Stop the overwhelm with this 10 Minute Guided Meditation for Anxiety Relief. Learn to Calm Your Racing Mind Now with effective breathing techniques and inner peace visualization.
Struggling with anxious thoughts or a racing mind that won't slow down? This powerful 10 Minute Guided Meditation for Anxiety Relief is your quick coping skill for instant calm and stability.Join me, Martin for a targeted session designed specifically to help you reduce stress and anxiety in under ten minutes. This practice integrates proven mindfulness techniques to interrupt the cycle of overthinking and worry and ground you immediately in the present moment.
What You Will Gain in 10 Minutes
- A simple, effective deep breathing technique for immediate calm.
- Physical tension release via a guided body scan to soothe the nervous system.
- Tools for emotional regulation and stopping intrusive anxious thoughts.
- A powerful inner peace visualization to help you find calm and clarity.
- The ultimate anxiety coping skill to manage stress anytime, anywhere.
- 0:00 - 1:00: Intro, welcome, and promo for CozyEarth (mentioning deep comfort, deep sleep, and better rest).
- 1:00 - 5:00: Focused breathwork and physical stress reduction.
- 5:00 - 9:00: Affirmations and inner peace visualization for anxious thoughts.
- 9:00+: Gentle awakening and call to action.
This guided meditation for anxiety is brought to you by our partners at CozyEarth. To feel truly supported and maximize your deep relaxation, visit CozyEarth.com and use code CALMING for 41% off their softest bamboo bedding and loungewear, supporting your journey to better sleep and lasting calm.
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Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
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Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhe
Episode Transcript
Welcome to your 10 minute guided meditation for anxiety relief.
(00:06):
I'm Martin and I'm here to help you calm your racing mind now and find immediate peace
and calm.
In this quick anxiety coping skill session, we'll focus on deep breathing for immediate
calm and letting go of overthinking to help reduce stress and anxiety in under 10 minutes.
(00:33):
To truly settle in, I encourage you to be as comfortable as possible.
This is a moment just for you.
And speaking of comfort, this practice today is brought to you by cozy earth, providers
are the world's softest belly. Imagine sinking into sheets that feel like a peaceful cloud
(00:56):
supporting your journey to deep relaxation and better sleep every night.
Visit cozy earth.com and use my code "carming" for 31% of everything.
Now let's begin your journey in finding inner peace.
(01:16):
Now, gently find a comfortable seated or lying position.
Let your eyes softly close or keep a gentle, unfocused gaze downward.
Mindfulness beginners starts with the breath.
(01:37):
Let's begin to use our breath as an anchor.
Take a long, slow, deep inhale through your nose, counting silently to four and a slow,
complete exhale through your mouth, counting silently to six.
(01:58):
This simple technique is the fastest way to calm your nervous system.
So slowly, deeply, inhale through your nose, counting silently in your thoughts to four.
(02:19):
And follow with a complete outpress through your mouth, counting silently to six.
Relax your body and mind and allow yourself this moment of time out.
(02:41):
Now let your breathing return to its natural, gentle rhythm.
We all begin with a body scan for tension release.
This sensation of any residual physical stress that you might be holding in.
(03:03):
Begin with your feet and ankles, consciously, softening and relaxing this area.
With every exhalation, whisper the word "release" in your mind.
Letting go of all that tension.
(03:28):
Then move your awareness now all the way up to your shoulders, your neck and jaw.
The common places we hold everyday stress and worry.
Feel the muscles softening.
Imagine any tightness or clenching simply dissolving, melting away.
(03:55):
You are in a safe space now, practicing mindfulness, meditation and letting go of anxiety.
Feel the weight of your body settling down, supported by the chair or floor on which you rest.
(04:18):
You are fully present, fully anchored and committed to reducing stress and anxiety right now.
Feel the deep sense of physical relaxation washing over you.
Again, sense any tension in your shoulders, your neck or jaw and as you exhale, release,
(04:50):
relax.
Now gently shift your focus from your body to your mind.
If you notice a racing mind or intrusive, anxious thoughts, simply observe them without
judgment.
(05:11):
Don't engage.
Gently return your attention to my voice and these powerful affirmations.
Repeat them softly in your mind.
I am safe.
I choose inner peace.
(05:37):
I am safe.
I choose inner peace.
Visualize these words within your thoughts as you repeat them.
I am letting go of overthinking.
(06:01):
My mind is calm.
I am letting go of overthinking.
My mind is calm.
Imagine if you can, you are walking down a tranquil path leading to your own personal
(06:30):
calm sanctuary.
This is a place built entirely for your healing and peace.
See the colors here, the gentle sounds and feel the absolute security of this space.
This magical place of change within your consciousness.
(06:56):
Your anxiety relief is immediate and profound.
You are strong.
You are resilient.
This visualization is your powerful tool for quick anxiety coping skills.
(07:18):
Not here for a moment in this sanctuary knowing that your inner peace is always accessible.
You are not your thoughts.
You are the awareness that witnesses them and this feeling of deep inner calm is yours
(07:42):
to explore and expand.
Now one more minute here, breathing and safety, exhaling any final warrior doubt, embrace
the feeling of finding inner peace and once more, imagine and repeat.
(08:09):
I am safe.
I choose inner peace.
I am safe.
I choose inner peace.
(08:32):
I am letting go of overthinking.
My mind is calm.
I am letting go of overthinking.
My mind is calm.
(08:57):
And gently begin to bring your awareness back to the room and the world around you.
Make a deeper grounding breath in, then out.
Notice the gentle weight of your hands and feet.
Slowly begin to wriggle your fingers and your toes, allowing your energy to return.
(09:25):
And when you are ready, gently open your eyes.
Thank you for taking this 10 minute guided meditation journey to calm your racing mind
from calming anxiety.
You now have the skills to find anxiety relief anytime you need it.
(09:48):
Remember this feeling of immediate peace and calm.
If this meditation, anxiety relief helped you today, please do subscribe to calming anxiety
for daily tools and techniques to reduce stress and anxiety.
Why not leave a five star review or give it a rating on Spotify or Apple podcasts?
(10:14):
In this way, we help other people find inner peace.
Your support makes a huge difference.
Until our next practice, stay safe, stay calm, keep breathing deeply.
If you get that promo code, calming@cozierf.com for 41% of, it will make these shows completely
(10:37):
free.
And then in everything, my friend, be kind.
(soft music)
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[MUSIC]
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