Calming Anxiety
Your Coffee Break for the Soul - Pocket Podcast Meditation
Take a deep breath and pause. You’ve made it to the weekend, and you deserve a few minutes to simply be.Welcome to your Coffee Break for the Soul, a special weekend pocket session designed to give you instant relief from the noise of the week. In this short episode, we shift our focus away from the "doing" and move into "being."
Together, we will use the power of the extended out-breath to signal to your nervous system that it is safe to let go, relax your shoulders, and sink into the present moment.
Whether you are enjoying a quiet coffee or just need three minutes of grounding, let this session be your anchor. You don't need to rush; the world can wait while you reclaim your peace.
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.
Take a moment, just right now, wherever you are, this is your weekend pocket session, a quick coffee break for the song. I'm Martin, your clinical hypnotherapist and creator of over 2,300 shows for you to explore and enjoy. So find your quiet place for the next few minutes, it's just about you and your breath. Let's focus on the simplest tool we have.
We often try to take a breath, but today I want you to focus on letting go of one. Let's prepare. Drop your shoulders, unclench your jaw. Now take a short natural breath in through the nose for a count of four, and then exhale through your mouth as if you're breathing through a straw.
Make this one long, slow and steady, and let it last for at least a count of six. As you breathe out, feel your weight sinking into the chair or the floor beneath you. That side of release is your nervous system shifting from alert to safe. Let's do this once more.
Breathe in through your nose. Hold the next exhale through per slips slowly, mindfully. Feeling the muscles around your jaw, your shoulders and neck. Just loosen that little bit more.
Howing the tension, the stress of the weak, to simply melt away. Feel that wonderful, soul-sushing out breath. Feel the heaviness of your limbs. You are here.
You are grounded. As you continue that easy, relaxed breathing, let these three affirmations settle into your mind. Repeat them internally, with a true sense of worth and warmth. I allow myself to move through this day at a pace that honors my peace.
I am worthy of this stillness and I welcome the joy found in small moments.
My breath is my anchor and today I choose to navigate my world with a calm heart.
Now feel your breathing once more and carry this grounded sensation with you into the rest of your weekend. You don't need to rush, the world can wait for a few more minutes. If you found this helpful, come and join our community and check out the online course at calminganxiety.fm. Take care of yourself.
Enjoy your weekend and above all my friend. Just be kind.