Do you find yourself scanning your body for signs something is wrong? Googling symptoms at 2am?
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.
Hi there, and welcome back. This is Calming Anxiety. If you're listening to this right now, there's a good chance your body has been sending you signals today. A flatter in your chest, a tightness you can't quite explain. A sensation that your mind has locked on to, examined, and turned over and over. I'm Martin Hewlett, clinical hypnotherapist and former paramedic. This is your health anxiety relief session.
In my years as a paramedic, I saw how the mind treats every signal as an emergency. Today, we are going to learn something different. We are going to learn to serve. This 10 minute meditation is part of the health anxiety course. So why not subscribe and share this with someone else needing their anxiety relief today? So find your quiet place. You can sit or lie down whichever you prefer. And if it's safe, gently close your eyes. Take one breath in through the nose and a long, slow breath out through the mouth. Feel the surface beneath you. You are grounded, you are safe, and you are here. And within the beauty, you are here. And in the beauty of your imagination, visualize yourself at the edge of the ocean. You see a wave forming. Most people with health anxiety try to stop the wave. They tense, they google, they check, but waves do not negotiate. The surface doesn't fight the water. They get on the board and let the wave pass. Your symptoms are like these waves. They are not permanent.
They are not proof of danger. Let's get you on the board. Bring your awareness to the sensation in your body. Don't look for one. Just notice what's there. We'll now breathe in slowly. Ready? It will be in for four, holding for two, and then a slow, mindful connection for six. With me in two, three, four, hold two, out, two, three, four, five, six. That long out breath is your board. It activates the parasympathetic nervous system. A slow exhale will calm a frightened nervous system faster than almost anything else. Imagine a hand gently resting, squeezing your shoulder as we breathe out. Let's do that one more time with me.
Two, three, four, hold two, out, two, three, four, five, six. Well done. As you let your breathing find its own natural rhythm again with every out breath. Imagine that squeeze on your shoulder. I am here, feel the weight of your body sinking into the surface below. You are safe. You are grounded, and you are taking back control. Now stay with that sensation, not fighting it, just watching it. Notice where it is. It's edges, it's temperature. You are not diagnosing. You are observing. As you breathe again in for four, out for six, the sensation may intensify. That is the wave rising to its peak. Stay on the board, breathe and watch.
Now notice it's shaped. The edge is softened. The wave is breaking. It is passing in the calm water behind the wave. Let yourself float. No checking, no diagnosing. And within this moment of calm reflection visualise these words, repeating them internally. My body is not my enemy. Sensations are not sentences. This wave will pass. I am the server. I am not the storm. Relax, ever deeper with every out breath, with every beat of your heart. Feel the weight of your legs. Heavy in still. Don't you are soft. You are not fragile. You are learning. And now once more, within the beauty of your mind's eye, imagine these wonderful words and then repeat. My body is not my enemy. Sensations are not sentences.
This wave will pass. I am the server. I am not the storm. And within this intimate connection of mind, body and sound. Here are your three daily caring tips to take with you throughout the day, the weeks and months ahead. One, stop checking the symptoms. The next time the urge to search online strikes, pause for 60 seconds. Take three long out breaths.
After the time, the urge will pass with the wave. Two, name it as a wave. Say quietly to yourself. This is a wave. Named things lose their power to frighten. And three, come back here. Overcoming illness anxiety isn't a single moment. It is a daily practice. Return to this guided meditation whenever the ocean feels rough. Now relax. Love all that you are. Feel every out breath. You allow the stress, the negative thoughts, the moments of panic and doubt to evaporate when you connect with the exhalation. Now wiggle your things and toes bringing your awareness back into the room around you. Take a deep breath and then as you exhale stretch out the muscles in your arms and legs. And now open your eyes. Take you my friend for joining me today. Remember there are over 2,300 sessions waiting for you at calming anxiety. Find your perfect coffee break for the song. Please do share and subscribe.
Another soul helped is a happier world. Take care of yourself truly. Symptom surfing works wonders. And I then use urge surfing for when I am trying to combat my sugar addictions. Again, same principle, amazing outcomes. If you want more help, go and find calmingangziety.fm and do my circuit break of course. It is only $67 and it is 5 unique guided hypnosis sessions just for you. And then to yourself be kind.