10-Minute Vagus Nerve Reset Quiet the Racing Mind & Reclaim Your Calm

Speaker 1: The thoughts. They're moving fast to day, aren't they like a river after a storm. But remember you are not the walter. You are the one standing on the bank watching it past. In the next ten minutes, we aren't going to stop the river. We're just going to step out of it. So take a deep breath and let's begin. Hi there, and welcome back to calming anxiety. I'm Martin Hewlett, clinical hypnotherapist. This is your dedicated space to silence the noise, to regulate your nervous system, and remember exactly who you are when the world isn't shouting at you. So find your quiet place now, somewhere comfy. You can sit or lie down, whichever you prefer, but legs and arms apart to open in calmness. Gently close your eyes if it's safe to do so, and we'll start with the four seven eight breath. You'll inhale for four, hold for seven, and then a long audible sigh out for eight. So with me ready in two three four, hold two three, four five six seven out breath two three four five six seven eight, and just relax again. We'll repeat that again in a moment. Okay, get ready with me again in breath two three three four, Hold two three four five six seven outbreath two three four, five, six seven eight wonderful. Now, just feel your breathing with your mind, and let's bring your awareness to your feet. Feel the weight beneath you. Imagine a soft, warm light dissolving the tension in your ankles. Then it moves slowly, effortlessly up into your calves, relaxing and releasing tension through your knees. Now imagine your shoulders dropping just an inch lower. Notice if your jaw is clenched, release it. Let that softness flow down your arms and out through your fingertips. Your body has a heavy, weighted feeling. It's safe and supported.

That wave, that warmth of relaxation now flows up from your knees into your thighs, softening the muscles. With every outbreath it radiates. It flows upwards through your hips, into your belly and lower back. Again. With every exhalation, you soften, you unwind. You find peace within the moment. Imagine the sensations in your chest. Now as you focus on the rhythmic rise and fall of every breath, allow yourself to unwind, to go soft, drift down deeply, and safely within the sanctuary of your consciousness. Relax and within this moment of calm, of mindful serenity. I wonder if you could imagine yourself your standing in a vast open field at dawn. The air is cool and crisp. With every breath you inhale clarity. With every outbreath, you release the gray fog of the wattifs imagine the rising sun, its golden light warming you, healing the heart and negativity of your past in this beautiful moment. Imagine these words. Visualize them in your thoughts, repeating them either silently or out loud. I am the calm center of my own world. I trust my ability to handle whatever this day brings is a choice I am making right now. Imagine watching yourself walking through your day with a literal shield of golden light around you. Distractions and stresses will hit the shield and simply fall away. You are untouched, You are steady, and you are worthy.

And then, once more, in the middle of an open field, the rising sunlight, the warmth, the beauty. Visualize and repeat, I am the calm center of my own world. I trust my ability to handle whatever this day brings. My peace is a choice I am making right now. I am the calm center of my own world. I trust my ability to handle whatever this day brings. My peace is a choice I am making right now and now.

Simply appreciate this small gift of time from yourself to your soul and within this moment of peace and harmony. Here are your three tools for to day. One the physiological sigh. If you feel a spike of stress, take a double in breath through your nose and then a long outbreath. It is the fastest way to flip your brains off switch for anxiety. Two the digital sunset. Give yourself twenty minutes this evening without a screen. Let your brain catch up with your body. And three the notice three rule. When you feel overwhelmed, stop and name three many things you can see that are beautiful or neutral. It will pull you out of your head and back into the room. Now bring your attention back to the world around you. Wiggle your fingers and toes, take a deep in breath, and then on the outbreath, stretch out those muscles in your arms and legs, and then open your eyes. You've done the work. Carry this stillness with you. If this session helped. Please do hiit, follow and share it with someone who needs a moment of peace. For more deep dive sessions, why not subscribe and explore the over two thousand back catalog and find your perfect moment of calm. I'm Martin. Enjoy your beautiful day, Smile often, and your soul be kind.