1 00:00:00,000 --> 00:00:07,840 If your mind right now is spiraling, your thoughts are looping, racing, stacking on top of each 2 00:00:07,840 --> 00:00:14,400 other and you feel like you can just not get a grip. This session is what you needed to 3 00:00:14,400 --> 00:00:21,560 find. In the next 10 minutes, we are going to use a clinically proven breathing technique 4 00:00:21,560 --> 00:00:28,640 to physically interrupt that anxiety cycle. And then, we are going to replace the noise 5 00:00:28,640 --> 00:00:36,560 with something much more powerful. This is a guided meditation, anxiety control and it 6 00:00:36,560 --> 00:00:45,420 starts now. Welcome to calming anxiety. I'm your host, Martin Hewlett. I'm a clinical 7 00:00:45,420 --> 00:00:52,760 hypnotherapist and former frontline paramedic. I'm here every single day to help you with 8 00:00:52,760 --> 00:01:02,500 genuine relief from anxiety, panic and overwhelm. If you're new, there are over 2,300 episodes 9 00:01:02,500 --> 00:01:12,560 in the library. Every single one of them, free, so why not subscribe, I'll be here tomorrow. 10 00:01:12,560 --> 00:01:18,480 Find your quiet place now where you won't be disturbed, sitting or lying down and if 11 00:01:18,480 --> 00:01:28,680 it's safe, close your eye. Let your hands rest open on your lap. Let your jaw soften. Let 12 00:01:28,680 --> 00:01:38,800 the muscles around your eyes relief. And we'll use the 4444 technique today. We'll breathe 13 00:01:38,800 --> 00:01:49,840 in through the nose, hold at the top, out through the mouth and pause at the bottom. Ready? 14 00:01:49,840 --> 00:02:05,840 your leg. 15 00:02:05,840 --> 00:02:28,680 three, four, all, two, three, four, in, two, three, four, all, two, three, four, 16 00:02:28,680 --> 00:02:42,680 four, four, four, four, two, three, four, good. 17 00:02:42,680 --> 00:02:45,680 Notice what just happened. 18 00:02:45,680 --> 00:02:49,680 But eight seconds, your body wasn't fighting. 19 00:02:49,680 --> 00:02:52,680 It was following. 20 00:02:52,680 --> 00:03:16,680 Once more with me in two, three, four, pause two, three, four, relief, two, three, four, 21 00:03:16,680 --> 00:03:25,680 four, four, and just relax. 22 00:03:25,680 --> 00:03:31,680 Every time you complete that square, your heart rate begins to slow. 23 00:03:31,680 --> 00:03:34,680 The quarter-cell starts to drop. 24 00:03:34,680 --> 00:03:40,680 The alarm signal in your nervous system quits for just a fraction. 25 00:03:40,680 --> 00:04:02,680 One more time in two, three, four, hold, two, three, four, relax, two, three, four, 26 00:04:02,680 --> 00:04:15,680 four, pause two, three, four, now let your breathing find its own natural rhythm. 27 00:04:15,680 --> 00:04:19,680 Don't force it, just allow it. 28 00:04:19,680 --> 00:04:22,680 And I want you to notice something. 29 00:04:22,680 --> 00:04:29,680 The thoughts are probably still there, but they're a little quieter, a little further away. 30 00:04:29,680 --> 00:04:37,680 You didn't stop them, you just stopped feeding them, and that is a skill. 31 00:04:37,680 --> 00:04:41,680 That is anxiety control. 32 00:04:41,680 --> 00:04:47,680 Keep breathing gently, and now let's use that space we've just created. 33 00:04:47,680 --> 00:04:50,680 I'll offer you these affirmations. 34 00:04:50,680 --> 00:04:53,680 They aren't positive thinking platitudes. 35 00:04:53,680 --> 00:05:02,680 They are clinical reframes, short direct statements that interrupt the catastrophic thought pattern 36 00:05:02,680 --> 00:05:08,680 and replace it with a physiologically true alternative. 37 00:05:08,680 --> 00:05:14,680 As I say each one, I want you to visualize them in your mind's eye. 38 00:05:14,680 --> 00:05:17,680 Let them settle into the deeper lales. 39 00:05:17,680 --> 00:05:21,680 Don't push, just allow. 