Finding tranquility in a busy world shouldn't be another task on your to-do list. This episode of Calming Anxiety offers a 10-minute somatic reset designed to help you transition from "optimization mode" to a state of restorative peace.
Overcome Stress and Reclaim Your Inner PeaceIn this guided session, we practice glimmer hunting—the mindful art of noticing micro-moments of safety and joy, such as the warmth of a morning coffee or a patch of golden sunlight. By shifting your focus from external triggers to internal safety, you can effectively retrain your nervous system to choose calm over panic.
Inside This 10-Minute Mindfulness Session:The Double Inhale Technique: Learn the fastest, science-backed breathing method to hack your nervous system and instantly turn off the panic response.
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.
It's time to stop again and honour all that you are. If you've been running on full for weeks trying to squeeze every drop of productivity out of your day, but today we are changing the metric of success. And with the affirmation, I am open to the good that there is, we'll take back control and find a perfect moment of calm. Welcome to calming anxiety, your daily destination for mindfulness and deep anxiety relief.
As we set our daily intentions for inner peace and restorative power within this 10 minute somatic reset. Also find your quiet place now, somewhere relaxing and comfy where you won't be disturbed.
You can sit tall or lie down but arms and legs apart to welcome in peace and solitude.
Now close your eyes as we begin to acknowledge the weight that you've been carrying, the digital noise and the pressure which is always there. Take a long in breath through the nose and then that second little sip of shorter air just to pop those lungs fully open and then a deep, long sigh out through the mouth.
Breathe out the tension and the stress of the day. That double inhale is the fastest proven way to hack your nervous system and easily turn off the panic response. It will signal to your beautiful brain that you are now safe. Allow yourself to relax and unwind.
Play unsafely within the sanctuary of your consciousness.
As you continue this rhythm scan your body for areas of tension or stress and notice where the day has clenched. Release it with a breath. Release on those moments of tightness and with every out breath imagine the fibres there loosening and lengthening, dissipating the stress and leaving you calm and balanced.
Bring your attention to your jaw and unclench your teeth. Lowing a wave of warm softness to travel down your neck flowing into your shoulders and slipping off the burden of the day. Scan down to your hands and if they feel tight open them. Then move your focus now to your belly allowing it to go soft.
There is no arm and needed here while you are held by the surface beneath you. Every outpress relax and unwind, drifting deeper and deeper.
Can ring yourself with this beautiful gift of time out to nurture your soul.
Now that your body is settling we are going to practice glimmer hunting which is the opposite of looking for triggers. Let's find those micro moments of safety or joy. They are like the warmth of a coffee mug, a patch of sunlight. Imagine this feeling growing from a tiny spark into the warm glow that fills your torso and as you repeat today's affirmation start to believe in all that you are.
So in your mind's eye either silently or whispered visualize these beautiful words and repeat.
I am open to the good that is here.
I wonder what color your subconscious chose but once spoken may be imagine the words drifting down the echo of them to become part of your subconscious. I am open to the good that is here.
See those words in your mind's eye and feel the intent and the self-worth as you relax ever deeper into the sanctuary of your consciousness. Deeper and deeper you allow yourself to find clarity and balance within the monologue of your thoughts because simply put you are worthy.
I am open to the good that is here.
Take a deep breath now and hold it at the top for a moment and then truly relax and unwind as you breathe out. Appreciate this gift to your soul. And within this moment of balance and understanding of all that you are of allowing yourself to release the negative anchors that hold you to the mistakes and regrets of your past. Here are your three caring tips for a happier life.
Keep this glimmer mindset going. Set a glimmer goal to find three tiny things tomorrow that feel good. Maybe a happy song or even a soft blanket. 2.
Try the somatic shake simply standing up and literally shaking your hands and legs for 30 seconds. This will discharge the stress just as animals do. 3. Protect your morning by not looking at your phone for the first 10 minutes.
Give your nervous system a chance to wake up in safety and not in reaction mode.
Now feel your breathing once more. In this intimate connection, be aware of the shifting sensations within and around your ribcage as you inhale as it rises as it expands, filling your lungs with hope, with love, releasing your ambition. Relax now deeply and safely. Now slowly bring your awareness back to the room.
Wiggle your fingers and toes. Take a deep in breath and on the out breath stretch those arms overhead. And now gently open your eyes to move through the day protected and calm. Thank you for being part of calming anxiety.
In the next month or so, the show will pass its 10 minutes download. OMG. Thank you. In the next few months as well, I've decided to reach out for sponsors so that we can build this community, share this gift of calm, kindness and mindfulness further.
If you have a brand and you feel you align with my esas, let me know. For all my regular listeners, I hope you understand this is a step that is needed. It means I can turn off the programmatic ads of which I've never heard, by the way, I have no idea what is going on there, but give you something that is meaningful for you, myself and calming anxiety. Have a lovely day.
Feel often my friend, positive thoughts especially when you look at yourself in the mirror and then in every thought word indeed. Be kind.