Is your mind a crowded room of "what-ifs" and endless noise? If you are struggling with racing thoughts, overthinking, or the weight of the world, it is time to build your Inner Sanctuary.
Join Martin—a clinical hypnotherapist and former paramedic—for this high-performance NSDR (Non-Sleep Deep Rest) session.
This episode is scientifically designed to trigger neuroplasticity and deep calm, helping you move beyond just "escaping" the world to truly mastering your internal landscape.
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.
Take a second now to just be. Is your mind a crowded room of what ifs and endless noise? Today we are building your inner sanctuary. This is a 10 minute high performance NSDR session just designed to trigger your neuroplacicity and deep calm.
We aren't just escaping the world, we are mastering our internal landscape. I'm Martin, clinical hypnotherapist and former paramedic. This is calming anxiety. Your sanctuary is waiting.
I've learned that peace isn't something you find, it's something you build. Welcome back to this podcast for more of a toolkit and how to rewire your brain, head over to calminganxiety.fm. Today find your quiet place. Somewhere comfy to relax, you can sit or lie down, the choice is always yours and if it's safe, close your eyes.
To enter the sanctuary we must first signal to the vagus nerve that we are safe. Today we'll use the physiological side. It's scientifically proven to lower real-time stress. As always, inhale deeply through the nose and then that second sip of air right at the very top, it fully inflates the lungs and then follow it.
With a long, slow, mindful out breath through the mouth, you can sigh audibly or make a washing sound, whichever helps you the most. Follow my count if you wish, ready to breathe in, in, just melt.
Hold the muscles in your neck and shoulder as if you've got warm, golden water flowing over them. Do that again, ready? Breathe in, in, sip and then a long, slow sigh and just drift.
Allow your body to mold itself into the surface beneath you. Slowly, unwind and relax. Imagine the CO2, the carbon dioxide leaving your body. Notice how your heart rate slows on the out breath.
You are now entering the sea to state, the doorway to subconscious thinking. Breathe in, sip and relax deeply in harmony with all that you are.
Loving every part of you, this ten minute in a sanctuary, your moment of mindful meditation within the noise the chaos of the world around you. Expand your awareness and feel your breathing with your thoughts. Exam in your ribcage, your upper back as you breathe in, taking note of the ever-changing subtle shift in sensation as your ribcage expands as it rises. Feel your wear of the poles between the in and the out and then with every out breath.
Relax, release, unwind and love all that you are deeply and safely.
Remember that within this moment of time, this gift from yourself to your soul, you can visualize a place of absolute peace. Perhaps a hidden beach along a coastline, a sun-wrenched forest, and within this magical place of change that you own, visualize and repeat these beautiful words, these are your mental anchors. I am the calm observer of my thoughts, not the victim of them.
My inner peace is a priority and I protect it with healthy boundaries.
I trust my intuition to navigate the grey areas of life.
I am safe, I am secure and I am grounded in the present moment.
I choose to respond with clarity rather than react with fear.
My mind is a sanctuary of quiet strength and resilience.
And still deeper and deeper, you imagine yourself drifting in this natural, trance-like state. Every out breath, every word I say, you imagine yourself in blissful harmony and then once more imagine and repeat. I am the calm observer of my thoughts, not the victim of them.
My inner peace is a priority and I protect it with healthy boundaries.
I trust my intuition to navigate the grey areas of life.
I am safe, I am secure and I am grounded in the present moment.
I choose to respond with clarity rather than react with fear.
My mind is a sanctuary of quiet strength and resilience. And now just float timeless and weightless within the sanctuary of your consciousness.
In this moment of calm, of acceptance and balance, here are your three daily caring tips to carry with you. One, box breath in transitions. Every time you get in your car or open your laptop, take four box breaths to reset your nervous system. Two, the hydration ritual.
When you drink water today, do it mindfully. Feel the coolness as a physical reset for your body. And three, the five, four, three, two, one technique. If the what ifs return, name five things you can see, four that you can touch and stay grounded.
Now take a deep breath in, wiggle your fingers and toes then as you exhale stretch out the muscles overhead and now open your eyes. Thank you for sharing this space with me today. The core philosophy of calming anxiety is to be kind to yourself and then become a beacon of hope to those around you. Let's change this world, one thought at a time.
If you can, please do subscribe, share this on your social media. Give it a thumbs up or a five star review and if you want more or just to support the show, head to calminganxiety.fm and join the anxiety circuit break of course. It really is a bargain at only $67. You get five focused self-hitnosis sessions to help you combat negative thinking and anxiety.
Take care my friend and remember, it's simple. Be kind.