Calming Anxiety
Let It Go | Your 10-Minute Midday Reset - Guided Meditation,
The middle of the day is often when "striving and managing" turns into physical and mental fatigue. Today, we invite you to hit the pause button. This 10-minute midday reset is a clean slate for your mind and body, designed to clear mental clutter and help you let it go before you head into your afternoon.
Using somatic grounding and vagus nerve resets, Martin guides you through a process of nervous system regulation that restores your capacity to handle the rest of your day with grace.
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.
Welcome to Let it Go, your 10 minute midday reset. It's the middle of the day. You've been doing, striving and managing. But now it's time to just let it go.
Welcome to your 10 minute midday reset, whether the morning was a triumph or a trial, this moment is your clean slate. We're going to clear the mental clutter and find your centre again. Hi there, I'm Martin, Clinical Hypnotherapist, former paramedic and creator of calming anxiety. There are over 2,300 guided sessions just for you to explore and enjoy.
So do subscribe and make mindfulness part of your daily routine. To start this midday reset, we'll use a somatic trip to signal to your brain that the work mode can pause. So find not quiet place where you won't be disturbed for a while. You can sit or lie down, whichever you prefer, and if it's safe, close your eyes.
If you're sitting, place your hands on your lap, palms facing up. This is a safety signal to the body. It's nearly impossible to maintain a high stress armour when your hands are open and receptive.
Take a deep breath in and as you exhale, be on your shoulders, drop away from your ears. You are literally telling your body to let it go. Now take another breath in, this time hold the 2 seconds at the top and then as you pray out, make an audible sigh like taking that final big yawn at the end of the day as you get into bed. Allow yourself to let go of the early morning tension, the stress or the negativity and just honour all that you are with this beautiful gift of time to heal and reset the song.
Within this moment of peace, imagine being bathed in a golden light, an aura, a bubble of comfort and care. The moments of stress from the day, they move towards this bubble that surrounds you and are then dissipated. Within this glowing orb, you are safe. You are protected and you are grounded.
Now take another deep breath in, all the way to the top, this time holding for a count of 2 and then as you pray out, imagine all the days negative thoughts, just drifting away from you like a grey mist, relax now, deeply and safely.
As we move deeper into this 10 minute midday reset, I'd like you now to visualise the morning's tasks and emails, the conversations, the interactions as that light grey fog. It's not a scary fog, it's just the static of busy life. Now with every out breath, imagine that you are like a lighthouse and your breath is a gentle breeze blowing the fog away. Exhale, watch the fog retreat to the heat.
Exhale, the space around you becomes clearer and brighter.
Exhale, you see the horizon of your afternoon calm, steady and entirely within your control.
Breathe in, breathe out, relax and unwind. Within this moment, within the beauty of your mind's eye now, repeat these wonderful affirmations internally to hardwire them into your soul, bring a deeper sense of peace, visualise them, maybe in the colour of the aura that surrounds you. I am choosing to let it go.
The morning is behind me, I am present in the now.
I have all the time I need to be calm and effective. I am choosing to let it go.
The morning is behind me, I am present in the now.
I have all the time I need to be calm and effective. Theon, your nervous system regulation taking hold, you are not just resting, you are restoring your capacity to handle the rest of your day with grace. Relax, truly, just drift within the sanctuary of your consciousness, learning to love all that you are. Within this moment of calm, of clarity of thought, here are your three daily caring tips, one, hydrate to regulate, drink a glass of water right after this session, often what we perceive as midday anxiety is actually just mild dehydration.
Two, the 2020-20 rule, to break the screen's air tension, look at something 20 feet away for 20 seconds to reset your optical nerves. And three, a moment of kind thought. Think of one person you appreciate, that tiny spark of gratitude acts as a natural vagus nerve reset and smile as you do it. Now just reconnect with the rhythmic rise and fall of your breath once more.
Appreciate the simple beauty of the out breath, the relaxation, the strength, the focus this gives you. Now wiggle your things and toes to bring your awareness back into the room around you. Take that deep breath in and then as you breathe out, stretch out their arms overhead and now open your eyes. Thank you for joining me for Let It Go, your 10 minute midday reset.
If you enjoyed this quick decompression, please do subscribe and leave a 5 star review. It helps the show reach more people who need their moment of peace. If you'd like more, I have my clinical hypnotherapy course. It's the anxiety circuit breaker over at calminganxiety.fm.
It's five focus sessions to help you combat negative thinking. It's only $67. It won't work wonders. Thank you for listening.
Thank you for looking after you. Let's reconnect tomorrow, my friend. I'll often truly practice that. Have a lovely day and above all, especially to yourself.
Be kind.