40 00:05:21,680 --> 00:05:28,680 My thoughts are not bad. 41 00:05:28,680 --> 00:05:36,680 My body is safe right now. 42 00:05:36,680 --> 00:05:45,680 I have been here before, and I have always come through. 43 00:05:45,680 --> 00:05:51,680 I am not my anxiety. 44 00:05:51,680 --> 00:05:58,680 I can feel this and still be okay. 45 00:05:58,680 --> 00:06:05,680 My breath is my anger. 46 00:06:05,680 --> 00:06:13,680 I choose calm over care of. 47 00:06:13,680 --> 00:06:22,680 I am in control of this moment. 48 00:06:22,680 --> 00:06:25,680 Let the words settle. 49 00:06:25,680 --> 00:06:35,680 Don't hold on to them too tightly, just allow them to drift down, like leaves landing gently on still water. 50 00:06:35,680 --> 00:06:41,680 Deeper now, your nervous system is listening to every word. 51 00:06:41,680 --> 00:06:45,680 Your subconscious is receiving this. 52 00:06:45,680 --> 00:06:53,680 You are quite literally rewiring the anxious thought patterns right now in real time. 53 00:06:53,680 --> 00:06:56,680 Let's go again. 54 00:06:56,680 --> 00:07:02,680 My thoughts are not fat. 55 00:07:02,680 --> 00:07:09,680 My body is safe right now. 56 00:07:09,680 --> 00:07:19,680 I have been here before, and I have always come through. 57 00:07:19,680 --> 00:07:25,680 I am not my anxiety. 58 00:07:25,680 --> 00:07:33,680 I can feel this and still be okay. 59 00:07:33,680 --> 00:07:40,680 My breath is my anger. 60 00:07:40,680 --> 00:07:48,680 I choose calm over care. 61 00:07:48,680 --> 00:07:58,680 I am in control of this moment. 62 00:07:58,680 --> 00:08:08,680 I am in control of this moment. 63 00:08:08,680 --> 00:08:13,680 I am in control of this moment. 64 00:08:13,680 --> 00:08:18,680 I am in control of this moment. 65 00:08:18,680 --> 00:08:23,680 I am in control of this moment. 66 00:08:23,680 --> 00:08:33,680 I am in control of this moment. 67 00:08:33,680 --> 00:08:38,680 I am in control of this moment. 68 00:08:38,680 --> 00:08:43,680 I am in control of this moment. 69 00:08:43,680 --> 00:08:48,680 I am in control of this moment. 70 00:08:48,680 --> 00:08:58,680 I am in control of this moment. 71 00:08:58,680 --> 00:09:03,680 I am in control of this moment. 72 00:09:03,680 --> 00:09:08,680 I am in control of this moment. 73 00:09:08,680 --> 00:09:13,680 I am in control of this moment. 74 00:09:13,680 --> 00:09:23,680 I am in control of this moment. 75 00:09:23,680 --> 00:09:28,680 I am in control of this moment. 76 00:09:28,680 --> 00:09:33,680 I am in control of this moment. 77 00:09:33,680 --> 00:09:38,680 I am in control of this moment. 78 00:09:38,680 --> 00:09:48,680 I am in control of this moment. 79 00:09:48,680 --> 00:09:53,680 I am in control of this moment. 80 00:09:53,680 --> 00:09:58,680 I am in control of this moment. 81 00:09:58,680 --> 00:10:02,680 I am in control of this moment. 82 00:10:02,680 --> 00:10:06,680 I am in control of this moment. 83 00:10:06,680 --> 00:10:16,680 I am in control of this moment. 84 00:10:16,680 --> 00:10:21,680 I am in control of this moment. 85 00:10:21,680 --> 00:10:24,680 I am in control of this moment. 86 00:10:24,680 --> 00:10:28,680 I am in control of this moment. 87 00:10:28,680 --> 00:10:31,680 I am in control of this moment. 88 00:10:31,680 --> 00:10:34,680 I am in control of this moment. 89 00:10:34,680 --> 00:10:36,680 I am in control of this moment. 90 00:10:36,680 --> 00:10:38,680 I am in control of this moment. 91 00:10:38,680 --> 00:10:41,680 I am in control of this moment. 92 00:10:41,680 --> 00:10:44,680 I am in control of this moment. 93 00:10:44,680 --> 00:10:48,680 I am in control of this moment. 94 00:10:48,680 --> 00:10:52,680 I am in control of this moment. 95 00:10:52,680 --> 00:10:54,680 I am in control of this moment. 96 00:10:54,680 --> 00:10:57,680 I am in control of this moment. 97 00:10:57,680 --> 00:10:59,680 I am in control of this moment. 98 00:10:59,680 --> 00:11:01,680 I am in control of this moment.