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If there's a memory, a grudge, or a person you keep replaying in your mind, even though

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it hurts every single time, today is for letting go of what no longer serves you.

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This isn't about pretending it didn't happen.

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It's about finally releasing what's weighing you down so that you can carry less and breathe

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more.

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Let's go with the past together, just for these 10 minutes.

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Hi there, and welcome to Calming Anxiety, your daily sanctuary.

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I'm Martin Hewlett, clinical hypnotherapist and former frontline paramedic.

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Every single episode here is free.

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Every day, built around genuine relief from anxiety, panic and overwhelm.

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Over 10 million of you have found your way here, many of you searching for help releasing

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emotional ties to things that hurt long after they happened.

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So find your quiet place now, somewhere relaxing to sit or lie down, and if it's safe, let

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your eyes close.

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Today isn't about finding an anchor, you already have one, your breath, today is about releasing

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the other kind of anchor, the ones you didn't choose, the grudge, the old hurt, the version

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of this story you've told yourself a hundred times, these are negative anchors and one of

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them is ready to lift today.

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So just breathe in, however feels natural, and as you breathe out, simply relax and let

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go, no counting, no effort, just relax and let go on the out breath.

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In my years as a paramedic, I learn that the body holds on to what the mind refuses to release.

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Old hurt sits on those shoulders, the jaw and the chest, long after the event itself is

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over.

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The good news is, the reverse is also true, the body can release what the mind is ready

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to put down.

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So with this next breath in and the next breath out, relax and let go, breathe in gently

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and breathe out, slow at this time, without resistance, without judgment.

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You don't need to fight the memory or argue with it, you only need to relax and let it

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move, let it move on the out breath.

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Imagine if you can, that whatever you're holding on to today, the grudge or a grudge, the

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old version of you that got hurt has a small amount of weight in it.

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Not all of this has to leave right now, just loosen your grip, just slightly, with this

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out breath, loosen, just a little more, breathe in once more and as you breathe out, picture

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that weight becoming a fraction lighter, like dropping that baggage that you've been carrying

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without realizing how heavy it has become.

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Relax, let go, that's all this breath needs to do.

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Stay here for a few more breaths, finding that same rhythm, breathe in and on the way out,

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relax and let go.

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Now repeat these words after me, silently or softly out there, let each one loosen the

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grip a little further.

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I release what no longer serves me.

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Everything doesn't mean forgetting, it means you no longer have to carry it to prove it

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mattered.

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I am not anchored to my past pain.

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The past has had its moment, the moment belongs to you now, not to it.

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I let go of the crutches and the fears that weigh me down.

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Each one you set down makes room for something lighter to take its place.

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I am free to grow beyond old stories.

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You are allowed to outgrow a story that you used to be true about you.

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I choose peace over the weight I've been carrying.

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Peace is available to you right now, within this exact breath, whether or not the old story

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is finished.

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Now those words to settle, the way a held breath settles once it's finally released.

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I release what no longer serves me.

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I am not anchored to my past.

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I let go of the crutches and fears that weigh me down.

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I am free to grow beyond old stories.

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I choose peace over the weight I've been carrying.

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Relax now, ever deeper, drifting, finding the meaning of those words, entwine themselves

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into the fabric of your soul.

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To carry this with you, here are today's three daily carrying tips.

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One, name the anchor.

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You can't release what you haven't named.

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Today, simply identify one specific grudge, hurt or old story you're ready to let go of.

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Naming it out loud takes away some of its grip.

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Two, the release ritual.

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Write the thing down on paper, just one sentence is enough.

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Then physically put it aside, fold it or place it in a drawer.

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This small, physical act tells your nervous system the holding can stop now.

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And three, loosen the grip.

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And force the drop, letting go really happens all at once and that's all right.

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Each time the thought returns today, you don't have to drop it instantly, just loosen your

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grip on it a little more than yesterday.

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Now unwind.

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Give yourself a spiritual hug.

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You've come so far.

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Don't give up.

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Now gently wiggle your fingers and toes and bring your awareness back into the room around

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you.

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Take a deep breath in and then as you exhale, stretch out the arms overhead and then

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when you're ready, slowly open your eye.

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Thank you.

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Some years ago I went through a very dark period and letting go of the hurt and the trauma

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was one of the hardest things I've ever achieved.

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I used a technique that every time I reminded myself of the pain of the hurt, of the just

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unforgivable injustice of it all, I made myself think of something positive.

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It takes time.

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It's like training a muscle.

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We need to work on it.

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And that's why this is here.

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And that's why you've subscribed and my hope is one day.

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You will leave this.

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You won't need calming anxiety anymore.

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You'll become your own beacon of hope and positivity.

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Cruel.

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So have a fantastic day my friend.

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Whatever you're going through, there is light, there is always hope.

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Don't give up.

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I am proof of that.

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And you will be too.

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Be care.

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Smile often.

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Go on.

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Practice it.

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Positivity, especially when you see your reflection.

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And then in every thought, word and deed.

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Be kind.

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