, and a little bit more like yourself.
Before we begin, a quick and rather exciting bit of news.
The app, anchored, is now in an open testing for iPhones, which means that you can try it
before anyone else.
If you'd like to, just tap the link in today's show notes, have a play, and let me know
what you think.
Keep it light and honest.
It's still in beta, so there might be a few spots, a little bugs here or there, and
during testing, even the premium feature is unlocked and completely free.
It's all handled through Apple's own testing app, so there's nothing to pay and nothing
to cancel.
Thank you.
Your feedback genuinely shapes what anchor will become.
Now find your quiet place, wherever you are, let yourself settle.
If it's safe, close your eyes.
If not, just soften your gaze.
Let the chair or the bed or the ground beneath you take your full weight.
You don't need to hold yourself up for the next 10 minutes.
Let it hold you instead.
We're not going to count today.
No numbers, no getting it right.
I'd just like you to notice your breath.
Exactly as it already is.
Don't change it.
Just feel it.
Bring your attention to the almost hypnotic rhythm of the rise and form of every breath.
Feel the out breath.
Not the in breath now, that will take care of itself, just the out breath.
That soft, warm release as the air leaves you.
Feel the way your body loosens, just a little.
Each time you let the breath go, there's nothing to push, nothing to force.
Let each out breath be a touch longer, a touch slower, only if it wants to.
And each time you breathe out, allow something to go with it.
The day, the list, the holding on, just feel the out breath and relax deeply and safely.
And as you rest within this moment, imagine a late, wide, quiet, still late at dusk, the
light is soft and low, fading gently towards evening.
There is no one else here, there is nowhere to be, there is nothing to do.
The surface of the late is almost perfectly smooth, still and quiet.
Every time you breathe out, imagine that the out breath is sending the smallest of ripples
across the water, one soft ring, spreading wide and slow, and then settling.
The surface smoothing itself again until it's calm and clear, smooth as glass.
Breathe out and watch it settle.
Breathe out and allow the water to go still.
Each ripple carries a little part of the day away with it, a worry, a word.
A thought you wish you hadn't had, something you've been carrying for hours.
The out breath lifted, ripple it out across the late and then let the surface come back
to glass.
There is nothing here that needs you, just the water, the fading light and your own slow,
easy breath.
Stay here for a moment longer and then let these words settle over you like the last of
the evening light.
There is nothing to repeat, nothing to do, just allow them to land.
You have done enough today.
You are allowed to rest.
There is nothing to fix in this moment and nowhere you need to be.
Your only task right now is to breathe out and let go.
You are calm, you are steady and you are exactly where you need to be.
Relax now, deeply and safely, further and further down with every out breath, with every
word I say, with every beat of your heart.
Reconnecting mind, body and soul to love all that you are because simply put, you are worthy.
I have done enough today.
I am allowed to rest.
There is nothing to fix in this moment and nowhere I need to be.
My only task right now is to breathe out and let go.
I am calm, I am steady.
I am exactly where I need to be.
And before you drift back into your day, here are today's three daily caring tips to carry
with you for the rest of your life.
One, let the out breath be your reset button.
You don't need a cushion or 10 spare minutes to bind this feeling again.
Any time today that your shoulders start to creep up, just notice one long, slow out
breath.
That single breath is a quiet signal to your nervous system that it is safe to soften.
Two, lower the bar for enough.
No much of our tension comes from the sense that we haven't done enough yet.
Just for today, try setting that bar a little lower.
Pick one thing that would make today enough and when it is done, let yourself genuinely
believe it.
Enough is a decision you make, not a finish line you chased.
Three, give yourself a still moment before bed.
Tonight, before you sleep, take 60 seconds to picture that lake again.
Let one long out breath smooth the surface back to glass.
It is a gentle way to close the day and it quietly tells your mind that the day is truly
done.
And now, let's come back.
There is no run.
Let the lake fade softly behind you.
Begin to notice the way to pure body again and the sounds in the room around you.
Whittle your fingers and toes if you'd like.
Take one slightly deep breath in and a long, easy breath out.
And then when you're ready, only when you're ready.
Let your eyes open.
Carry this calm with you.
You can come back to it at any time.
If this helped, do subscribe so tomorrow's session finds you and share it with someone else
who could use a quiet at 10 minutes.
Every episode is available within the app, anchored.
It's coming to market in the next 3 to 4 weeks and as I said at the beginning, it's open
for testing now on iPhone.
The link is in the show notes.
I'd love to hear what you think.
Take care of yourself and then everything, my friend.
Be kind.