November 18, 2025 • 11 mins
Are you tired of the endless loop of overthinking and racing thoughts? In this powerful 10 minute guided meditation, we provide instant anxiety relief by teaching you the core technique of letting go of thoughts that do not serve you.This is more than just relaxation; it's a practical mindfulness practice designed to calm an anxious mind and establish a feeling of control and balance. It's ideal for beginners or seasoned meditators looking for a quick morning meditation to set a positive intention, or a stress relief session before bed.What you will experience in this session:
THANK YOU TO OUR SPONSOR:If you enjoyed this feeling of comfort and calm, you will love our partner, CozyEarth.com. When you are ready to create a truly tranquil space, their Bamboo Viscose sheets and loungewear are the perfect fit.Go on and visit CozyEarth.com and use the exclusive promo code CALMING at checkout to save 41% off your entire order! That's a great way to support this channel and find peace in your environment.
FOLLOW & CONNECT:Please do like and subscribe for more guided meditations released every day!
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
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/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
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_confi
- Deep Belly Breathing: A simple but effective technique to immediately soothe your nervous system and achieve total body relaxation.
- The Flowing Stream Metaphor: Learn to view thoughts like water trickling down a stream, observing them without judgment or getting "sucked into the content of our thoughts".
- Emotional De-escalation: Practice non-attachment to worries, helping you de-escalate your emotional response to external stressors and release negative anchors.
- [00:00:15] Setting a Relaxed yet Alert Posture
- [00:00:43] Three Slow, Deep Belly Breaths for Instant Calm
- [00:01:29] Anchoring to the Natural Rhythm of the Breath
- [00:03:00] Noticing Racing Thoughts and Worries
- [00:07:00] The Letting Go Metaphor: Viewing Thoughts like Clouds
- [00:10:00] Setting the Intention to Practice Emotional De-escalation
- [00:11:30] Session Conclusion & Final Affirmation
- [00:11:30] Special Offer from CozyEarth.com
THANK YOU TO OUR SPONSOR:If you enjoyed this feeling of comfort and calm, you will love our partner, CozyEarth.com. When you are ready to create a truly tranquil space, their Bamboo Viscose sheets and loungewear are the perfect fit.Go on and visit CozyEarth.com and use the exclusive promo code CALMING at checkout to save 41% off your entire order! That's a great way to support this channel and find peace in your environment.
FOLLOW & CONNECT:Please do like and subscribe for more guided meditations released every day!
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
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/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
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_confi
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
10 Minute Guided Meditation Let Go of overthinking
(00:07):
Welcome.
Thank you for taking this time for yourself.
Find a comfortable position, sitting up or lying down in a posture that feels both relaxed
yet alert.
Close your eyes softly.
(00:28):
Open your forehead and let a slight soft smile settle on your lips.
Let's begin by taking three slow, deep, belly breaths.
Breathe in slowly through your nose, filling the belly and the chest completely.
(00:51):
Hold it for just a moment.
And then gently release that breath with a slow, calming sigh.
Repeat that pattern twice more.
Slow, deep inhale, allowing any tension you're holding to just melt away and a gentle,
(01:18):
full out breath.
Relax with every rise and form.
Now, let your breathing return to its natural rhythm, light and easy.
(01:39):
Allow the rise and fall of the breath to happen in its own time at its own pace.
Your only job right now is to follow the breath as it flows through you, following it in,
following it out.
(02:00):
Breath by breath, moment by moment.
Maybe focus on one area of your chest and just take note of the sensations as you inhale.
And then as you breathe out, notice the subtle difference in feeling.
(02:27):
But imagine a warm wave of relaxation starting to build and cascade out from your chest with
every out breath.
And as you sit, you may notice thoughts beginning to arise.
(02:48):
Thoughts about the past, the future, to do lists or worries, the racing thoughts that fuel
anxiety.
This is natural.
We are not trying to stop them.
Instead, simply notice the thought arising.
(03:11):
We make an effort to search for them, but when they appear, gently observe them.
Notice if they have a charge or if they trigger an emotional response.
Follow your thoughts, feel every part of them and then observe them without emotion.
(03:40):
Maybe a memory, a thought and then see it as if standing outside, observing it from a different
perspective with curiosity.
