บทถอดความฉบับเต็มของ Why Do Unexpected Things Make Me So Anxious - A 10-Minute Meditation for Emotional Exhaustion, Anxiety and Letting Go

1 00:00:00,000 --> 00:00:04,880 Hi there, and welcome to calming anxiety. 2 00:00:04,880 --> 00:00:10,280 I'm Martin, clinical hypnotherapist and former paramedic. 3 00:00:10,280 --> 00:00:17,320 Sometimes, something unexpected happens and you notice yourself becoming nervous before 4 00:00:17,320 --> 00:00:21,460 you've even had a moment to understand why. 5 00:00:21,460 --> 00:00:27,960 Change of plans, a message you weren't expecting, or something small that suddenly leaves you 6 00:00:27,960 --> 00:00:29,960 feeling unsettled. 7 00:00:29,960 --> 00:00:34,740 Today, you don't have to explain that feeling. 8 00:00:34,740 --> 00:00:42,220 We're simply going to make a little room around it and give you some time to settle. 9 00:00:42,220 --> 00:00:48,560 Before we do, please do check out the app for this show called Anchored. 10 00:00:48,560 --> 00:00:56,740 You gain access to over 2,500 of these guided sessions, the ambient nightlight, the box 11 00:00:56,740 --> 00:01:04,360 breathing exercises, and then books at bedtime to help you fall gently asleep. 12 00:01:04,360 --> 00:01:06,160 That's Anchored. 13 00:01:06,160 --> 00:01:07,920 There's a link in the show note. 14 00:01:07,920 --> 00:01:11,480 It's on iPhone and Android. 15 00:01:11,480 --> 00:01:16,480 But now, find your quiet place. 16 00:01:16,480 --> 00:01:20,040 Somewhere comfy to sit or lie down. 17 00:01:20,040 --> 00:01:25,200 Now your eyes to close if you wish or soften your gaze. 18 00:01:25,200 --> 00:01:30,720 And notice the surface beneath me. 19 00:01:30,720 --> 00:01:37,520 Let yourself arrive here just as you are. 20 00:01:37,520 --> 00:01:41,800 Allow your breathing to continue naturally. 21 00:01:41,800 --> 00:01:48,680 There is no counting and no need to take a particularly deep breath. 22 00:01:48,680 --> 00:01:55,800 Simply notice the gentle sensation of breathing out. 23 00:01:55,800 --> 00:02:01,760 The movement of the air leaving your body. 24 00:02:01,760 --> 00:02:06,320 Perhaps your shoulders settle a little. 25 00:02:06,320 --> 00:02:16,560 With every out breath you allow yourself to let go of tension, of stress. 26 00:02:16,560 --> 00:02:20,680 Perhaps your chest or stomach softens. 27 00:02:20,680 --> 00:02:25,400 There is nothing you need to force. 28 00:02:25,400 --> 00:02:31,200 Just allow whatever small release feels comfortable. 29 00:02:31,200 --> 00:02:38,280 Sometimes when something catches us off guard, we often begin by trying to work everything 30 00:02:38,280 --> 00:02:40,520 out at once. 31 00:02:40,520 --> 00:02:42,040 What does this mean? 32 00:02:42,040 --> 00:02:43,840 What happens next? 33 00:02:43,840 --> 00:02:46,800 What should I do? 34 00:02:46,800 --> 00:02:54,520 But for the next few moments, you can let those questions wait. 35 00:02:54,520 --> 00:02:57,440 Notice where your hands are resting. 36 00:02:57,440 --> 00:03:01,000 Allow your fingers to soften. 37 00:03:01,000 --> 00:03:07,120 Let your jaw become a little less tight. 38 00:03:07,120 --> 00:03:14,080 You are allowed a moment between something happening and deciding what to do. 39 00:03:14,080 --> 00:03:17,000 A moment to notice. 40 00:03:17,000 --> 00:03:22,320 A moment to gather yourself. 41 00:03:22,320 --> 00:03:29,280 You don't need to have an immediate answer simply because something arrived unexpectedly. 42 00:03:29,280 --> 00:03:37,640 Bring your attention back now to the support beneath you. 43 00:03:37,640 --> 00:03:43,360 Feel where your body meets the chair or the bed or the floor. 44 00:03:43,360 --> 00:03:51,280 Then, return to the sensation of breathing out. 45 00:03:51,280 --> 00:03:53,440 A gentle release. 46 00:03:53,440 --> 00:03:58,200 A small settling. 47 00:03:58,200 --> 00:04:03,080 You can take your time. 48 00:04:03,080 --> 00:04:11,240 You can give yourself permission to meet something after it happens, to understand it 49 00:04:11,240 --> 00:04:13,800 gradually. 50 00:04:13,800 --> 00:04:20,680 To ask a question, to decide what is needed when you have a clearer picture. 51 00:04:20,680 --> 00:04:29,880 For now, there is only this moment to come back to. 52 00:04:29,880 --> 00:04:33,400 Feel your hands again. 53 00:04:33,400 --> 00:04:38,080 Notice the next comfortable out breath. 54 00:04:38,080 --> 00:04:45,560 And let your attention return to something you can feel here and now. 55 00:04:45,560 --> 00:04:48,000 Relax. 56 00:04:48,000 --> 00:04:50,520 And wind. 57 00:04:50,520 --> 00:04:56,240 And treat yourself with kindness. 58 00:04:56,240 --> 00:04:59,240 And within this moment. 59 00:04:59,240 --> 00:05:02,520 Within this gift of time to yourself. 60 00:05:02,520 --> 00:05:06,160 I offer you five affirmations. 61 00:05:06,160 --> 00:05:11,280 You can repeat them silently or simply listen. 62 00:05:11,280 --> 00:05:20,640 But within the beauty of your mind's eye, visualize them and let them find their place 63 00:05:20,640 --> 00:05:24,320 within your consciousness. 64 00:05:24,320 --> 00:05:35,520 I can give myself time to adjust to something unexpected. 65 00:05:35,520 --> 00:05:45,000 I can feel nervous and still choose my next step. 66 00:05:45,000 --> 00:05:55,320 I do not need to work out every possibility right now. 67 00:05:55,320 --> 00:06:06,280 I can meet uncertainty with patience and kindness towards myself. 68 00:06:06,280 --> 00:06:19,400 I am allowed to pause, ask questions and accept support. 69 00:06:19,400 --> 00:06:25,880 And let those words settle in whatever way feels useful. 70 00:06:25,880 --> 00:06:29,520 Then notice your breathing again. 71 00:06:29,520 --> 00:06:33,920 The natural arrival of the in breath. 72 00:06:33,920 --> 00:06:38,360 The gentle release of the out breath. 73 00:06:38,360 --> 00:06:43,600 Allow the muscles around your eyes to soften. 74 00:06:43,600 --> 00:06:54,320 And then once more in the beauty of your imagination, imagine these words and repeat. 75 00:06:54,320 --> 00:07:05,520 I can give myself time to adjust to something