Tomorrow, the news and social media might tell you it is "Blue Monday"—statistically the saddest day of the year. But here is the secret: that is just a story. You do not have to read from that script.In this protective and uplifting guided meditation, Martin helps you create your own weather. Instead of bracing against the January cold, we will ignite a warm, internal light that acts as a shield against negativity.In this session, we will:The Physical Thaw: A breathing technique to drop your shoulders, unclench your jaw, and release the "winter freeze" from your body.
The Internal Gold: Visualize a spark in your solar plexus that grows into a radiant shield, turning grey mist into warmth.
The "Bubble" Technique: Learn how to insulate yourself so that negative news and stress simply evaporate before they touch you.
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.
Hi there, and welcome to the calming anxiety podcast. This is your daily sanctuary. I'm Martin, today Sunday January the 18th, and if you've looked at the news or social media, you might know that tomorrow carries a heavy label. They call it Blue Monday. Statistically, it's supposed to be the saddest day of the year. A mix of grey weather, the post holiday l, and perhaps the realization that all habits are hard to break. But here is the secret.
That is just a story. It is a narrative that the world is trying to write for you. And in today's session, we are going to gently but firmly refuse to read from that script. We are going to paint tomorrow gold. So let's prepare to create your own weather. Please find your quiet place now. Somewhere comfy where you won't be disturbed, you can sit or lie down, whichever you prefer. Somewhere you can withdraw from the noise of the world for just a few moments. As you settle in, I want you to notice if the winter cold is crept into your body. Often, at this time of the year, we unconsciously hunch our shoulders up to our ears. We tighten our jaw. We brace ourselves against the chill. I'd like you to undo that right now. Take it deep press in through your nose. Go on filling your lungs up with the air that is warm and comforting. And as you exhale, crop your shoulders. Let them fall away from your ears. Unclench your teeth. Let your hands rest loosely in your lap.
Let's take another deep breath. Imagine you are breathing in a warm, amber light. And as you breathe out, imagine you are letting go, breathing out a grey mist. That mist is the stress, the expectation of sadness, the gloom of January. Go on, push it all out, breathe in the warmth, breathe out the cold. You are safe here. You are warm here. And you, my friend, are in control. Now then, keeping your breath steady and rhythmic. I want you to turn your attention inward. I wonder, can you visualize a tiny spark in the center of your body right around your solar plexus just below the ribs? It is a small golden light.
Maybe it looks like the flame of a candle steady and resilient. This is your internal reserve. It is your joy, your resilience, your peace. It does not depend on the sun being out in the sky. It is self-sustaining. With every out breath, imagine how it flickers, maybe intensifying, the flame, just subtly rising and falling in unison with the rhythm of your breathing. Feel its golden warmth. Watch this light now as it begins to grow. With every inhale, you feed the flame. It expands from a candle flame to the size of a tennis ball, glowing bright, warm and gold. Now it expands to the size of a football, filling your entire chest with a soothing radiant heat. Feel it thawing away the ice in your heart.
Feel it relaxing the muscles in your back. It continues to expand, flowing down your arms to the very tips of each and every finger. Then down through your belly and down into your legs all the way to each and every toe. You are glowing from the inside out. You are filled with liquid gold. Imagine stepping out of your body and just admiring the warmth, the audience. You are alive. Your whole body radiating, a kindness, a warmth, an understanding for all that you are. Now let's take this visualization one step further. Imagine this golden light pushes through the pores of your skin. It extends about one inch outside of your body surrounding you completely. You are encased in a bubble of warm golden light.
This my friend is your shield. This is your antidote to Blue Monday. I want you to imagine that grey, heavy energy of the outside world trying to touch you. Maybe it looks like snowflakes or grey smoke. Watch what happens when it hits your golden shield. It sizzles. It evaporates instantly. It cannot touch you. You are insulated and you are protected. Breast in this feeling of protection for a moment. The world can be cold but you are warm. The news can be said but you are peaceful. Relax and unwind. I want you to silently repeat these affirmations to yourself, planting them deep inside your mind. I create my own weather. The calendar does not dictate my mood. I am protected by my own light. I create my own weather. And before we go, I want you to project yourself forward to tomorrow morning. Imagine waking up on this so called Blue Monday. Imagine your feet hitting the floor. But instead of the dread, you feel that hum of golden light still surrounding you. A vibration that keeps you safe. You walk through your morning routine, protected, warm and calm. You are bringing the sunlight with you. You are becoming a beacon of positivity and hope to all those around you. Slowly bring your awareness back to the present moment now. Wiggle in your fingers and toes. Take a deep breath in and then relax again. Feel the surface beneath you. Now take an energizing deep breath, locking in that feeling of warmth. And as you exhale, stretch out the muscles in your arms. When you are ready, my friend, open your eyes. Thank you for listening to Carming Anxiety. Remember, don't let the calendar tell you how to feel. If you're new, please do subscribe. Hit that notification, make mindfulness part of your daily routine. And as always, absolutely, please do share this on your social media. It's just me and my van recording these daily. My only hope is that somewhere, sometime someone finds peace. Take care and be kind.