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You wake up, and before your feet even touch the floor, your mind is already racing.

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Already overwhelmed, already trying to live the whole day at once, the list, the noise,

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the chaos of it all, before you've even opened your eyes.

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If that is this morning, exactly as you are right now, then this 10 minutes is for you.

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Hi, I'm Martin, clinical hypnotherapist, and former frontline paramedic, and this is calming anxiety.

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I've spent so many mornings walking into chaos for a living, and what it taught me is this,

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you don't calm a whole day at once.

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You just calm the next 10 minutes, so let's stay there.

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Wherever you are right now, still in bed, propped up against a pillow, sitting on the edge

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of a mattress, just let your body stay exactly where it is.

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You don't need to move, you just need to breathe.

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We're going to use a simple rhythm to tell the nervous system that there is no emergency

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this morning.

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We breathe in through the nose, for a count of four.

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We hold gently for two at the top, and then out through the mouth, slow and long, for a count

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of six.

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As you exhale, if you remember, imagine your shoulders dropping away from your ear, the

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muscles in your face, just loosening a bit.

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Ready?

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Let's begin.

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In, two, three, four.

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Two, and out.

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Two, three, four, five, six.

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Good.

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Did you notice your shoulders even half asleep as they dropped your jaw and clenching?

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One more round with me.

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Ready?

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One, two, three, four, four, two, release, two, three, four, five, six.

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That long exhale is doing the real work now, signaling as always to the vagus nerve that

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there is no danger.

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The whole body, the alarm, was waking up for, can stand down.

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You don't have to chase calm this morning.

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You are simply allowing your breath to find it for you.

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Let's do one more round.

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No rushing.

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Ready?

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In, two, three, four.

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Hold, two, and out.

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Let your breathing now settle into its own rhythm slower than when we started.

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And in your mind's eye, I wonder if you could picture stepping outside into a quiet field

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very early before the rest of the world wakes up.

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There is a mist sitting low over the grass, soft, pale, covering everything.

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You can't see the far edge, you can't see the road, you cannot see where the field ends.

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And that is all right because this morning you don't need it.

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Take one slow step forward into the grass.

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Feel it, cool, and a little wet through your shoes.

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As your foot presses down, notice that the mist right in front of you, just there, just

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a few feet, gently parts.

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Not the whole field, not the whole day, just one path.

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That is all today is asking of you.

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Not the to-do list, not the ten worries waiting at the edges, not the whole chaos of the morning.

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Just this one path, this one next step.

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If a thought rises, a worry, a deadline, something sharp or uncaligned about yourself, let it stay

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where it is, out at the edge of the field, drifting in that low myth.

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You don't have to fight it or chase it off.

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It can simply sit there at a distance while you keep your eyes on the path right in front

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of you.

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Walk a little further now, each step you take a little bit more of the path appears, a

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little more of the mist lips.

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Whatever the whole field at once, only ever exactly enough for the next step.

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This is how today is going to work as well.

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One step revealing the next, nothing more required of you.

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Now allow these words to settle, silently or out loud.

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I release the chaos of this morning and choose my own quiet path.

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I do not need to carry today's whole list, only this one small step.

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Three negative thought is allowed to drift at the edge without becoming my truth.

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My day does not need to be perfect, it only needs this one task done with care.

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From chaos to calm, I am the one who decides which voice I follow.

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Now let those words settle.

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A little deeper, drifting down past the noise into the quiet part of you that already

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believes them.

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Breathe in, positivity, ambition, breathe in, happiness and smiles, feel it.

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And with every out breath, just unwind, just practice that feeling of release, of letting

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go and taking back control.

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To keep this feeling of calm relaxation, of control over how you think, feel and react.

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There are today's three daily caring tips.

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One, the one path rule.

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Before you check your phone this morning, choose just one task for today.

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The smallest, meaningful one you can think of.

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Say it out loud if you can, everything else can wait and it takes its turn in the mist.

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Two, the two steps stop.

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When a negative thought shows up today, picture it, stepping to the edge of your path, not blocking

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it, acknowledge it quietly.

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I see you and keep walking forward on your breath.

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And three, the mist check.

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Anytime the day starts to feel like too much again, pause for ten seconds and ask yourself,

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what is the one true thing in front of me right now?

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Answer simply, then take the next step.

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Now gently, start to bring your awareness back into the room, wiggle your fingers and your

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toes.

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Take a deep breath in now and then as you release, feel how much light this morning already

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is than when we began.

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And then open your eye.

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If you'd like to keep building mornings like this, do subscribe please.

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Make calming anxiety part of your daily routine and please do share this session on your social

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feed to help a friend, a family member, a colleague who may be needing this as well.

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If you'd like to go further, why not check out the anxiety circuit breaker course at calming

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anxiety.fm.

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It's my own five clinical hypnotherapy sessions.

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It's only sixty seven dollars and it's yours for life.

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You can do it as often as you wish.

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But more than that my friend, my hope is you never need this again.

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You come here, you learn to speak kindly to who you are and then you become a beacon of

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hope to others and we change the world one thought at a time.

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Have a lovely day truly.

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Take care of yourself.

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Let's reconnect tomorrow and then in every thought, word, and deed.

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Kind.

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