Stop Overthinking : A 10-Minute Nervous System Reset for High-Functioning Anxiety

The weight you're carrying in your chest right now. It isn't yours to keep. If your mind has been racing with what ifs and your body feels like it's on a constant loop of high alert, you're in the right place. In the next ten minutes, we aren't just going to think differently.

We are going to physically shift your biology from a state of survival into a state of deep, restorative safety. Let's begin the process of unburdening your mind. Welcome to calming anxiety. I'm Martin Hewlett.

I'm a clinical hypnotherapist and I'm here to guide you back to yourself. So find, you're quiet place tonight, where you won't be disturbed for a while. You can sit all I down, whichever you prefer, but on cross your legs, have your hands by your side and welcome in peace and harmony. Let's start with the physiological side, the fastest way to signal to your brain that the danger is over.

Take a deep breath in through your nose and then right at the top a tiny extra sharp inhale. Then let it all out with a long, slow, rush through the mouth.

Let's do that again. Another inhale, right at the top and then another tiny sip and then release. Hold your rib cage lower, your belly soften, your shoulders, drop away from your ears.

Now let's scan where you've been holding the day. Drop your tongue from the roof of your mouth and clench your jaw. Open the muscles in and around your eyes. Feel your neck, your shoulder muscles unwind.

Breathe into these spaces and with every out breath, unwind and relax.

Now on the almost hypnotic rhythm of the rise and form of each and every breath, breathing in you fill your lungs with hope, with ambition. Exhaling, imagine the stress, the negativity of the day, leaving you like a cramist to be carried away by a gentle breeze to disappear and dissipate.

And in this moment of calm, imagine a wave of heavy warm relaxation moving through your arms down to your fingertips. This is somatic release. Any residual cortisol, any jagged energy is simply draining out of your hands, out of your feet into the floor. You are becoming heavy, steady and beautifully still.

Relax now. Inter and deeper into a natural, translike state. This ten minutes of guided meditation, helping you reunite mind, body and soul to form a new way of thinking, of feeling and reacting. To be balanced and calm when all around is noise.

And with your body becoming more relaxed in your beautiful mind, visualize your mind now as a vast clear sky. Your anxious thoughts are just small clouds. They move, changing shape and eventually they pass. You are not the clouds.

You are the sky. Feel every breath. Imagine happiness laughter filling the space deep within your lungs and then bundle up all the negative thoughts, the mistakes of the past. Place them within your lungs so that as you breathe out, you allow yourself to release them.

You allow yourself to heal. And as you stand in this moment of mental clarity, let these affirmations reprogram your subconscious, visualise them, taking note of the colour the way you see them in your thoughts. You can repeat them silently or whisper them, but feel them with true intent.

Peace and harmony flows through my every thought.

I am the architect of my own in a calm. I release the need to control the uncontrollable.

My nervous system is regulated, resilient and relaxed.

As you repeat them, imagine them written in the sky, written in the sand, wherever you look, you see these words. Make low with an aura of protection, of self-worth and love. So once more, relax, unwind, imagine and repeat.

Peace and harmony flow through my every thought.

I am the architect of my own in a calm.

I release the need to control the uncontrollable.

My nervous system is regulated, resilient and relaxed.

Imagine seeing yourself walking through the rest of your day with a bubble of composure. It surrounds you in every action, with every thought. Judges may come, but they will bounce off this shield. You will remain centered.

You will remain in control. Peace and harmony flow through your every thought. And before we return to the day, here are three ways to carry this calm with you every day. One, the cold water reset.

If you feel a spike of anxiety, splash cold water on your face or hold an ice cube, it will trigger the mammalian dive reflex and instantly lowers your heart rate. Two, the done list. Instead of a to do list, write down three things you've already achieved today. Shift your brain from the lack to abundance.

And three, box breathing. Use the 4444 rhythm before any stressful meeting or phone call to maintain your grounding.

So slowly wiggle your fingers and toes, bringing your awareness back into the room. Take a deep breath in and as you exhale, stretch out those muscles in your arms and legs. And now open your eyes. Thank you.

I'm Martin and thanks for trusting me with your time today. If you found peace in this session, please do subscribe and share this episode with someone who needs a moment of breath. Your support helps us reach even more people in need of calm. Until next time, let peace and harmony flow through every thought.

Smile often and your beautiful soul. Be kind.