Calming Anxiety
I’m Not Good Enough – 10 Minute Self-Love Meditation to Calm Anxiety
Are you tired of the hustle culture telling you that your value is tied to your productivity? If you are struggling with imposter syndrome, burnout, or that nagging inner critic saying "I’m not good enough," this session is your reset button.
Join Martin, a clinical hypnotherapist and former paramedic, for a 10-minute deep dive into radical self-acceptance. This isn't just about "fixing" anxiety; it’s a somatic journey back to the core of who you are. Using NSDR (Non-Sleep Deep Rest) inspired techniques and nervous system regulation, we’ll move from "fight or flight" into a state of profound inner balance.
What’s Inside This Episode:Vagus Nerve Stimulation: We utilize Box Breathing, a technique used by elite performers to down-regulate the nervous system and trigger immediate calm.
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.
If it's safe, close your eyes and take a deep conscious breath. Are you tired of the hustle culture telling you that your value is tied to your productivity? Well today, we'll break that cycle. This is your ten minute, non-sleep deep rest in spied session, specifically for self-love and radical self-acceptance.
We aren't just fixing anxiety, we're returning to the core of who you are. I'm Martin, I'm a clinical hypnotherapist, former paramedic, and welcome to calming anxiety and the journey home to yourself begins now. I've spent a lifetime in high pressure environments, from the back of an ambulance to my therapy rooms. I know what it's like when the world feels like it's too much.
If you're looking for support, let's dive in. So find your quiet place now where you won't be disturbed. You can sit or lie down whichever you prefer. Headphones as well, if you like.
We'll begin today with box breathing, a technique used by elite performers to down-regulate the nervous system and trigger your vagus nerve. You'll breathe in for four, hold for four, out for four, and hold at the bottom for four. You'll feel the expansion of your chest. You'll find stillness within the center and your let go of tension and then embrace the void.
Ready? Here we go. To breathe in. In.
Two. Three. Four. Hold.
Two. Three. Four. Exhale.
Two. Three. Four. Hold.
Two. Three. Four. And just relax.
We'll do this again in a moment. Breathe in through your nose and out through your mouth. Ready? In.
Two. Three. Four. Hold.
Two. Three. Four. Out.
Two. Three. Four. Hold.
Four. Hold. Two. Three.
Four. Inhale. Two. Three.
Four. Hold. Two. Three.
Four. Exhale. Two. Three.
Four. Hold. Two. Three.
Four. And then relax. Continue that rhythm if you wish. Or just marvel as you connect with the almost hypnotic rhythm at the rise and form of every breath.
But this time, with every out breath, just do a long, audible sigh through the mouth. Be aware of your shoulders dropping away from your ears. Cross the muscles in your jaw, melt into the surface beneath. Breathe in, hold, then melt and relax.
Deeper and deeper. Feel your nervous system regulation in real time. Allow yourself to one wind, to truly connect with a deeper sense of acceptance, of balance.
Because truly, you are worthy of self-love, of self-compassion.
Love all that you are. Forgive the mistakes, let the regrets of your past just melt away.
Embrace today, plan for a brighter tomorrow. But understand, setbacks happen, these are normal. But your bounce back quicker, more focused, more resilient. You have simply put, you are worthy.
And within the beauty now of your mind's eye, visualize these wonderful words. Repeat them in your thoughts if you wish, whisper them, sing them, but see them bright. So with every outreff, relax, visualize and repeat. I am worthy of the same radical compassion I offer to the world.
My value is inherent, I do not need to earn my right to exist. I am practicing intentional rest as an act of self-respect.
I release the high functioning mask and embrace my authentic self.
I am enough exactly as I am in this messy, beautiful moment.
I honor my body's boundaries and listen to its quiet wisdom.
And still deeper and deeper, further and further, into this wonderful state of balance.
As you calm the monologue of your thoughts, as you learn to accept yourself for all that you are, relax deeply and safely, and then once more, imagine and repeat.
I am worthy of the same radical compassion I offer to the world. My value is inherent, I do not need to earn my right to exist.
I am practicing intentional rest as an act of self-respect.
I release the high functioning mask and embrace my authentic self.
I am enough exactly as I am in this messy, beautiful moment.
I honor my body's boundaries and listen to its quiet wisdom.
Before we return now, here are your three daily caring tips for a happier, more aligned life. 1. The digital detox. Give yourself 30 minutes of phone-free morning life to set your circadian rhythm. 2. The microjoy.
Find one small thing today, a flower, a cup of tea, the air breeze around you and give it your full mindful attention for 60 seconds. 3. The self-talk audit. If you wouldn't say that to a friend, don't say it to yourself. Now bring your attention back to the room around you.
Wiggle your fingers and toes, then stretch out those arms overhead, take a deep breath in and then out and now open your eyes. Thank you my friend. For putting you first, for putting your trust in calming anxiety. If you're new, please do subscribe, hit that notification, maybe give it a five star review on Apple or Spotify, wherever, feel free to share it.
And if you want more or want to gift, then go to calminganxiety.fm and join the circuit break course. It's only $67, but it's five focused hypnotherapy sessions to help combat anxiety and negative thinking. But whatever you do, take care of you, love all that you are, forgive your past, nobody's perfect. Smile often, let's reconnect tomorrow and in every thought, word indeed, be kind.