With no emotion, you take back control over overthinking and you allow these moments of
(04:03):
stress, of anxiety to let go.
Now imagine breathing in as if on a cold winter's morning, but you breathe in freshness, life,
you truly feel alive.
(04:25):
And then as you exhale, as you notice your breath, like small, soft white clouds, caught
on a gentle breeze.
They twist, tumble and turn away from you before they dissipate and disappear.
(04:47):
Now bundle up all of those negative thoughts, those moments of stress, of doubt and anxiety.
And on the next out breath, imagine breathing them out as a dark cloud.
Please stand there, just noticing them as they too leave your body in mind, twisting, turning
(05:16):
and tumbling before disappearing from you, disappearing from thought and disappearing from
memory.
Believe you, calm, balanced and refreshed.
(05:39):
The goal now is to refrain from getting sucked into the content of our thoughts.
Try to view thoughts like water trickling downstream or clouds drifting across a vast sky.
Give the thought a quiet acknowledgement.
(06:03):
Ah, that's a thought about the future.
And then simply let it pass.
You are the peaceful sky, not the fleeting cloud.
We are practicing letting everything come and go like the breath itself.
(06:27):
You do not have to cling to any thought.
You don't have to take them personally.
So breathe in all of your ambitions, your hopes, your dreams, holding for a moment at the
(06:47):
top and then exhale the negative anchors imposed on you by others and allow them to just drift
away to leave the sanctuary of your consciousness in a state of harmony and balance.
(07:12):
Relax, unwind, deeper and deeper now with every out breath, with every word I say and with
every beat of your heart.
(07:32):
And in the beauty of this gift of time to honour who you are.
Imagine and repeat these beautiful powerful words.
I let go of what does not serve me.
(07:55):
I let go of what does not serve me.
I let go of what does not serve me.
(08:16):
And just relax.
Feeling a new sense of confidence, of control, a new way of thinking, feeling and reacting
that now permeates through every thought and interaction of your world.
And in the coming days, weeks and months, you start to notice small, perceptible, powerful
(08:43):
and positive changes and these only served cascade and increase your enjoyment in life.
Just take one more mindful breath in.
Relax as you exhale and be at peace with all that you are.
(09:09):
Now take a few deeper calming breaths right now.
Notice how it feels to pay attention to your thoughts without clinging to them, without giving
them the power to create anxiety.
Maybe if you can carry this feeling of non-attachment with you, make a conscious intention to practice
(09:33):
deescalating your emotional response throughout the day.
Now gently bring your attention back to the room.
Hear the sounds around you, feel your body alive beneath you.
And when you are ready, slowly open your eyes.
(09:59):
I hope you feel calm, refreshed and grounded.
This feeling of comfort is exactly why I am grateful to partner with CozyEarth.com.
When you are ready to create a truly tranquil space, their Bamboo Viska sheets and loungewear
are a perfect fit.
Go on visit CozyEarth.com and use my promo code "Calming" at their checkout and say 41%
(10:26):
of your order.
That's a great way to support this channel.
And also find peace in your environment.
Thank you though for joining me for this session.
Please do like and subscribe for more guided meditations, have a wonderful day my friend and
I'll speak to you soon.
(10:48):
But more than all of this, in everything you do, in every thought, word and deed, it's
simple.
Be kind.
(11:09):
10 Minute Guided Meditation Let Go of overthinking
(00:07):
Welcome.
Thank you for taking this time for yourself.
Find a comfortable position, sitting up or lying down in a posture that feels both relaxed
yet alert.
Close your eyes softly.
(00:28):
Open your forehead and let a slight soft smile settle on your lips.
Let's begin by taking three slow, deep, belly breaths.
Breathe in slowly through your nose, filling the belly and the chest completely.
(00:51):
Hold it for just a moment.
And then gently release that breath with a slow, calming sigh.
Repeat that pattern twice more.
Slow, deep inhale, allowing any tension you're holding to just melt away and a gentle,
(01:18):
full out breath.
Relax with every rise and form.
Now, let your breathing return to its natural rhythm, light and easy.
(01:39):
Allow the rise and fall of the breath to happen in its own time at its own pace.
