10-Minute Somatic Reset for February BurnoutIs the mid-winter slump catching up with you? By late February, many of us feel the weight of "February Burnout"—that specific moment where New Year energy fades and the pressure of the year sets in. This 10-minute guided meditation is designed to move your body from survival mode into a state of deep, restorative safety.
In This Episode, You Will Experience:Somatic Breathwork: A 4-2-6 breathing technique to physically signal safety to your brain.
The 5-5-5 Rule: A quick grounding technique to stop overwhelm in its tracks.
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.
You are not behind, you are not failing, you are simply in a moment of transition.
In the next 10 minutes we are going to move your body from survival mode into a state of deep restorative safety. This is your nervous system reset. Welcome to calming anxiety. I'm your guide Martin, I'm a clinical hypnotherapist.
Today we're stepping away from the digital noise and the hustle of 2026 to reclaim your internal peace. If you find value in these sessions remember to subscribe and hit that bell. Your support helps us keep the world a little bit quieter. Now find your quiet place.
And wear comfy to sit or lie down where you won't be disturbed for a while. Find a position that feels like a gift to your body. Whether you're sitting tall or lying down, allow your shoulders to drop away from your ears, close your eyes and allow yourself this moment of time out.
For the next few minutes there is nowhere else you need to be. There is nothing you need to solve. You are exactly where you need to be. Let's begin with the breath.
Inhale deeply for a count of four, hold for two and then exhale for a count of six making a soft, wish sound. Do this with me. One, two, three, four, hold, two, exhale, two, three, four, five, six.
And relax. Have a deeper, safe within the beauty of your soul. Let's do that again on my count ready. Inhale deeply for three, two, one, hold, two, exhale, five, four, three, two, one and relax.
As you breathe, feel the weight of your body against the surface beneath you. Notice the points of contact, your heels, your sitting bones, your spine. Scan your body now. Soften the muscles around your jaw.
Let your tongue fall away from the roof of your mouth. Imagine a warm golden light flowing over the crown of your head and slowly melting down over your eyes, unwinding all the small muscles. It flows through your neck and onto your chest. With every out breath you are releasing cortisol.
With every in breath you are inviting in. Oxygenated clarity. Feel your heart rate as it finds its own natural, easy rhythm. Relax and unwind deeply and safely.
Within this moment of peace, imagine a small, golden, glowing emperor of light of warm, warmth of self-worth and love. Deep within the heart space in your chest. With every in breath you invite in more love and self-worth. It flames this golden ember.
With every out breath imagine the intensity, the radiance increasing.
Lowing now out through your chest and into every poor, every fiber into every thought.
Bringing a deeper sense of relaxation and connection. Relax deeper and deeper within this moment of mindful meditation.
And in this moment of peace, in your mind's eye, I wonder if you all visualize a version of yourself six months from today. This version of you is calm, deeply centered, deeply capable. See yourself navigating a stressful situation with ease. I wonder what your breath feels like then.
What does your posture look like? Visualize this and write it into the very fabric of your soul.
And then in your mind's eye, repeat these beautiful words of change, visualize them as I say them and then repeat them softly. Fuel them, write these into the fabric of your mind. I am the architect of my own peace. My worth is not defined by my productivity.
I trust my ability to handle whatever this day brings.
I am the architect of my own peace. My worth is not defined by my productivity.
I trust my ability to handle whatever this day brings.
Watch as the stress of the morning dissolves into the background, becoming small and insignificant compared to the vastness of your potential.
And once more, in this state of mind-body relaxation, repeat this one powerful, simple line.
But I am worthy. The four we return to the world outside. Carry these three caring tips with you into the rest of your day. One, the five five five rule.
When you feel overwhelmed, look around you and name five things you can see. Five things you can hear and five things you can feel. It will grow on you instantly. Two, the digital sunset.
Give yourself twenty minutes of no screen time after waking up. Protect your peace before the world tries to buy it. And three, micro winds, celebrate one small thing that you did well today, even if it was just showing up for this meditation. Now drift, relax, honoring yourself with this much needed gift of time out.
And gently wiggle your fingers and toes. Take another fresh deep in breath and then as you breathe out, stretch out the muscles in your arms overhead. And when you're ready, open your eyes. You are now moving back into the world, but you'll carry this stillness with you.
Thank you for practicing with calming anxiety. If it has helped, please leave a five star review or simply share it with one friend. They may need a breath of fresh air today as well. I'll speak to you tomorrow in the next session.
Smile often, positive thoughts, especially when you see your reflection and above all my friend. Be kind.