Today, 10 October, is World Mental Health Day. If you've spent the day holding yourself together, being fine, answering properly and getting on with it, this 10-minute guided meditation is the quiet ten minutes you've been needing. Nothing to prove, nothing to achieve. The time is yours.
Martin guides you through simple, gentle breathing for anxiety and stress: no counting and no breath holding, just noticing the breath you're already taking and letting the out-breath soften.
Because your mental health deserves care every day, not just on World Mental Health Day. That includes the days you can't explain what's wrong, and the days you seem to be managing perfectly well while everything takes more effort than anyone can see. At the end, Martin shares openly why he made Calming Anxiety.
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.
There is a particular kind of tired but has nothing to do with sleep. It's the tide of holding yourself together all day, being fine, answering properly, getting on with it, and somewhere in the middle of that, a very small and reasonable thought. I just needed ten minutes. Ten minutes when nothing is being asked of me.
Well, here they are, you've found them. This is Calming Anxiety. I'm your host Martin, clinical hypnotherapist and former paramedic, and today is World Mental Health Day. Today, I would like to offer you ten minutes of quiet, a simple breathing meditation and five gentle reminders.
Nothing you need to prove, nothing you need to achieve, the time is yours. So let's get comfy, sitting or lying down or safely parked in a car with the engine off. Find a position that feels right for you. Let your eyes close to fact feels okay.
And together, today there's no counting, no holding your breath. You can leave your breathing exactly as it is throughout this, if you wish. If you'd like to, rest one hand gently on your belly just below your ribs. No pressing, no need to make anything move.
Notice the breath you're already taking. Perhaps you feel a little movement beneath your hand. Perhaps you notice it more in your chest. Quick or slow, quiet or uneven.
You're simply noticing what is there. And when you're ready, allow a gentle breath in through your nose, then let your breath leave softly. If it feels easy, allow the out breath to last a little longer, without pushing, without emptying every last bit of air. Let the next breath come when it wants to.
And again, in your own time, an easy breath in and then a gentle, unhurried breath out.
There is no particular feeling you need to create. You do not have to become completely calm. You can be here exactly as you are. Let us leave a little space now.
You can follow another comfortable breath or simply feel the surface beneath you. I'll be quiet for a moment and if your attention wanders, that's perfectly normal.
You've not missed anything. You can return to the feeling of your hand resting, the support beneath you or the sounds around you. For these next few minutes, there is no need to plan the next reply.
No need to explain how you are feeling. You can let this small space in your day just belong to you. Relax now, my friend. Imagine my hand just resting on your shoulder.
A gentle squeeze, simply to say, we've got this. Together, we can take back control. Be on your breathing with your hand and learn to love all that you are. Give those mistakes of your path.
Relax. Unwind. In this moment, this gift from you to yourself, here are these five wonderful phrases.
I'll say each one slowly. You can repeat them quietly if you're with or simply listen. If one doesn't fit today, let it pass. I am here.
And being here is enough for now.
I do not have to be fine to deserve looking after.
I can take this moment at my own pace.
I am allowed to look after my mental health. I do not have to learn that care.
I can give myself a little space for all my next step.
And relax even deeper now with every out breath, with every beat of your beautiful heart.
Relax, unwind. And then once more, visualize these words. Repeat if you wish and let them find their place in your soul. I am here and being here is enough for now.
I do not have to be fine to deserve looking after.
I can take this moment at my own pace.
I am allowed to look after my mental health. I do not have to learn that care. I can give myself a little space before my next step.
Perhaps one of those felt easier to hear than the others. You can keep that one with you. There is no need to make yourself believe all five. World Mental Health Day is a reminder that your mental health deserves care every day, including the days when you cannot explain what is wrong.
Including the days when you seem to be managing perfectly well, but everything takes more effort than anyone can see. You do not have to find all the words today. To help you and to take this with you, not just now, but for always, here are your three daily caring tips. One, sometimes today, pause and notice one comfortable breath, there is no need to change it.
One, if someone asks you how you are, you can choose how much to share. A small, honest answer is enough if that is what feels right. Three, if it feels comforting, rest a hand on your chest for one easy breath, a small moment of kindness towards yourself. Now gently, bring your awareness back into the space around you, time to wiggle those fingers and toes.
Now breathe in deep, hold at the top and then as you breathe out, stretch out the arms, roll as shoulders and when you are ready, open your eyes. If these quiet minutes help you and you are finding the rest of your days difficult, do share it with a doctor or someone you trust. You deserve support beyond this session. Ten minutes should not have to carry the whole week, but for now, feel a place where you are resting.
Thank you. Now, before we part ways, if anxiety or panic sometimes catches you when you least expected, please do download the app and could, while you are feeling okay, it is my app, not selling you anything. There is a premium part, but that is not what it is about. The instant calm button on the main page is completely free.
It works offline, there is no signing up, it is me holding your hand through a crisis. It is world mental health day every day with Anchored. Search for Anchored, Panic and anxiety on iPhone and Android and if today was a hard one, thank you for spending these minutes with me. Take care of yourself my friend.
Just to let you know and be open. I've been there many times. I spent part of my youth in a care unit and I've had a few breakdowns. It's why I do this.
Through finding mindfulness, meditation and learning to be kind to who I am, I then produced calming anxiety. My hope, my only drive is that someone in crisis finds this, takes back control and then becomes a beacon of hope for others around them. So smile often, positive when you can and then in everything we do. Be kind.