Sustaining Calm: A 10-Minute Reset to Protect Your Energy and Quiet the Mind

Stop, just for a second. If you're feeling at the end of the month's heaviness or the pressure to keep up for a pace that doesn't feel sustainable, this is your permission to pause. We aren't here to fix you, we're just here to regulate your nervous system and reclaim the energy you've been giving away to the world. Let's begin.

Welcome back to Calming Anxiety. I'm your host Martin and today we are leaning into a 10 minute deep reset. This session is designed specifically to lower cortisol and bring your body back into a state of safe, quiet presence. So find your quiet place where you won't be disturbed for a while.

And we're comfy where you can sit or lie down and crush your legs hands by your sides and open in a calmer or accepting way. Let's start with somatic grounding, wherever you are, notice the weight of your body against the chair, floor or bed and which you rest. Feel the gravity. It is holding you.

You don't have to hold yourself up right now. We are going to use a vagus nerve soothing breath. So inhale slowly through your nose for a count of four. Hold the two and then exhale through per slips like you're breathing through a straw for a count of eight.

Flow my count ready in two, three, four, hold two, out, two, three, four, five, six, seven, eight and relax. Just let your breathing settle. As you breathe out, imagine the tension leaving the base of your skull and your shoulders. This long out breath signals to your brain that the vital flight response can end.

Let's do that once more. Ready? Inhale in two, three, four, hold two, out, two, three, four, five, six, seven, eight and relax ever deeper. Now bring your mindful connection to the center of your chest.

Try to change your heartbeat, just acknowledge it. If your mind is racing with the to-do lists of digital noise, imagine those thoughts as distant clouds. They exist, but they aren't new. You are the sky, vast, still and unaffected by the passing weather.

Maybe label one of the clouds with one of your worries and just stand there watching it drift past over the horizon, out of sight, out of thought.

Relax now, ever deeper as if you are floating down within the sanctuary of your consciousness honoring yourself with this gift of time. Simply ten minutes of guided meditation to see the turmoil within your thoughts, to embrace a new way of thinking, feeling and reacting with calm with clarity because you are worthy of your mind. Now in this moment of intimate connection with mind, body and soul, I want you to visualize a soft and polite beginning of the souls of your feet. This is your inner energy.

As you breathe, watch this light rise up, creating a gentle, protective boundary around your body. This isn't a wall to keep the world out, but a filter. It will allow kindness and peace in, but reflects back the stress, the noise, the negativity and expectations of others. And as you see yourself surrounded by this golden aura, repeat these affirmations silently or aloud to anchor in this feeling.

My energy is my own and I choose how to spend it.

I am safe in this present moment and my nervous system is at rest.

I release the need to be productive and embrace the need to be peaceful.

And now imagine yourself walking through the rest of your day within this amber glow. When someone asks something of you or a notification pings up, imagine hitting that filter and slowing down. You have time, you have space, you are regulated. So within this gift, once more, imagine these words in your mind's eye, feel them, repeat them.

My energy is my own and I choose how to spend it.

I am safe in this present moment and my nervous system is at rest.

I release the need to be productive and embrace the need to be peaceful.

And now relax, imagine your song, peaceful, tranquil, loving all that you are, feeling yourself worth your courage, reignite, to guide you through the days, the weeks and months to come.

The carry this sense of calm into the physical world. Here are your three caring tips for the day. 1. The 2020 digital break.

Every 20 minutes, look at something 20 feet away for 20 seconds. This will reset your visual system and lowers the screen in juiced anxiety. 2. The temperature shift.

If you feel a spike of panic today, splash cold water on your face or hold an ice cube, it is the fastest way to trigger a physiological quarter's old reset. And 3. Low stakes joy. Do one thing today that has no goal.

Listen to a song, drink a tea or walk to a window simply because it feels good, not because it is on the list. Now slowly, gently wiggle your fingers and toes, bringing yourself back within the room.

Take a deep in breath and then as you exhale stretch out the muscles in your arms and legs open your eyes. Thank you for sharing these 10 minutes with me. If this reset helped you feel more grounded, please follow the show either on Apple or Spotify or wherever and leave a 5 star review. It will help our community grow and brings more peace to more people who need it.

Thank you. Also, if you are a regular listener and you just want to say thank you in a small way, there is a link within the show description for the supporters group. It really is a bargain. It is only 5 dollars a month, all of this for a cup of coffee and you get it advert free and it keeps me on the air.

Thank you. Have a lovely day now. Smile often, truly. Give thoughts when you can and to your beautiful song.

Be kind.