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If you found your way here because you just need to relax, because you just can't seem

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to switch off, your mind is still going, your shoulders are still up around your ears,

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and you simply want to let go of the day, then you're in exactly the right place.

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This is 10 minutes of guided relaxation.

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There's no counting today, there's nothing to get right.

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Just you, the out breath, and full permission to rest.

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Welcome to calming anxiety.

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I'm Martin, clinical hypnotherapist, and every single day I share a short session to help

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you feel calmer, steadier, and a little bit more like yourself.

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Before we begin, a quick and rather exciting bit of news.

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The app, anchored, is now in an open testing for iPhones, which means that you can try it

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before anyone else.

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If you'd like to, just tap the link in today's show notes, have a play, and let me know

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what you think.

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Keep it light and honest.

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It's still in beta, so there might be a few spots, a little bugs here or there, and

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during testing, even the premium feature is unlocked and completely free.

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It's all handled through Apple's own testing app, so there's nothing to pay and nothing

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to cancel.

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Thank you.

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Your feedback genuinely shapes what anchor will become.

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Now find your quiet place, wherever you are, let yourself settle.

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If it's safe, close your eyes.

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If not, just soften your gaze.

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Let the chair or the bed or the ground beneath you take your full weight.

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You don't need to hold yourself up for the next 10 minutes.

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Let it hold you instead.

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We're not going to count today.

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No numbers, no getting it right.

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I'd just like you to notice your breath.

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Exactly as it already is.

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Don't change it.

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Just feel it.

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Bring your attention to the almost hypnotic rhythm of the rise and form of every breath.

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Feel the out breath.

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Not the in breath now, that will take care of itself, just the out breath.

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That soft, warm release as the air leaves you.

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Feel the way your body loosens, just a little.

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Each time you let the breath go, there's nothing to push, nothing to force.

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Let each out breath be a touch longer, a touch slower, only if it wants to.

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And each time you breathe out, allow something to go with it.

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The day, the list, the holding on, just feel the out breath and relax deeply and safely.

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And as you rest within this moment, imagine a late, wide, quiet, still late at dusk, the

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light is soft and low, fading gently towards evening.

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There is no one else here, there is nowhere to be, there is nothing to do.

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The surface of the late is almost perfectly smooth, still and quiet.

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Every time you breathe out, imagine that the out breath is sending the smallest of ripples

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across the water, one soft ring, spreading wide and slow, and then settling.

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The surface smoothing itself again until it's calm and clear, smooth as glass.

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Breathe out and watch it settle.

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Breathe out and allow the water to go still.

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Each ripple carries a little part of the day away with it, a worry, a word.

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A thought you wish you hadn't had, something you've been carrying for hours.

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The out breath lifted, ripple it out across the late and then let the surface come back

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to glass.

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There is nothing here that needs you, just the water, the fading light and your own slow,

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easy breath.

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Stay here for a moment longer and then let these words settle over you like the last of

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the evening light.

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There is nothing to repeat, nothing to do, just allow them to land.

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You have done enough today.

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You are allowed to rest.

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There is nothing to fix in this moment and nowhere you need to be.

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Your only task right now is to breathe out and let go.

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You are calm, you are steady and you are exactly where you need to be.

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Relax now, deeply and safely, further and further down with every out breath, with every

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word I say, with every beat of your heart.

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Reconnecting mind, body and soul to love all that you are because simply put, you are worthy.

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I have done enough today.

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I am allowed to rest.

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There is nothing to fix in this moment and nowhere I need to be.

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My only task right now is to breathe out and let go.

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I am calm, I am steady.

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I am exactly where I need to be.

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And before you drift back into your day, here are today's three daily caring tips to carry

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with you for the rest of your life.

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One, let the out breath be your reset button.

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You don't need a cushion or 10 spare minutes to bind this feeling again.

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Any time today that your shoulders start to creep up, just notice one long, slow out

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breath.

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That single breath is a quiet signal to your nervous system that it is safe to soften.

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Two, lower the bar for enough.

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No much of our tension comes from the sense that we haven't done enough yet.

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Just for today, try setting that bar a little lower.

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Pick one thing that would make today enough and when it is done, let yourself genuinely

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believe it.

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Enough is a decision you make, not a finish line you chased.

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Three, give yourself a still moment before bed.

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Tonight, before you sleep, take 60 seconds to picture that lake again.

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Let one long out breath smooth the surface back to glass.

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It is a gentle way to close the day and it quietly tells your mind that the day is truly

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done.

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And now, let's come back.

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There is no run.

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Let the lake fade softly behind you.

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Begin to notice the way to pure body again and the sounds in the room around you.

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Whittle your fingers and toes if you'd like.

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Take one slightly deep breath in and a long, easy breath out.

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And then when you're ready, only when you're ready.

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Let your eyes open.

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Carry this calm with you.

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You can come back to it at any time.

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If this helped, do subscribe so tomorrow's session finds you and share it with someone else

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who could use a quiet at 10 minutes.

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Every episode is available within the app, anchored.

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It's coming to market in the next 3 to 4 weeks and as I said at the beginning, it's open

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for testing now on iPhone.

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The link is in the show notes.

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I'd love to hear what you think.

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Take care of yourself and then everything, my friend.

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Be kind.

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