Calming Anxiety
Am I Enough — Positive Affirmations for Self-Worth, Confidence & Calm
You have already done the hardest thing today. You woke up, and you came back. No fanfare, nobody clapping — you just did it. And I wonder whether anyone has told you lately that this counts, because there is a particular kind of tiredness that comes from believing you have to earn your place over and over, every single day.
Today we are going to put that down. This session is about calm and control, about positive breathing, about confidence and self-worth, and about the smallest, simplest thing in the world — a smile on the out breath. Inside Anchored there is now a whole tab given over to confidence and self-worth. Not a handful of sessions buried somewhere: a tab, its own place. Free to download, offline whenever you need it, and on Android next month.
Today's breath is in through the nose for three, hold for two, out for five — and on every out breath, consciously feel like smiling, however dark your day may be right now. It is a small smile, not a grin, nothing anyone would notice across the room. Just the corners of the mouth lifting a little. This is called the half-smile, and it isn't decoration: the muscles of a smile send signals back to the brain, and the brain reads the face as evidence. A smile you didn't feel first, a smile you simply chose, still lands. Your body doesn't check whether you meant it. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett.
The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
Something quiet to begin with. You have already done the hardest thing today. You woke up and you came back. No fanfare, nobody clapping. You just did it. And I wonder whether anyone is told you lately that this counts? Because there is a particular kind of tithetist that comes from believing you have to earn your place over and over every single day. Today we are going to put that down. Today is about calm and control, about positive breathing, about confidence and self-worth, and about the smallest, simplest thing in the world. A smile on the out-breath Hi there, this is calming anxiety. I'm your host Martin, 10 minutes with me every single day. And this one is worth saying before we start. Inside anchored, there is now a whole tab given over to confidence and self-worth. Not a handful of sessions buried somewhere, a tab, its own place, its free to download, in the app store, it will be on Android next month as well. And it's yours, offline whenever you need it. Right, let's breathe now.
So lie or sit down, however you want to be whatever works, uncross anything that's crossed, and let your eyes close if that feels good. We breathe in as always through the nose. Today in for three, hold for two, then out for five, but on the out-graph, I want you to consciously feel like smiling. However dark your day may be right now. Just try it with me. Ready, my friend. Breathe in to three, hold two, smile two, three, four, five, just relax again.
Ready, another round. Breathe in to three, hold two, smile two, three, four, five, and unwind. I never used to be a smiley person, but since I embraced consciously practicing to smile, I've changed in so many positive ways and I believe you could too. Let's do that again. Ready? Breathe in to three, hold two, relax, smile three, four, five, and again in to three, hold two, smile two, three, four, five, and just unwind. Just feel the seat, for the bed beneath you, supported and safe. Every out-graph, unwinding the muscle fibers, allowing them to loosen and lengthen. Now you might feel a little silly, but I'd like you to do that smile anyway. Let's do this again. Ready? Breathe in to three, hold two, relax, two, three, four, five. There's small smile, not a grin, nothing anyone would notice across the room, just the corners of the mouth lifting a little. This is called a half-smile, and it isn't decoration. The muscles of a smile send signals back to the brain. The brain reads the face as evidence. So a smile you didn't feel first, a smile you simply chose, but still lands. Your body doesn't check whether you meant it. Now just unwind, and within the beauty, the peace of your mind, in your mind's eye, I want you to visualize these words, repeat them after me if you wish, with a smile as well if you want, but feel them land. Ready? I am worthy of love and respect exactly as I am today. I am enough on the days I feel it, and on the days I don't. I release the need for approval to feel worthy. I am allowed to take up space without apology. I inhale confidence, and I exhale fear. Relax, truly, breathe out the stress, the tension of the day. Let go of the negative self-tour, and now once more, in the beauty of your imagination, visualize and repeat. I am worthy of love and respect exactly as I am today. I am enough on the days I feel it, and on the days I do not.
I release the need for approval to feel worthy. I am allowed to take up space without apology.
I inhale confidence, and I exhale fear. Now feel, truly, intimately, every out breath, and smile as you relax, and to carry this feeling with you, throughout the day, throughout the days and weeks ahead. Here are your three daily caring tips. One, set one alarm for the middle of your day, and when it goes off, take three coherent breaths with a small smile on every out breath. Two, write down one thing you did today that you would have praised in somebody else, and then praise yourself for it, with exactly those same words. Three, when you catch yourself apologizing for taking up space, don't go back and undo it, simply don't make the next one. Now come back gently into the space around you.
Come to wiggle your fingers and your toes. Hear the sound of the room around you. Breathe in, hold, smile as you exhale and stretch out the arms overhead, and when you're ready, my friend, open your eyes. Keep the smile if you can. Take it out of here with you.
If you would like more of this, the confidence and self-worth, that tab is waiting for you inside anchored, and also the three daily tips, they live on the home screen so that you can save them to keep with you when you need that little mindful boost. If today lifted you even slightly, please share this with someone who's been working so very hard at it being enough. I'll be with you here again tomorrow. If you want more, why not check out the back catalog? There are thousands to choose from and find your ideal moment, your coffee break for the song. Take care my friend, truly, smile often, positivity whenever you can, and then, till some be kind.