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Hi there, and welcome to calming anxiety.
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I'm Martin, clinical hypnotherapist and former paramedic.
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Sometimes, something unexpected happens and you notice yourself becoming nervous before
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you've even had a moment to understand why.
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Change of plans, a message you weren't expecting, or something small that suddenly leaves you
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feeling unsettled.
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Today, you don't have to explain that feeling.
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We're simply going to make a little room around it and give you some time to settle.
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Before we do, please do check out the app for this show called Anchored.
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You gain access to over 2,500 of these guided sessions, the ambient nightlight, the box
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breathing exercises, and then books at bedtime to help you fall gently asleep.
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That's Anchored.
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There's a link in the show note.
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It's on iPhone and Android.
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But now, find your quiet place.
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Somewhere comfy to sit or lie down.
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Now your eyes to close if you wish or soften your gaze.
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And notice the surface beneath me.
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Let yourself arrive here just as you are.
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Allow your breathing to continue naturally.
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There is no counting and no need to take a particularly deep breath.
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Simply notice the gentle sensation of breathing out.
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The movement of the air leaving your body.
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Perhaps your shoulders settle a little.
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With every out breath you allow yourself to let go of tension, of stress.
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Perhaps your chest or stomach softens.
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There is nothing you need to force.
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Just allow whatever small release feels comfortable.
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Sometimes when something catches us off guard, we often begin by trying to work everything
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out at once.
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What does this mean?
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What happens next?
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What should I do?
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But for the next few moments, you can let those questions wait.
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Notice where your hands are resting.
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Allow your fingers to soften.
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Let your jaw become a little less tight.
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You are allowed a moment between something happening and deciding what to do.
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A moment to notice.
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A moment to gather yourself.
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You don't need to have an immediate answer simply because something arrived unexpectedly.
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Bring your attention back now to the support beneath you.
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Feel where your body meets the chair or the bed or the floor.
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Then, return to the sensation of breathing out.
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A gentle release.
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A small settling.
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You can take your time.
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You can give yourself permission to meet something after it happens, to understand it
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gradually.
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To ask a question, to decide what is needed when you have a clearer picture.
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For now, there is only this moment to come back to.
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Feel your hands again.
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Notice the next comfortable out breath.
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And let your attention return to something you can feel here and now.
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Relax.
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And wind.
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And treat yourself with kindness.
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And within this moment.
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Within this gift of time to yourself.
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I offer you five affirmations.
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You can repeat them silently or simply listen.
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But within the beauty of your mind's eye, visualize them and let them find their place
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within your consciousness.
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I can give myself time to adjust to something unexpected.
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I can feel nervous and still choose my next step.
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I do not need to work out every possibility right now.
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I can meet uncertainty with patience and kindness towards myself.
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I am allowed to pause, ask questions and accept support.
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And let those words settle in whatever way feels useful.
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Then notice your breathing again.
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The natural arrival of the in breath.
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The gentle release of the out breath.
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Allow the muscles around your eyes to soften.
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And then once more in the beauty of your imagination, imagine these words and repeat.
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I can give myself time to adjust to something
Load full transcript
unexpected.
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I can feel nervous and still choose my next step.
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I do not need to work out every possibility right now.
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I can meet uncertainty with patience and kindness towards myself.
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I am allowed to pause, ask questions and accept support.
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And now just float timeless and whiteness within the beauty of your own imagination, growing
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in strength, in resilience and clarity with every passing day.
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Because simply put, you are worthy.
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And to keep this sense of balance with you over the coming days and weeks.
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Here are your three daily caring tips.
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One, give yourself a gentle pause when something unexpected happens.
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Feel your feet against the floor or allow a comfortable breath to leave your body.
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Do, separate what you know from what you are imagining.
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Ask yourself, what has actually happened and what am I worried might happen.
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And then seek the information you need before trying to solve every possibility.
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Three, choose one caring next step.
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You might ask someone to explain something, write down what needs doing or take a short
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break before applying.
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Choose something small enough to manage.
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Now feel the room around you.
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Bringing your awareness back.
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Wiggle your fingers and then your toes.
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Breathe in, hold and as you breathe out, roll the shoulders and stretch out the arms.
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And then open your eyes.
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Thank you.
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Thank you for putting your faith and trust in all that I do.
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If you would like more moments of calm throughout your day, explore anchored.
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I wrote it for moments like this.
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It's just my app.
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No big corporation.
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Most of it is completely free.
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But if you want to support the show or turn off the ads.
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It's only 5.99 a month or 49.99 for the entire year.
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Thank you.
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You can find out more at calminganxiety.org.
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That's calminganxiety.org.
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I'm Martin.
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This is calminganxiety and in every single way, friend.
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As always, it's so simple.
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kind.
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