The 10 Minute Anxiety Reset | Grounding for Overwhelm.

Welcome in to your 10 minute anxiety reset, grounding for the overwhelm. If your mind feels like you've got 50 tabs open and the noise of the world is trapped in your chest, it's time to hit the reset button. In the next 10 minutes we aren't just relaxing, we're going to perform a manual override on your stress response. Let's move from the threat mode into a sanctuary of calm together.

I'm Martin, this is calming anxiety. If you're new here, please do subscribe, hit that notification, make mind from this part of your daily routine. Now find your quiet place today, somewhere comfy where you can sit or lie down where you won't be disturbed and if it's safe, close your eyes. Today we're begin by addressing the somatic load that your body is carrying.

We'll use the 426 Vegas Nervarhythm to help you find your moment of calm. You'll inhale deeply through your nose for a count of four, holding briefly for two and then exhale slowly through per slips for a count of six. The extended out breath is your biological signal of safety. So follow my count, ready for the in breath?

Ready? In 2, 3, 4, hold 2, out 2, 3, 4, 5, 6.

Then let your breathing find its own rhythm. We'll do that again in a moment but on the out breath this time as well as extending. Bring your shoulders loose and drop away from your ears. Ready?

Ready to breathe in? In 2, 3, 4, hold 2, out 2, 3, 4, 5, 6.

In 2, 3, 4, hold 2, out 2, 3, 4, 5, 6.

You can do that in your own thoughts as I taught or just let your breathing settle into its own natural rhythm but as you breathe, I wonder if you could imagine a warm golden light like summer sunshine on a perfect day, simply resting on the crown of your head.

Allow it to melt away the digital fatigue behind your eyes. Feel it soften your jaw tension and then travel down to unburden your shoulders. And then that you are stepping into a clear protective glass sphere. The chaos and noise of the world is still there but they cannot penetrate this space.

Within this sphere you are practicing preventative mental hygiene, creating a mental sanctuary where you are completely safe. So within those beautiful thoughts once more in 2, 3, 4, hold 2, out 2, 3, 4, 5, 6.

With every out breath, with every cycle you truly allow yourself. This gift of time to settle deeply within your soul. To give you a greater sense of calm, of clarity of thought. Relax now deeply and safely and with your body softened, let these core truths settle into your subconscious.

Take them internally, allowing them to anchor you to the present moment where you can speak them out loud. Whatever works for you is ideal. I am the calm centre of my own life regardless of the noise outside.

I am safe, I am centered and I am grounded in this moment.

My thoughts are temporary mental events, not facts that control me.

I release the digital spiral and reclaim my mental clarity.

I am the calm centre of my own life regardless of the noise outside.

I am safe, I am centered and I am grounded in this moment.

My thoughts are temporary mental events, not facts that control me.

I release the digital spiral and reclaim my mental clarity.

And relax now. Ever deeper with every out breath, feel the muscles unwind. Imagine the negative events of the day, the week, simply evaporating from the very surface of your skin. Feel the ground beneath you, the chair or bed on which you rest and allow yourself to sink deeply into it.

You are grounded, you are supported and you are safe.

And then once more, within the beauty of your mind's eye, I am the calm centre of my own life regardless of the noise outside.

I am safe, I am centered and I am grounded in this moment.

My thoughts are temporary mental events, not facts that control me.

I release the digital spiral and reclaim my mental clarity.

I am resilient and I have the tools to handle whatever comes my way. To keep this feeling of being grounded throughout your day, try these three simple micro-respits.

1. The peripheral gaze. If you feel overwhelmed, soften your focus and try to see to the far edges of your vision. This peripheral gaze can help shift your brain out of the higher alert, fixated state. 2. The 2 minute tech fast.

Every few hours, step away from all screens for 120 seconds. No phone, no laptop. Just a manual override for your attention. 3. Maybe leverage AI for mental load.

If a task feels like it is too much, use an AI tool to help organise a meal plan or draft an email. Let technology do the heavy lifting so you can focus on your restorative sleep architecture and peace of mind. Now it is time to bring your attention back to the world around you. Take your fingers and toes.

Take that deep breath in right to the top and then as you breathe out, just stretch out the muscles in your arms and legs and then open your eyes. Thank you for spending these 10 minutes with me. If this session helped you find your centre, please share it with just one person who may be struggling with the noise today. By sharing, you help us grow this fold of kindness and reach those who need it the most.

Take care my friend. Smile often and to your soul, be kind.