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If you've been searching for how to let go of stress, you are in exactly the right place.

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This is your 10 minute daily guided meditation to release stress from your body and quiet

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a busy, doubting mind.

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In the next 10 minutes, we'll use slow, calming breath, a gentle guided visualization

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for stress relief and five grounding affirmations for stress and anxiety so that you can let

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go of the stress and worry and feel calm return.

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So wherever you are, settle in and let's begin to unwind together.

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Welcome to calming anxiety.

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

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day I share these short, free guided meditations for stress and anxiety relief because calm

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should be something you can reach for every time you need it.

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If this is helping, you'll find a deeper clinical hypnotherapy session at calming anxiety.fm

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or why not, download my app and code.

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It's got all of this and the catalog of 3000 shows.

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Now find your quiet place to do.

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Somewhere comfy where you could sit or lie down the choice is yours and if it's safe,

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close your eyes.

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We're going to use a simple calming breath to switch off the stress response, breathing

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in for four, holding the two and then out through the mouth, slow the six.

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It's that long slow out breath that matters the most.

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Breathe in with me, breathe in two, three, four, hold two and out, two, three, four, five,

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six, really focus on the sensations as you breathe out in and around your ribcage.

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Sense of letting go of deep relaxation.

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Let's do that again.

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Ready?

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Breathe in to three, four, pause, two, relax, two, three, four, five, six, in.

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Two, three, four, hold two, out, two, three, four, let it all go, six.

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And just drift now.

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Maybe be aware of the weight of your body supported by the surface beneath you but with

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every exhalation that the shoulders drop, let the muscles in your face smooth and in your

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mind's eye imagine yourself standing in the wicker basket of hot air balloon resting

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quietly on the ground.

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All around the rim of the basket hang the small sandbags and each one is a weight that

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you've been carrying.

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The one is today's stress.

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They swan a worry that keeps circling and this one, the doubt that whispers that you're

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not doing enough, we're going to let them go one by one.

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Reach down and take the first sandbag, the heaviest stress of your day and simply lift it over

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the side.

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Let it fall.

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Feel how your shoulders rise a little higher as it goes.

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Now the next, maybe a doubt that you've been holding in your mind over the side it goes.

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With every sandbag you release the basket grows lighter and so do you.

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Stress leaving your body, doubt leaving your mind.

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As the very last weight falls away the balloon begins ever so gently to rise lifting you

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up away from the noise into the cooler, clearer, quieter air, lighter in the body, clearer

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in the mind.

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This is how it feels to truly let go of the stress.

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Let's anchor this calm now with five affirmations for when stress comes your way.

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There's nothing to do but listen and gently repeat each one in your mind.

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I am allowed to let go of stress that is not mine to carry.

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With every slow breath I release tension from my body and doubt from my mind.

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I am calm, I am capable and I can handle whatever this day brings.

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I let go of what I cannot control and I find my peace in this moment.

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Stress passes through me like weather and I remain calm, grounded and steady.

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Let those settle and if your mind has wandered that's perfectly okay.

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Gently float back to my voice and will let each one land once more.

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I am allowed to let go of stress that is not mine to carry.

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With every slow breath I release tension from my body and doubt from my mind.

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I am calm, I am capable and I can handle whatever this day brings.

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I let go of what I cannot control and I find my peace in this moment.

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Stress passes through me like weather and I remain calm, grounded and steady.

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Before we gently wake the body, here are your three daily caring tips, three small kind

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things to help you let go of stress today.

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One, name it to tame it.

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When stress rises, quietly name what you are feeling.

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This is stress, this is worry, putting a single word to the feeling tells your brain that

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you are in charge of it and almost at once it begins to loosen its grip.

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Two, the two minute reset.

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Once today, set a timer for just two minutes and do nothing but breathe.

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This same slow out breath we practice.

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Two quiet minutes is enough to lower your stress and hand the rest of your day gently

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back to you.

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And three, lighten one load.

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Choose just one sandbag to set down today.

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One task, one worry, one should and either let it go or ask someone for help with it.

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We do not have to carry everything at once.

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Now gently bring yourself back, wiggle your fingers and your toes, roll your shoulders,

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take a deep breath in, hold and as you breathe out stretch out the arms and when you are ready

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softly open your eyes, carrying this lightness with you like a little coffee break for the

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long.

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If today helped you take this calm everywhere you go.

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Download anchored the app your daily guided meditation.

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It's got breathing tools, books at bed times all in one place and makes letting go of stress

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a daily habit.

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Thank you.

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Let's reconnect tomorrow my friend for another ten minutes of daily guided meditation and

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then remember in everything be kind.

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