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There are moments happening in your life right now, but your anxious mind is walking

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straight past.

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Tiny moments, warm ones, the kind that don't announce themselves, they just exist quietly

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in the background of your day, waiting to be noticed.

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Psychologists call them glimmers and the science is clear.

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The more you train yourself to find them, the more your nervous system shifts out of

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threat mode, not because your problems have gone away, but because your brain has been

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shown there is more to the story than the difficult parts.

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That's what the next ten minutes have formed.

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Welcome to calming anxiety, I'm Martin, clinical hypnotherapist and former frontline

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paramedic and this is your daily ten minutes of genuine stillness.

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Every episode just for you and I'm grateful you're here.

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If you'd like to support the show, just subscribe, tell your friends about it, post a session

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on your social media, that's all I ask.

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Now let's find your glimmers.

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Find your quiet place now to sit all I down whatever feels right just now.

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Let your hands rest open, palms up or down, whichever feels natural.

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And if it's safe, close your eye.

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Before we do anything, I want you to take a moment and just arrive.

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You've come from somewhere, a busy morning, a difficult commute, a full inbox, a head full

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of thoughts, let all of that be where it is.

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We're not solving any of it right now, we're just landing here.

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Take a breath in, ordinary, no effort just through the nose.

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And let it go.

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Just release, like the end of a long sigh.

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Again, in gently and out slowly, all the way to empty.

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There's something important happening in that out breath.

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I've learnt that the long exhale is where the body switches from alert to recovery.

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It's not magic, it's biology.

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The long, slow-out breath activates the vagus nerve, the same nerve that governs your sense

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of safety, connection and calm.

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So every time you let that breath fall away slowly, you are

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literally signaling to your nervous system.

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I am safe.

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I can rest.

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In again, easy and out, longer than the in, but no rush.

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Let your jaw go soft.

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Let the muscles around your eyes release.

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Feel the weight of your body, settled, supported, held, one more breath in.

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And on the out breath, I want you to imagine the noise of the day moving back a few feet,

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not gone, just further away.

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You're still aware of it, but it no longer has its hands on you.

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From this quieter place, we go looking.

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I'd like to take you on a gentle walk through an ordinary day, not a perfect day, not a holiday,

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just a day, like the ones we actually live.

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But because glimmers live in the ordinary days, in fact, almost the only place they live.

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So stay with your breath as I describe them.

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And if any of these land for you, if one of them produces even the faintest warmth in your

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chest, let it.

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Don't analyse it.

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Just receive it.

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The moment just before you're fully awake, when the world hasn't reached you yet, when

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the bed is still warm, and there's a quiet that belongs entirely to you.

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That pause, that softness, that is a glimmer.

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The first sip of something hot in the morning, the warmth moving through your hands, the steam,

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the aroma, for a moment, nothing else exists, that is a glimmer.

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Stepping outside, and the air touching your face, cool, warm, or sharp, your body registers

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it before your mind.

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That involuntary second of just being a creature alive in the world, that is a glimmer.

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A song that finds you, when you didn't know you needed, a shaft of light falling at an

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angle you didn't expect.

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The particular colour of the sky, at a particular time of day, that somehow you happen to see.

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A dog looking up at you for no reason, the sound of the laughter in the next room.

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These moments don't shout, they don't compete with the noise, they simply exist quietly,

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in every single day that you live.

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Waiting.

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Your anxious mind has been scanning for threats, that's what anxiety does.

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It's a survival system, and it's very good at its job.

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But right now, we are re-tuning the scanner, we are pointing it towards warmth instead of

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danger.

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The extraordinary thing, the thing that makes this more than just an ice idea, is that every

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time you consciously notice a glimmer, you are building a new neural pathway, you are physically

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rewiring your brain to find safety more easily.

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This is not wishful thinking, this is neuroscience.

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So now in the warmth of your own breath, allow these words to land.

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I notice what is warm, I notice what is good.

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My day contains more light than my anxiety tells me.

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I am becoming someone who hunts the glimmers, not threats.

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I deserve to feel a quiet beauty that already surrounds me.

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For good moments are real, they count, I allow them in.

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I am grateful, I am present, I am here.

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Your scanner has been re-tuned, it knows what to look for now.

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So take with you these three daily caring tips.

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One, the one glimmer rule, before you check your phone today, before the notifications,

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the news, the messages, find one glimmer first.

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One thing that is physically present right now, a sound, a texture, a temperature, you

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don't have to feel grateful for it, just notice it.

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Two, pass one on.

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At some point today, tell someone about a glimmer that you found, not a grand gesture, just

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one sentence.

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The light looked amazing this morning.

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I heard something that made me smile, sharing a glimmer multiplies it.

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It shifts to nervous systems at once.

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And three, the evening collect.

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Tonight, before sleep, ask yourself one question, what was my glimmer today?

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Just one, it doesn't need to be profound, it just needs to be real.

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Over time, this single habit does more for anxiety than almost anything else I know.

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You're training your brain, one glimmer at a time.

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When you're ready, take a long breath in and on the out breath wiggle your fingers and

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toes, then let your awareness come back into the room.

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Open your eyes when it feels right, softly, like the morning.

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You've just given your nervous system a gift or carry through the rest of the day.

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You find your glimmers, they're everywhere, they always were.

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If this helps you today, please share it with a friend or family member, someone who needs

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a reminding that there are good moments still out there.

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This is how the show reaches the people who need it the most.

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You'll find us on Apple Podcasts, Spotify and within the Anker app.

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Thank you.

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If you want to go deeper, please try the calming anxiety circuit breaker course.

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It's at calminganxiety.fm.

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It's only $67.

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It's five guided hypnotherapy sessions by me.

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Have a lovely day, my friend.

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Smile always.

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Positivety when you can.

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To your soul.

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Be kind.

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