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If you've come here today feeling like you're just not good enough, if part of you is tired

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of being your own harshest critic then you're in exactly the right place.

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This is a guided meditation for self-acceptance, a gentle 10 minutes to help you love who

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you are, mistakes and all.

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Whatever you've done, whatever you wish you had done differently, you are allowed to

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set it down just for a little while.

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Together we'll practice a little self-love, quiet in that inner critic and take one step

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towards a happier life.

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So let your eyes gently close whenever you're ready.

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Welcome to calming anxiety.

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I'm Martin, former frontline paramedic, now a clinical hypnotherapist and every single

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day I share a short guided meditation to help you feel calmer, kinder and more at home

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in yourself.

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Let's start by letting the body know it is safe, settle back, let your shoulders drop just

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down away from your ear.

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We'll breathe together in through the nose before a soft hold at the top for two and then

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a long, slow breath out for six.

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The longer out breath is what switches on the body's own calm.

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Ready with me?

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Breathe in two, three, four.

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Breathe out two, three, four, five, six.

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Truly now allow yourself to just melt into the surface that supports you.

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Let's do that again.

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in, 2, 3, 4, pause, 2, 3, 4, 5, 6.

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Beautiful.

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Now let your breath return to its own natural rhythm.

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Don't let it move.

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And I'd like you to picture something resting in your hands, a simple bowl, one that you've

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held a hundred times.

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And imagine that once this bowl was dropped, it broke.

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For a while it sat in pieces and you may have thought it was ruined, it's only good was

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for throwing away.

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But instead of hiding those breaks, someone took gold, real, warm, liquid gold and mended

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every single line with it.

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This is a true art.

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The Japanese call it Kansugi.

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And now, where the bowl once came apart, their unbright seams of gold.

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The very places it broke are now the most beautiful thing about it.

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You could never unbreak it, but you would never want to.

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The gold only exists because of the cracks.

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Now let that bowl be you.

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Every mistake you have ever made, every place life has broken you a little.

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These are not flaws to be hidden away.

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They are your seams of gold.

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They are where your wisdom lives, your kindness, your understanding of what it truly is to

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be human.

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You are not damaged goods.

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You are mended in gold, mistakes in all.

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You are home and you are beautiful precisely because you are mending.

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So in the beauty of your mind's eye, visualize these words, allow them to drift and settle

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into the deeper parts of all that you are.

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I love who I am, mistakes in all.

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I accept who I am exactly as I am today.

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I release the need to be perfect.

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My worth was never up for debate.

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I am learning to be gentle with myself.

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I forgive myself for the past.

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I am allowed to be of work in progress.

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I choose self-acceptance over criticism.

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Let those words settle.

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No need to hold them tightly.

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Just let them drift down through you, like warmth spreading from your chest to your fingertips.

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And we'll move through them once more, even softer.

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I love who I am, mistakes in all.

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I accept who I am.

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I am worthy of my own kindness.

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I am becoming someone I'm proud of.

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I meet myself with compassion.

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I am building a happier life, one kind thought at a time.

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I am a little bit more happy than I am.

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I am a little bit more happy than I am.

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With today's three daily caring tips, one, talk to yourself like someone you love.

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The next time you catch that harsh inner voice, pause and ask, "Would I say this to my

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closest friend?"

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Then offer yourself those gentler words instead, learning to love yourself often starts with

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a change of tone.

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Two, collect one good thing.

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Tonight name a single thing you did well today, however small, self-worth isn't built in

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grand gestures.

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It's built in noticing.

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And three, let mistake be a teacher, not a verdict.

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Once something goes wrong, try swapping, I am a failure for I'm aning.

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One is a cage, the other is a door.

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Now gently come back.

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Begin to deepen your breath.

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With all your fingers and your toes, feel the surface beneath you holding you up.

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Take in a deep breath, hold and then as you breathe out, stretch out those muscles in your

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arms and legs and in your own time.

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Let your eyes open, carrying that quiet self-acceptance with you into the rest of your day.

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If this helped, remember the anchored app has a meditation for every mood at calminganxiety.fm

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Thank you.

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A kind review helps the next person find their way here too.

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So until tomorrow my friend, love all that you are and then in everything, be kind.

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