Do you find yourself lying awake, unable to stop worrying about your health? When the house is quiet and the world slows down, health anxiety and "symptom checking" can become overwhelming.
In this session, Martin Hewlett—a clinical hypnotherapist and former paramedic—guides you through a "Night Calm" practice specifically designed to interrupt the health worry loop. Drawing on years of frontline emergency experience, Martin explains the difference between what your mind tells you at 2:00 AM and what your body is actually doing. Using the power of your parasympathetic nervous system, you will learn to move from a state of hyper-vigilance into deep, safe rest.
3 Daily Caring TipsClose the Tabs: If you have been searching symptoms tonight, close those browser tabs. Your mind cannot find peace within a search engine.
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.
Hello, and welcome to calming anxiety. I'm Martin Hewlett, I'm your guide today. I'm a clinical hypnotherapist and former paramedic. If you're listening to this at the end of the day, when the house is quiet and you find you simply can't stop worrying about your health, I want you to know you are not alone. That night calm you're looking for starts with understanding that your mind is doing just what minds do under pressure, scanning for threats. I've spent a long time in the back of ambulances with people whose bodies were sending those loud signals. I've learned that the body and the minds speak very different languages. What your mind tells you at 2am and what your body is actually doing are often very far apart. So make yourself comfortable now. You can sit or lie down and to close out the world around you. Shut your eyes. If you're unbed, let your weight sink into the mattress and imagine the breath, arriving and leaving. Each time you breathe out your nervous system receives a clear message. It is safe to soften. Let's breathe in together. In 2, 3, out, 2, 3, 4, 5, in 2, 3, out, 2, 3, 4, 5. This isn't just a nice thought. It's physiology.
The long out breath activates your parasympathetic system. Your body already knows how to do this, just reminding it. Again with me, in 2-3, out 2-3,4-5, in 2-3, out 2-3-4-5, with every out-re, just scan your body, so of stress or tension, then breathe into those areas, pushing away the angst of the day, then with every out breath, allow yourself to truly settle ever deeper, as you now allow yourself to stop worrying about your health for the night.
Relax my friend, deeply and safely. Exhalation after exhalation, you sink deeper into the bed, the muscles unwind, the fibers loosening, lengthening, the muscles in your chest, your shoulders, warm and heavy, deeper and deeper, you allow yourself.
Now imagine that you are sitting somewhere quiet, the light is soft, the air is still.
When you can't stop worrying about your health, especially before bed, the mind naturally creates a loop. A sensation appears, the mind asks what does that mean, the loop continues.
The loop is not evidence, it is simply a pattern, so as you lie there within the beauty of your imagination, repeat these affirmations internally, seeing them in your thoughts, take note of the color in your mind's eye, the shape and font of each word, each letter. Visualize and repeat. I am not my symptoms. I am not my search history. I am here breathing, present and safe.
If a worry surfaces, simply notice it and then say quietly, there is a thought, then return your breath, you are safe, you are okay to let go for the night.
And now once more, in the beauty of your mind's eye, imagine these words repeating them softly, and in a wonder as they drift to become part of your subconscious.
I am not my symptoms. I am not my search history. I am here breathing, present and safe.
I am not my symptoms. I am not my search history. I am here breathing, present and safe.
And further and deeper into a wonderful state of non-sleep, deep rest.
This gift of 10 minutes of guided meditation to help you heal, to empower you, to let you love all that you are, because simply put, you are worthy.
And as you relax, as you take back more and more control, day by day, week after week, month, followed by month, here are your three daily caring tips. One, close the tabs. If you have been searching symptoms tonight, close those browser tabs, your mind cannot find peace within a search engine. Two, check your jaw.
Right now let it drop, release the physical tension that you have been holding. And three, acknowledge the effort. Worrying is exhausting. Give yourself credit for taking these 10 minutes to do something different.
You can come back here anytime the worry gets too loud. I will always be here. Take care of yourself. Be loving to who you are and to those around you.
Smile often. Sleep deeply and safely. I'm Martin. This is calming anxiety and to your beautiful self my friend, be kind.