Your only job right now is to follow the breath as it flows through you, following it in,
following it out.
(02:00):
Breath by breath, moment by moment.
Maybe focus on one area of your chest and just take note of the sensations as you inhale.
And then as you breathe out, notice the subtle difference in feeling.
(02:27):
But imagine a warm wave of relaxation starting to build and cascade out from your chest with
every out breath.
And as you sit, you may notice thoughts beginning to arise.
(02:48):
Thoughts about the past, the future, to do lists or worries, the racing thoughts that fuel
anxiety.
This is natural.
We are not trying to stop them.
Instead, simply notice the thought arising.
(03:11):
We make an effort to search for them, but when they appear, gently observe them.
Notice if they have a charge or if they trigger an emotional response.
Follow your thoughts, feel every part of them and then observe them without emotion.
(03:40):
Maybe a memory, a thought and then see it as if standing outside, observing it from a different
perspective with curiosity.
With no emotion, you take back control over overthinking and you allow these moments of
(04:03):
stress, of anxiety to let go.
Now imagine breathing in as if on a cold winter's morning, but you breathe in freshness, life,
you truly feel alive.
(04:25):
And then as you exhale, as you notice your breath, like small, soft white clouds, caught
on a gentle breeze.
They twist, tumble and turn away from you before they dissipate and disappear.
(04:47):
Now bundle up all of those negative thoughts, those moments of stress, of doubt and anxiety.
And on the next out breath, imagine breathing them out as a dark cloud.
Please stand there, just noticing them as they too leave your body in mind, twisting, turning
(05:16):
and tumbling before disappearing from you, disappearing from thought and disappearing from
memory.
Believe you, calm, balanced and refreshed.
(05:39):
The goal now is to refrain from getting sucked into the content of our thoughts.
Try to view thoughts like water trickling downstream or clouds drifting across a vast sky.
Give the thought a quiet acknowledgement.
(06:03):
Ah, that's a thought about the future.
And then simply let it pass.
You are the peaceful sky, not the fleeting cloud.
We are practicing letting everything come and go like the breath itself.
(06:27):
You do not have to cling to any thought.
You don't have to take them personally.
So breathe in all of your ambitions, your hopes, your dreams, holding for a moment at the
(06:47):
top and then exhale the negative anchors imposed on you by others and allow them to just drift
away to leave the sanctuary of your consciousness in a state of harmony and balance.
(07:12):
Relax, unwind, deeper and deeper now with every out breath, with every word I say and with
every beat of your heart.
(07:32):
And in the beauty of this gift of time to honour who you are.
Imagine and repeat these beautiful powerful words.
I let go of what does not serve me.
(07:55):
I let go of what does not serve me.
I let go of what does not serve me.
(08:16):
And just relax.
Feeling a new sense of confidence, of control, a new way of thinking, feeling and reacting
that now permeates through every thought and interaction of your world.
And in the coming days, weeks and months, you start to notice small, perceptible, powerful
(08:43):
and positive changes and these only served cascade and increase your enjoyment in life.
Just take one more mindful breath in.
Relax as you exhale and be at peace with all that you are.
(09:09):
Now take a few deeper calming breaths right now.
Notice how it feels to pay attention to your thoughts without clinging to them, without giving
them the power to create anxiety.
Maybe if you can carry this feeling of non-attachment with you, make a conscious intention to practice
(09:33):
deescalating your emotional response throughout the day.
Now gently bring your attention back to the room.
Hear the sounds around you, feel your body alive beneath you.
And when you are ready, slowly open your eyes.
(09:59):
I hope you feel calm, refreshed and grounded.
This feeling of comfort is exactly why I am grateful to partner with CozyEarth.com.
When you are ready to create a truly tranquil space, their Bamboo Viska sheets and loungewear
are a perfect fit.
Go on visit CozyEarth.com and use my promo code "Calming" at their checkout and say 41%
(10:26):
of your order.
That's a great way to support this channel.
And also find peace in your environment.
Thank you though for joining me for this session.
Please do like and subscribe for more guided meditations, have a wonderful day my friend and
I'll speak to you soon.
(10:48):
But more than all of this, in everything you do, in every thought, word and deed, it's
simple.
Be kind.
(11:09):
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