I Need to Calm Down — 10 Minute Meditation

Stop, right now, whatever is racing through your mind, whatever is making your heart pound, just stop. You are safe, you are here. And in the next 10 minutes, we are going to physically reset your nervous system. Our focus for this recovery is a total shift in state.

Welcome to calming anxiety. I'm Martin, your guide. I'm a clinical hypnotherapist and a former paramedic. I've spent years helping people navigate the most chaotic moments, and I'm here to help you find your centre, with practical science back stillness.

So find your quiet place right now, where you won't be disturbed for the duration, somewhere comfy to sit or lie down. We're going straight into an emergency grounding technique. We need to signal to your brain's amygdala that the emergency is over. You'll inhale deeply through your nose for a count of four.

Then hold for two full seconds, and then exhale through per slips as if you're blowing through a straw for a slow count of six. Ready with me. Here we go. In breath, two, three, four.

Hold, two. Now exhale, three, four, five, six. Well done. As you repeat this with me, scan around your body where you're bracing.

Go on, drop your shoulders away from your ears, and clench your jaw. You're moving into the non-sleep deep rest moment. Feel the heat of stress leave your body with every long breath. You're in control now.

Please me, ready? In two, three, four. Hold, two, out, two, three, four, five, six. As always, when you breathe in, imagine smiling as you do it.

Feel the emotion that brings on the pause between the in and the out breath. Appreciate this moment of stillness, and then through per slips as you exhale through your mouth. Just imagine every muscle fiber loosening and unwinding. You softly melt into the chair or bed on which you rest.

Relax, you are in control. Let's do this two more times in succession. Ready to breathe in through your nose? Ready?

In two, three, four. Hold, two, out, two, three, four, five, six.

In two, three, four, hold, two, out, two, three, four, five, six.

You've got this. It just takes a little practice, a little guidance, a hand on your shoulder with a gentle squeeze. I'm here with you now. Now just the young, the rhythm of your breathing.

Take note of the sensations as you inhale, and then as you breathe out, truly deeply, allow yourself to let go. Deeper and deeper with every out breath, with every word I say, with every beat of your heart, because you are worthy.

And within this moment of balance of self acceptance, imagine you are standing on a quiet shoreline, the waves of what ifs, a crash in, but you are the solid ground beneath the sand.

As you settle into this somatic release, repeat these five beautiful affirmations silently, allowing each one to lower your cognitive low, imagining each one, to drift and into wine itself into the very fabric of your subconscious. So with every out breath, visualize and repeat. I am activating my body's natural off switch and choosing peace over panic.

I am releasing the chemical weight of the day and returning to a state of balance.

I am disconnecting from the external noise to reconnect with my internal calm.

I am observing my thoughts without becoming them. I am the steady anchor in the storm.

My nervous system is safe, my mind is quiet and I am exactly where I need to be. Further and further down, you imagine yourself drifting, relax now, unwind and simply float within the moment. And then once more, within your beautiful mind, imagine and repeat. I am activating my body's natural off switch and choosing peace over panic.

I am releasing the chemical weight of the day and returning to a state of balance.

I am disconnecting from the external noise to reconnect with my internal calm.

I am observing my thoughts without becoming them. I am the steady anchor in the storm.

My nervous system is safe, my mind is quiet and I am exactly where I need to be. Fisualize the words as a cooling blue light washing over your mind, extinguishing the fire of overwhelm. You are no longer reacting. You are simply being.

And within this moment of calm, peace and harmony, hear your three daily caring tips for immediate calm. One, if you feel a spiral starting, splash ice cold water on your face to trigger them a million dive reflex and drop your heart rate instantly. And then two, the 54321 grounding technique. Name five things you can see, four that you can touch, three that you can hear, two that you can smell and one that you can taste to bring your brain back into the now.

And three, the compassionate pause. Not responding to any stressor, take three paramedic size, long, audible excels to me set your logic center. Now wiggle your fingers and toes, bring your awareness back into the room, then take a deep in breath and as you exhale stretch out the muscles in your arms and legs and now open your eyes. If done the hard work of slowing down, well done, thank you.

If this session helped you find your center, please share it with one person who needs an emergency reset today. Your reviews on apple and spotify help this sanctuary reach even more that need it, so do feel free to leave a comment. Have a lovely day my friend. My love, think positively until your beautiful soul be kind.