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It's that moment, after the panic attack, the body feels numb, the hands are tingling,

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and you wonder if you'll ever get over them.

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If this is you, take ten minutes now and regain control, composure and calm.

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Hi, I'm Martin, this is Calming Anxiety, ten minutes of daily guided meditation.

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I'm a clinical hypnotherapist and former paramedic, and I've sat with hundreds of people

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through the same situation, and I've suffered myself.

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This is for you from me.

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Before we start, find your quiet place, and then put in your diary, next week, Thursday

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the 13th, I launch Anchored

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My app that I wrote over the last few months, a home for all of this and so much more,

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so make mindful this part of your daily routine.

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But now, sitting online, whatever you prefer, and if it's safe, gently close your eyes, and

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focus now on the almost hypnotic rhythm, the rise and fall of each and every breath.

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To feel the sensations in your chest, your ribcage, as you breathe in, as it rises, expands,

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drawing in every life-giving breath, filling the space within, with hope, and the rest

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of the body, and care.

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To take note of the pause, always, between each in and out breath, and then as you exhale,

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tune in completely to the beauty, the simplicity, that sense of release and relaxation, as you

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let go of the stress, the worries, the tension, and imagine yourself now unwinding, that fear,

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that panic attack feeling, evaporating from the surface of your skin.

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Relax deeply and safely, with every out breath, with every word I say, you are a piece now,

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calm and relaxed, floating down further and further, with every exhalation, with every

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peak of your heart.

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Breathe in, feel the chest expand, and then every time you exhale, feel all those muscle

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fibers loosening, lengthening and winding, and drift deeply into the surface below, safe

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and secure.

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Allow yourself to let go.

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I'm the next out breath.

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Imagine seeing your breath as if stepping outside on a cold winter's morning, and you see

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your breath with so small, fluffy white clouds, as they twist, tumble and turn, caught by a gentle

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breath.

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Now, imagine breathing in all of your hopes and dreams, and then on the space between

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the in and the out breath, all of your negativity, your fears, the anxiety that drives the dark

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thoughts, moves into the space in your lungs, and now as you breathe out, you watch that

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dark grey mist, it drifts again caught by the breeze, and you watch fascinated as the darkness,

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the greyness, dissipates, disappearing from view, from thought, from memory, to leave the

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thoughts in your mind, balanced and calm.

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Relax, deeper and deeper and deeper, and within this space, within this gift of time for

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harmony, visualize these beautiful words, repeating them softly after me, either silently

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or out loud, but taking note of the sound, the shape, the feel of them, and with every repetition,

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relax and unwinding.

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I find calm and peace with every out breath.

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I am in control of all that I am.

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The negativity and darkness of my past does not define my future.

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I am worthy of peace and joy as much as anyone else.

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I love all that I am.

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I am in a relaxed, truly deeply, feeling the out breath, that sense of release, flowing

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outwards from your chest, cascading through every biver of your being, through every thought,

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through every memory, relax, unwind, and then once more, imagine and repeat.

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I find calm and peace with every out breath.

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I am in control of all that I am.

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The negativity and darkness of my past does not define my future.

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I am worthy of peace and joy as much as anyone else.

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I love all that I am.

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Deeper and deeper still within the beauty of your consciousness.

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I simply put you are worthy and take with you into the day and for any other time panic

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or worry comes your way.

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Here are today's three daily caring tips.

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One, when panic arrives, tell yourself you are safe.

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You have got through worse before and you will get through this once more.

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Two, you are not broken, you are not at fault.

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We are all human and we all face the same challenges.

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Three, take your rest once the panic is finished, have a drink of water and steady your nerves.

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Cold water on the back of your neck or on your wrists helps the parasympathetic system

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take back control.

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Now slowly my friend, bring your awareness back into the space around you.

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Wiggle your fingers and your toes.

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Now take a deep breath in, hold and then as you breathe out stretch out the arms overhead.

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And slowly open your eye.

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Thank you.

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Truly, for taking care of you, that is all calming anxiety is about.

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I produce these so that others don't have to live with the pain, the anguish, the mental

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burdens that I have gone through.

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I hope you find this at your time of need.

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So if this helped, please do share it with another soul today.

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And then don't forget your diaries.

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Next week Thursday the 13th on the Apple Store is anchored.

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Please do download it, tell your friends about it, it is free, you get 4 sessions a day on

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the free plan, you get the ambient night light, the box breathing and the night timers as

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well.

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It is there.

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If you do like it, please leave it a review on day one or two.

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That helps really does spread the word.

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I would like so many people to be able to access it and take back control over their lives.

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Have a lovely day my friend.

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Smile often, positive thoughts whenever you can and then in everything.

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Be kind.

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