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If summer is supposed to be the best time of the year, but you're sitting here feeling

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anxious, unsettled, or oddly fat, this session is for you.

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Because summer anxiety is real, and the fact that everyone else seems just fine makes

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it worse.

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In the next 10 minutes, I'm going to explain exactly why your nervous system struggles

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in summer, and I'm going to help you bring it back down.

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Welcome.

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I'm Martin Hewlett, Clinical Hypnotherapist and former frontline paramedic.

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Every single day, I'm here offering you a free 10 minute guided session of clinical

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hypnotherapy and meditation.

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Together to help you understand what's happening in your body and help you let it go.

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If this helps you today, please do subscribe.

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It keeps this free for everyone who needs it.

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Now find your quiet place.

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You can sit or lie down somewhere that feels supportive, let your hands rest open in your

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lap, palms facing upwards.

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It's a small signal, but it tells your nervous system, "I'm not bracing for anything.

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I am safe."

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And if it's safe to do so, let your eyes gently close.

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We're going to start with what I call the vagus nerve reset.

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The vagus nerve is the longest nerve in your body.

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It runs from your brainstem all the way down to your gut.

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It's the main line of your parasympathetic nervous system.

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The part that says the emergency is over.

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You can rest now.

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The fastest way to activate it is through your breath, specifically a longer out breath

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than the inhale.

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So you'll breathe in for four, hold at the top for two, enjoying the stillness and then

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out through your mouth for six.

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Three rounds with me.

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Ready?

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Give in 2, 3, 4, hold 2.

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And out 2, 3, 4, 5, 6.

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Again in 2, 3, 4.

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Pause 2, release 2, 3, 4, 5, 6.

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One more in 2, 3, 4, hold 2.

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And slowly out 2, 3, 4, 5, 6.

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That long out breath is biological.

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It is not a metaphor.

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It is physically lowering your heart rate right now.

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The emergency signal is being switched off at the very source.

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Allow your breathing to return to its own natural rhythm now.

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No effort.

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Just let it find its own pace.

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And in a moment, I would like you to come with me somewhere.

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Imagine it is early evening.

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The heat of the day has softened.

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That particular golden hour just before the sun begins to lower.

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You are standing at the edge of a quiet stretch of coastline.

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There is nobody else here.

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It is the sound of the water and the wide open sky.

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Feel the ground beneath your feet.

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If it helps, imagine sand, warm, packed, solid, or rocks smoothed by years of tide, whatever

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feels most real to you.

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The sea in front of you is calm, not completely still.

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There is a gentle movement to it, a rhythm in and out, in and out, just like your breath.

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Let your senses land here now.

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The warmth through the evening air on your face and arms.

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The aroma of the sea, salt and something clean, the sound of the water, that steady,

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unhurried movement that has been happening long before your anxiety will continue long

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after it passes.

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This is your nervous system.

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This is what it was designed to return to.

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You don't have to fix summer, you don't have to feel this way the adverts say you should

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feel.

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You just have to be here, in this breath, at the edge of the water.

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And the sea doesn't care what month it is, it just keeps moving, and right now, so do

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you.

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Now I'd like you to stay in that quiet coastal space as we move into the affirmations.

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In a moment, I'm going to offer you five statements.

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I'd like you to picture each one appearing in front of you, not as words on a screen,

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but as letters of light.

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Whatever colour feels most calming to you right now, see each one and allow it to settle.

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My anxiety and summer does not mean I am broken.

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It means my nervous system needs support.

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I do not have to perform happiness.

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I am allowed to feel exactly as I feel.

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The warmth around me is safe.

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My body is safe.

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This moment is safe.

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I release the comparison.

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Other people's highlight reels are not my reality.

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I am not behind in life.

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I am present.

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And presence is enough.

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Let those words drift into the deeper layers of your mind now.

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And pass the thinking, pass the planning into the part of you that simply knows.

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Relax now deeply and safely.

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Reuniting mind, body and soul.

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And learning once more to truly love and respect all that you are.

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Deeper and deeper with every out-of-the-art.

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Within this moment before I bring you back, take with you these three daily caring tips

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to carry with you today, tomorrow and forever.

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The cool down anchor.

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When summer heat is making your anxiety worse, don't fight it.

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Anchor it.

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Place a cool damp cloth on the back of your neck for 60 seconds.

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This stimulates the vagus nerve through the skin and helps lower your heart rate almost

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immediately.

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It works and it works fast.

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2. Name it to tame it.

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If you find yourself feeling anxious, what others seem to be enjoying themselves, see this

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quietly to yourself.

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This is summer anxiety.

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It is a real thing.

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It is not a personality flaw.

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Naming it removes the shame from it.

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And shame is the fuel that keeps the anxiety running.

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3. Protect your mornings.

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Summer disrupts sleep.

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Lighter evenings, earlier sunrises, heat at night.

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Your nervous system is starting each day already a little depleted.

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Give yourself the first 15 minutes of the morning without a screen.

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Sit with the drink.

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Look out of the window, let your brain wake up slowly.

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That one thing will change your whole day.

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Now let's begin to come back into the room.

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Whiggle your fingers and toes.

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Take a deeper breath in and then as you breathe out, let your arms stretch out but feels

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good.

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When you are ready, open your eye.

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Just give in your nervous system something you really needed.

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10 minutes of permission to stop performing.

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Stop comparing.

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Just being regulated.

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If your anxiety has been running the summer for you, I have a resource that can help change

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the longer term.

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My anxiety circuit breaker course, 5 sessions, builds specifically to help you understand

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and rewire the anxiety loop.

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It's there at calminganxiety.fm.

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It's only $67.

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5 beautiful clinical hypnotherapy parts that you can keep forever.

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I'll be back again tomorrow.

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Same time, same place, always free.

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And hopefully when this comes out, the Anchored app is out there, iOS and Android.

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I'm going to keep this baked in.

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Let's see if I've made it to the app store.

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Who knows?

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Have a lovely day my friend.

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Truly.

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Thank you for the emails, the messages, the reviews.

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Have a lovely day.

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Smile often.

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Practice it.

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It's amazing.

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And then, to your beautiful self.

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Be kind.

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