Join host Martin Hewlett for a gentle, transformative session dedicated to shifting your perspective from lack to abundance. In this episode of Calming Anxiety, we explore the concept that our mindset is like a pair of glasses—sometimes we just need to wipe away the smudge of stress to see the world clearly again.
Whether you are struggling with low mood or simply looking to build a resilient morning gratitude routine, this guided meditation will help you "clean the lens." Together, we will use mindful breathing to clear the mental fog and powerful positive affirmations to rewire the subconscious mind for peace.
In this episode, we cover:Breathwork for Clarity: Using the breath to blow away the "grey dust" of the day and draw in mental clarity.
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. Today, the lens of gratitude, choosing to see the beauty of the world around you. I'm Martin and it really is a privilege to have you here. We often talk about mindset as if it was a complex machine we have to rebuild, but sometimes it really is as simple as cleaning a pair of glasses.
The world hasn't changed. We just choose to wipe away the smudge of stress so that we can see it clearly again. Today's session is dedicated to that choice. We are going to gently shift our focus from what is lacking to the abundance of beauty, that is always right in front of us.
So find your quiet place now, somewhere that you can pause, somewhere you can simply be, you can sit or lie down whichever you prefer. Let's clean the lens. Let's settle the body first. We know the routine, but treat it as if it's the first time you've ever truly relaxed.
Drop your shoulders away from your ears and clench your jaw, let your hands rest loosely in your lap. Close your eyes and turn your attention inward. I want you to focus purely on the sensation of air entering and leaving your body.
In the hailed deeply through your nose and exhale slowly through your mouth. For the next few minutes we aren't trying to force anything, we are just observing. Imagine that your breath is a gentle wind clearing the fog. With every in breath you are drawing in clarity.
With every out breath you are blowing away the grey dust of the day.
Maybe notice the temperature of the air in the room, cool and crisp as it enters, warm and heavy as it leaves. This rhythm is your anchor. The world outside may be rushing, but here, right now, in this rhythm everything is slow, everything is beautiful in its simplicity.
If your mind wanders to a to-do list or a worry, do not judge it, this is normal. Just gently acknowledge it and then steer your attention back down to your breath. In followed by out, rising and falling. You are creating a blank canvas in your mind, a clean, quiet space where you can plant a new, brighter perspective.
Stay with this flow, just you and the breath. Soft, rhythmic, peaceful. Breathing in and breathing out. Now, in this quiet space, let's introduce our intention.
I want you to repeat these words silently in your mind or whisper them if you can.
Imagine them sinking into the subconscious part that guides your day. Visualize them in your thoughts as you hear them, taking note of the shape of color. And once spoken, the echo of them dripped down into wine itself into the very fabric of your song. I choose to see the beauty of the world around me.
I choose to see the beauty of the world around me.
Now let's deepen this, let's look closer and repeat these.
I notice the small miracles in every day moments.
I notice the small miracles in every day moments.
I notice the small miracles in every day moments.
It may be the way the light hints the window, the steam rising off a cup of coffee, the smile of a stranger. These are not small things, they are everything. So visualize and repeat. I notice the small miracles in every day moments.
I notice the small miracles in every day moments.
Now let's shift the feeling in with now. Visualize these, I allow the beauty of this day to bring me peace.
I allow the beauty of this day to bring me peace.
I allow the beauty of this day to bring me peace.
You don't have to chase peace, you just have to let the beauty in. Let in the colors, let in the sounds, let in the life around you so it soothes your nervous system. I allow the beauty of this day to bring me peace.
And finally I am grateful for the life that surrounds me.
I am grateful for the life that surrounds me.
Now let's choose to hold all of them together. I choose to see the beauty of the world around me.
I choose to see the beauty of the world around me.
Look at that feeling in now, hold on to all of that beauty. Now gently bring your awareness back to the room, wiggle your fingers and toes and before you rush off. I want to leave you with three tiny practical tips to keep this lens of beauty clear today. Look up literally, when you walk outside today, don't look at your feet or your phone, look at the sky, the tops of the buildings or the trees, changing your eye line, changes your mood.
Find one texture. Touch something real or wouldn't table a soft blanket, the bark of tree, connect physically with the world. And third, the five second pause. Before you eat your next meal or drink your coffee, pause just for five seconds to appreciate how good it looks.
Thank you for being part of this with me today. Looking for the like my friend. If you're new, don't want to subscribe and make mindfulness part of your daily routine. If you're a regular listener and you like to support for a very small amount gone hear me out, it's only five dollars a month.
To join the supporters group, there's a link in the show description and you get all of this advert free. And if you've got a product that aligns with what I do, reach out. Let's talk about sponsorship. Then we can get rid of the adverts.
Woohoo! Have a lovely day. Smile often. Positive thoughts might be beautiful friend.
And then in everything we all do, be kind.