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I can feel the tension leaving my body, not a wish, not a hope, a fact, because over the

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next 10 minutes that is exactly what is going to happen.

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If your body is holding stress today, tight shoulders, the clenched jaw, a chest that

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just won't fully open, then this session was made for you.

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This is calming anxiety.

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

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with you right now.

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If you're new here, welcome.

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There are well over 2,300 episodes in the library.

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Every single one of them, just for you, all 10 minutes.

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So subscribe now, because I'll be back here again tomorrow for you.

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Right, let's begin.

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Find somewhere comfy now, sitting all-in, it's entirely your choice.

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Allow your hands to rest open, uncurl your fingers, let your shoulders drop away from

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your ears.

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Just by hearing these words, something in you is already shifting.

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This is your nervous system.

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It's intelligent, it's listening, and in a moment we're going to give it a very clear message

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that it is safe to let go.

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We're going to use box breathing today.

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A simple, four-sided rhythm, equal and steady, like tracing the edges of a square with your

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breath.

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Three counts in three unknowns.

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Three counts holding at the top.

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Three slowly out through your mouth and three more at the bottom.

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Here is the most important part.

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On that out breath, I want you to consciously, deliberately release any tension you find in

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your body.

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Soften your jaw as the breath leaves, let your shoulders drop even further.

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The out breath is where the release lives.

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Let's do it together.

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Ready?

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In three unknowns.

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In two three, hold two three, and release two three, hold two three.

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Good.

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Let's do that again.

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Ready?

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Breathe in.

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Two three, hold two three, release two three, hold two three, one more time.

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This last one, I want you to feel it as we move through it.

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In two three, hold two three, exhale two three, pull two three.

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Each one was a quiet, firm message to your nervous system.

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There is no emergency here.

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The threat is not real.

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You are safe.

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Now, let your breathing return to whatever natural rhythm it is.

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Don't force it.

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Just let it settle.

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I want you to scan down through your body now.

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Notice where there is any remaining tension.

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The back if you are next maybe, your lower belly behind the eye.

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Don't fight it.

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Just notice it.

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And it quietly, people carrying tension was so familiar to them.

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We forget how to let it go.

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You are here.

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You are breathing.

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The tension is beginning to leave.

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Relax now deeply and safely within the beauty of your own thoughts.

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Now, I want you to move even deeper.

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Let the sound of my voice be the only thing that matters.

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These words are the deeper part of you.

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The part beneath the noise and the worry.

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Let them settle in the subconscious as a quiet truth.

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I can feel the tension, leaving my body.

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My breath is slow.

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My body is safe.

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I release what I no longer need to carry.

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I am calm.

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I am steady.

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I am here.

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Peace is not something I find.

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It is something I return to.

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Stay here now.

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Let the words continue to work within the quiet.

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I can feel the tension, leaving my body.

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My breath is slow.

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My body is safe.

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I release what I no longer need to carry.

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I am calm.

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I am steady.

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I am here.

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Peace is not something I find.

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It is something I return to.

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And relax ever deeper, ever further, drifting down into this natural, trance-like state.

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This daily moment of panic-rally, of learning to control the anxiety within, because simply

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put, you are worthy.

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Before we finish today, here are the three daily caring tips to carry with you, not just

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today, but in the weeks, months and years to come.

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One, name where the tension lives.

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The next time you notice that familiar tightness in the jaw, the chest, the shoulders, don't

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just push through it, pause for just five seconds and name it.

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That's tension.

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I know what that is, named things, lose their power.

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Two, use the out breath as a release valve.

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You don't need to remember a technique.

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You just breathe out longer than you breathe in, anytime, anywhere.

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That single habit activates your parasympathetic nervous system and begins to release the physical

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tension within seconds and three.

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Do this again tomorrow.

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Calm is a practice, not a destination.

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The more your nervous system hears that it is safe to release, the faster it learns.

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Come back tomorrow.

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I'll be here.

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

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around you.

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

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you're ready, gently open your eyes.

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If today's session has helped you in any way, I asked just one thing, please share it, share

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it wherever you can, with one person who needs it or in a group on a note to a friend.

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Every share brings us to someone who might not have found it otherwise and that matters

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more than I can say.

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And the reason that I do these, I was so broken, I lived in darkness, in rage and anger,

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for so long in my life.

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Daily mindfulness has helped me find the real me and I hope it helps you find you.

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It's that simple.

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Take care my friend, truly.

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I look forward to reconnecting tomorrow.

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Have a lovely day, whatever you're going through, never give up.

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And I love them, positive when you can and to your beautiful self.

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Be kind.

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