Train your body. Give your mind somewhere to recover.

Hi there, and welcome to calming anxiety.

I'm Martin, clinical hypnotherapist and former paramedic.

Sometimes, something unexpected happens and you notice yourself becoming nervous before

you've even had a moment to understand why.

Change of plans, a message you weren't expecting, or something small that suddenly leaves you

feeling unsettled.

Today, you don't have to explain that feeling.

We're simply going to make a little room around it and give you some time to settle.

Before we do, please do check out the app for this show called Anchored.

You gain access to over 2,500 of these guided sessions, the ambient nightlight, the box

breathing exercises, and then books at bedtime to help you fall gently asleep.

That's Anchored.

There's a link in the show note.

It's on iPhone and Android.

But now, find your quiet place.

Somewhere comfy to sit or lie down.

Now your eyes to close if you wish or soften your gaze.

And notice the surface beneath me.

Let yourself arrive here just as you are.

Allow your breathing to continue naturally.

There is no counting and no need to take a particularly deep breath.

Simply notice the gentle sensation of breathing out.

The movement of the air leaving your body.

Perhaps your shoulders settle a little.

With every out breath you allow yourself to let go of tension, of stress.

Perhaps your chest or stomach softens.

There is nothing you need to force.

Just allow whatever small release feels comfortable.

Sometimes when something catches us off guard, we often begin by trying to work everything

out at once.

What does this mean?

What happens next?

What should I do?

But for the next few moments, you can let those questions wait.

Notice where your hands are resting.

Allow your fingers to soften.

Let your jaw become a little less tight.

You are allowed a moment between something happening and deciding what to do.

A moment to notice.

A moment to gather yourself.

You don't need to have an immediate answer simply because something arrived unexpectedly.

Bring your attention back now to the support beneath you.

Feel where your body meets the chair or the bed or the floor.

Then, return to the sensation of breathing out.

A gentle release.

A small settling.

You can take your time.

You can give yourself permission to meet something after it happens, to understand it

gradually.

To ask a question, to decide what is needed when you have a clearer picture.

For now, there is only this moment to come back to.

Feel your hands again.

Notice the next comfortable out breath.

And let your attention return to something you can feel here and now.

Relax.

And wind.

And treat yourself with kindness.

And within this moment.

Within this gift of time to yourself.

I offer you five affirmations.

You can repeat them silently or simply listen.

But within the beauty of your mind's eye, visualize them and let them find their place

within your consciousness.

I can give myself time to adjust to something unexpected.

I can feel nervous and still choose my next step.

I do not need to work out every possibility right now.

I can meet uncertainty with patience and kindness towards myself.

I am allowed to pause, ask questions and accept support.

And let those words settle in whatever way feels useful.

Then notice your breathing again.

The natural arrival of the in breath.

The gentle release of the out breath.

Allow the muscles around your eyes to soften.

And then once more in the beauty of your imagination, imagine these words and repeat.

I can give myself time to adjust to something unexpected.

I can feel nervous and still choose my next step.

I do not need to work out every possibility right now.

I can meet uncertainty with patience and kindness towards myself.

I am allowed to pause, ask questions and accept support.

And now just float timeless and whiteness within the beauty of your own imagination, growing

in strength, in resilience and clarity with every passing day.

Because simply put, you are worthy.

And to keep this sense of balance with you over the coming days and weeks.

Here are your three daily caring tips.

One, give yourself a gentle pause when something unexpected happens.

Feel your feet against the floor or allow a comfortable breath to leave your body.

Do, separate what you know from what you are imagining.

Ask yourself, what has actually happened and what am I worried might happen.

And then seek the information you need before trying to solve every possibility.

Three, choose one caring next step.

You might ask someone to explain something, write down what needs doing or take a short

break before applying.

Choose something small enough to manage.

Now feel the room around you.

Bringing your awareness back.

Wiggle your fingers and then your toes.

Breathe in, hold and as you breathe out, roll the shoulders and stretch out the arms.

And then open your eyes.

Thank you.

Thank you for putting your faith and trust in all that I do.

If you would like more moments of calm throughout your day, explore anchored.

I wrote it for moments like this.

It's just my app.

No big corporation.

Most of it is completely free.

But if you want to support the show or turn off the ads.

It's only 5.99 a month or 49.99 for the entire year.

Thank you.

You can find out more at calminganxiety.org.

That's calminganxiety.org.

I'm Martin.

This is calminganxiety and in every single way, friend.

As always, it's so simple.

kind.