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I'm so tired of starting over.

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If you've whispered that to yourself this week, in the car, at the sink, at 2 in the

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morning with the ceiling above you, then you're exactly where you need to be.

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You are not lazy, you are not weak, you are not behind.

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You are someone who has been knocked back more times than most people know about, but got

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up anyway, quietly, without anyone clapping for you.

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So today, this is a guided meditation for setbacks, self-doubt and starting over.

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And it is not going to ask you to be positive.

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It's going to show you something you've stopped being able to see.

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Hi there.

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This is calming anxiety and I'm your host Martin.

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Before all of this, I spent years as a frontline paramedic.

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I met people on the very worst day of their lives and then months later I'd see them again

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in the supermarket pushing the trolley, laughing at something on their phone, getting on

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with it.

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People get back up almost always and that's why I want to mention this.

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Six years ago I started recording these meditations with a microphone and not much of a clue

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of what I was doing.

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I wanted to build an app to go alongside them.

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It took years and I broke more than once.

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I've lost everything between then and now.

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And I've come back.

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And today, I can announce that on Thursday the 13th, that's a week today.

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If you're listening to this on its launch, I give you, Anchored, the app.

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It was approved this morning and so it's coming to you.

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On iOS first and Android next month and I'm not telling you that to celebrate and telling

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you because I am the least remarkable piece of evidence you will ever meet that slow,

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interrupted, unglamerous progress is still progress.

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If I can do it in a van with a microphone, then whatever you're quietly rebuilding right

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now counts too.

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So let's start today.

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Feet flat on the floor if you're sitting.

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Shoulders down away from your ears.

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Eyes closed if it feels alright.

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Today's breath is coherence breathing.

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You may also hear it called resonant breathing, but we breathe in time with our heart rate.

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So when you breathe in at five breaths a minute, the heart rhythm of your breathing falls

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in step with one another.

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They synchronize.

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So with me, always in through the nose and out through the mouth.

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Six counts in, six counts out, no holding, no forcing, nothing clever.

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Let's do it together.

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

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Relax for a while.

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Just feel your body loosened.

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Your mind could calm.

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Ready?

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Round two.

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Then two, three, four, five, six, exhale, two, three, four, five, six.

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Even an unhurried.

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Let the belly rise.

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Let the belly fall.

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Ready?

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Round three.

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Breathe in.

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Two, three, four, five, six.

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Breathe out.

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Two, three, four, five, six.

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Beautiful.

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If you can, keep that rhythm going underneath everything now.

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You don't need to count anymore.

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Your body has the shape of it.

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You are safe.

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You are here.

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Within this moment of calmer reflection, of acceptance, let these words settle.

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As always, you don't have to believe them yet.

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Just allow them to land.

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See them in your thoughts as I say them.

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I am still here, and that is not a small thing.

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I have come further than I have ever given myself credit for.

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I am not behind.

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I am on my own path at my own pace.

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Setbacks have shaped me.

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They have not stopped me.

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I am allowed to begin again as many times as it takes.

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I am building something.

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Even on the days it doesn't quite show.

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The quiet work I am doing still counts.

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I am becoming resilient one ordinary day at a time.

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And relax with every outpress.

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Imagine yourself drifting down further and further into a natural, beautiful, trans-like

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state, deeper and deeper with every outpress, with every word I say.

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Relax and unwind, and then once more in the beauty of your imagination.

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Imagine and repeat.

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I am still here, and that is not a small thing.

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I have come further than I have ever given myself credit for.

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I am not behind.

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I am on my own path at my own pace.

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Setbacks have shaped me.

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I am allowed to begin again as many times as it takes.

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The quiet work I am doing still counts.

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Every setback I have survived is already inside me as strength.

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I am becoming resilient one ordinary day at a time.

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And to carry this with you, to build on all that you are.

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Here are your three daily caring tips.

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One, write down one thing you have already survived this year and read it back to yourself

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tonight before sleep.

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Two, choose the smallest possible next step, so small it feels almost silly and do only

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that today.

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Three, when you catch yourself measuring how far you have left to go, turn it around deliberately

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and measure how far you have already come.

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Now time to bring yourself back into the now.

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Wiggle your fingers, wiggle your toes, feel the chair or the bed or the floor underneath

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you taking your weight.

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A slow breath in and on the long breath out, stretch out your arms and when you are ready,

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open your eyes and come back to the room.

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Before you go, one small thing I would be really grateful.

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Anchord launches on Thursday the 13th of August.

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Could you put it in your diary now while you are thinking of it before the day takes over?

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Maybe set an alarm on your phone, write it in the calendar or on the fridge, whatever it

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is so you will see it.

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Because launch day genuinely matters for something like this.

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The more of us who arrive on the same day, the further it travels and the further it travels,

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the more people it reaches who need it that have no idea it exists yet.

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Thursday 13th of August.

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That's the day this goes out to the world.

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And if today's episode found something can you, please share it with someone who has been

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knocked back lately, you probably know exactly who.

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Sleep well my friend or go gently into your day.

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I'll be right here with you again tomorrow.

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So in everything my friend, be kind.

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