Calming Anxiety: 10 Minute Mindful Reset for Stress Relief and Inner Clarity

Welcome to calming anxiety. I'm your host Martin and today we're spending 10 minutes together to move from the noise of the external world into the quiet architecture of your own in a space. So find somewhere quiet, somewhere comfy, where you can sit or lie down, where you won't be disturbed, close your eyes. Instead of just relaxing, I want you to imagine you are lowering the volume dial on the world outside, the traffic, the emails, the expectations, and them fading into a distant soft hum. Now take a deep breath in, don't just feel the air, feel the rhythm of the rise and fool of every breath. Your breath is the only clock that matters right now. Inhale for a count of four, feeling the expansion of your ribs like a sail, catching the wind, then exhale for six, letting the air carry away any residual heat from the day. On every exhalation, feel the muscles and mind, your shoulders dropping away from your ears, all the small muscles in and around your eyes and eyelids, listening, lengthening, your forehead eases the stress melting away. Within this moment of calm, imagine a small steady candle of hope in your center, this isn't flickering flame, it's a solid golden core. With every breath, this light expands, it's not just light, it's intelligence, it knows exactly where you are holding your tension. Let the light move to your shoulders, feel the knees, like melting wax, let it move down your spine, unnotting the nervous system as it goes. You are not fixing yourself, you are simply returning to your factory settings of peace, let your thoughts flow around your body, starting at your feet, relax each toe, the arch of your feet as if a warm wave of relaxation was flowing upwards, it flows into your calf muscles and here as you inhale, ever so gently, just tense the muscles and then on the outrest, relax and unwind, and flow forwards up through your knees and into your thighs, once more as you inhale, ever so gently, tense the muscles here and then as you breathe out, relax, unwind, drift deeply and safely within the beauty of your mind, your thoughts flow onwards now through your hips and into your belly and lower back, and again you allow the outrest to soften the tension, the knots within your stomach, the stress within your lower back, you allow yourself to heal.

This wave of calm relaxation expands upwards into your shoulders and down your arms, relax, unwind and love all that you are. Now focus on your hands and fingers if they are clenched, unclench them but allow warmth, release to flow through every part, deeper and deeper, and now imagine the muscles in your neck and jaw and once more with every outrest unwind, allow the tension to simply melt away, and now imagine those anxious thoughts instead of fighting them, see them as weather patterns passing over a vast blue mountain. The clouds of what is and I must, they are simply vapor, they cannot move the mountain, they only pass around it. For the next minute simply sit within the architecture you've built in your thoughts, if a thought pulls you away gently guide yourself back to the warmth of the inner candle, you are the architect of this silence, and in this intimate moment of peace and connection with mind, body and soul. Imagine these beautiful words of positivity, visualize them in your mind's eye, repeat after me either silently in your own beautiful soul, always bring them and feel their intent in your mouth. I am ready to embrace the miracle of a new day. I am ready to embrace the miracle of a new day.

I am ready to embrace the miracle of a new day. And just relax, ever deeper, and take with you throughout the day these three tips for a calmer, more positive life.

One, remember to smile, even in the darkest of times, it shifts your emotions. Two, react with clarity and understanding to pull yourself back from the negative reactions of your past. Three, to look for those glimmers, those moments of happiness and positivity. Take this feeling of rest and self-worth with you, not just through the day, but through the rest of your life, because simply put my friend, you are worthy. Now wiggle your fingers and toes as you start to bring yourself back into the room. Take a deep breath in and on the out of your breath, stretch out those muscles in your arms and legs, and now open your eyes. And thank you for joining me today to putting your trust in calming anxiety. Please do feel free to share this wherever you can. This show for the last six years is just a little long. There's no huge marketing campaign behind it. Every share you give helps me reach out to touch more people that we can all change their lives for the better. Have a lovely day, truly, wherever you are, whatever you are doing. Make a positive change. I'll speak to you tomorrow, my friend. Take care, smile often and be kind.