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A you stuck in brain fog, you can't get going, you know exactly what you need to do today.

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The list is right there and yet your mind feels racked and cottonwong and your body

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just won't move.

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If that's where you are right now, this is a guided meditation for mental fatigue, for

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the fog that sits between the knowing and the doing.

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

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anxiety, your 10 minute daily sanctuary, your coffee break for the song.

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Every episode lives free at calminganxiety.fm and the anchor app where I put the whole library

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in your pocket.

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Today, find your quiet place, somewhere comfy to sit or lie down where you won't be disturbed

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and if it's safe, close your eye.

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Let's begin with the breath.

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Today we'll use box breathing, a steady, even square, in for three, holding for three, out

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for three and pausing for three.

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Unrushed, just a moment of connection for mind, body and soul.

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So ready with me.

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In, two, three, hold, two, three, release, two, three, hold, two, three.

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And just relax a little bit further and we'll do this again.

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Ready?

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In, two, three, hold, two, three, release, two, three, hold, two, three.

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There's no need to think clearly right now, no need to plan anything.

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Start the square breath over and over until your nervous system finds its own quiet structure

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underneath the fog.

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Let's do this again.

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in, two, three, whole two, three, relax, two, three,

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pause, two, three, in, two, three, whole two, three, relax, two, three,

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pause, two, three, let your breathing find its own rhythm and in your thoughts, I want

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you to picture a car on a freezing morning, you turn the key, the engine doesn't

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roar into life, it coughs, it idles rough, it splutters and for a moment it sounds

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like it may stall completely, that's not a broken engine, that's exactly what a

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cold engine is supposed to do, and today you are that engine, your mind has been

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resting or pushed too hard or simply hasn't had what it needs yet, and now you're

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expecting it to leap straight to motorway speeds, but it can't and it was never

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built to, what it needs is a minute of idling, not pressure, not the demand to

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perform instantly, just a little patient warmth circulating before it's ready to move,

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now imagine the engine settling, the rough coughs moving out, the needle on the

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dial slowly rising into the green, you don't force that warm up, you simply allow

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it to happen, foot off the accelerator patient, and then when it's ready, it pulls away

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cleanly, not because you demanded speed, but because you allowed the warm up

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for, that's permission, right now for exactly where you are, you're not storm, you're

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simply warming up, so let's bring this into a few simple affirmations now, I'll say

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each one and I'd like you to repeat it quietly in your mind, my mind doesn't need to be sharp

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before I begin, one small movement is enough to start the engine, fog lifts in its own time,

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I don't need clear skies to take the next step, I am allowed to start slowly and still

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arrive, my capability returns with motion, not before it,

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now allow those words to drift deeply and find their place, pass the fog into the part

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of you that's already warming up and with every outbreak, allow yourself slightly more

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self-compassion, self-understanding, be kind to who you are and then once more, my mind

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it doesn't need to be sharp before I begin, one small movement is enough to start the engine,

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fog lifts in its own time, I don't need clear skies to take the next step, I am allowed

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to start slowly and still arrive, my capability returns with motion, not before it,

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I am allowed to start slowly and still arrive, my capability returns with motion,

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never was to create, an engine that's already idling is much easier to drive than one still

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call, two externalise the plan, when your mind is foggy don't try to hold the whole task

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in your head, write down or say out loud, just the next physical action, not the whole

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job, just the very next thing your hands need to do, three change the air in the room, brain

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fog often eases with a century shift more than a mental one, open a window, step outside

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for two minutes, change which room you're sitting in, a different signal to your senses can

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do more than another minute of trying to think the way clear, now relax and start to bring

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your focus back into the room around you, as you come back now gently wiggle your fingers

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and toes and when you're ready take a deep breath in and then as you exhale stretch out

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those arms and then open your eye, you haven't failed today by moving slowly, you've simply

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been a cold engine on a cold morning and you've just spent ten minutes warming up properly

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and the reason for today's session, I woke up with such bad brain fog, I woke up in a negative

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mood and I had to shift it, I stood outside, I'd breathed, I told myself I'm human, I'm

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not perfect, I can get over this and this is how I did it.

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If today's session helped and you'd like a structured path through your anxiety beyond

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the daily fog, the anxiety circuit break of course is five clinical hypnotherapy sessions

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waiting for you at calminganxiety.fm, it's only sixty seven dollars, it's my work and I hope

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it helps set you free.

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Have a lovely day, thank you for warming up with me as well and so my friend in everything,

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be kind.

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