Feel Safe in Your Body A 10-Minute Body Scan to Calm Your Nervous System

Welcome to your 10 minute body scan to feel safe in your body. Pause for just a second. If you've been feeling on edge or disconnected, today is your invitation to come home. We are going to feel safe in your body again.

This isn't just a meditation. It's a 10 minute body scan to calm your nervous system and honour exactly who you are in this moment.

No fixing, no changing, just presence. Hi there, I'm Martin, I'm your clinical hypnotist, a former paramedic and host here at Carminganxiety.

You can find all of our shows at Carminganxiety.fm. But for now, find your quiet place. Somewhere comfy, you can sit, you can lie down, whichever you prefer. And if it's safe to do so, close your eyes.

Before we dive into the full body scan, let's quickly use the physiological side to begin the process.

It's the fastest hack to lower quarters on. You take a long deep breath in through the nose, and then at the very top, take one more tiny sharp inhale to fully inflate the lungs.

And then a long slow, audible sigh through the mouth. Let's do that now, ready? Breathe in. Do it again. Go on. In, in, sharp in breath, and then a deep, audible sigh out.

Beautiful. This is your body starting to down-regulate. Now, expand your awareness and feel your feet and toes with your thoughts.

Wiggle them one by one, just taking time to appreciate the sensations. And as you do, as if lying on soft grass for a beach on a warm summer's day, imagine the warmth flowing over your feet each toe. And then as you breathe out, that feeling of warmth, that deep calm spreads upwards through your ankles and into your calf muscles and shins.

With every out breath, imagine the tension of the day just melting away. Evaporating, leaving the muscles, loose and lengthened, feeling only the surface of the ground beneath you or the closing surrounds you.

This feeling of comfort, of relaxation, increases with every out breath. Maybe imagine it as an aura. I wonder what color you choose. But it spreads upwards through your knees and comes to rest in your thighs, your quad muscles, your hamstrings.

Feel the chair or bed beneath you. And with every out breath, relax deeply and safely. As if your consciousness was gently cradled, floating further and further down.

The aura of calm, expanding, cascading upwards now through your hips and into your belly and lower back.

A deeper sense of mind and body connection. Every exhalation, every word I say, you allow yourself to unwind, drifting ever deeper into a natural, translike state.

Further and further down, out breath after out breath. You allow the muscles to unwind.

The aura, the wave of calm, flows up your spine, into your shoulders, feel them drop away from your ears, flowing down your arms through your elbows and into your forearms, your wrists and everything.

Deeper and deeper, you truly allow yourself to drift.

The wave now flowing upwards through your neck, up through your jaw. Over your lips, your cheeks, your nose, in and around all the small muscles of the eye.

Relax now deeply and safely. And within this moment, this gift of serenity. Visualize these wonderful words, maybe in the same color as the aura of calm that now surrounds you.

I am creating a sanctuary within myself.

My nervous system is returning to its natural state of balance.

I am safe, I am grounded and I am enough.

And still deeper and deeper into a wonderful, balanced state, where clarity and acceptance run through the monologue of your thoughts, giving you a new way of thinking, of feeling and reacting. Outbreth after outbreth, release and relax. And then once more, in the beauty of your mind's eye, visualize and repeat.

I am creating a sanctuary within myself.

My nervous system is returning to its natural state of balance.

I am safe, I am grounded and I am enough.

And now within this singular moment of time, this gift of reconnection, just be floating within your thoughts timeless and weightless, because simply put, you are worthy.

And within this moment of peace and harmony, here are your three daily caring tips to carry with you. One, check your body battery throughout the day, ask yourself, am I pracing? If you are, take one coherent breath to reset. Two, sensory soothing.

When the world feels grey, find one texture, a soft blanket or your dog's fur, and focus on it for 30 seconds.

And three, honor the pace. If you feel slow today, let yourself be slow. Efficiency isn't the goal. Regulation is. Now time to bring your awareness back to the room around you.

Weakal those fingers and toes, feel your body. Now take that deep in breath and as you exhale, stretch out the muscles in your arms and legs. And then open your eyes. Thank you.

Forgifting yourself this time to calm your nervous system. If you found peace in this 10 minute body scan, please do subscribe. Please leave a review, five stars if you can, or simply share it to a friend that you think is in need as well.

This way, my little Acorn of the Show, or me, no backing, can help more people all around the world.

Have a lovely day, my friend, truly. Smile often. Be positive, look in the mirror, tell yourself you love him, and then in everything.

Be kind.