December 9, 2025 • 11 mins
10-Minute Guided Meditation for Stress and Anxiety Relief: Body Scan, Affirmations, and Quick Reset
Hi Friend, ready for a 10-Minute Calming Meditation to genuinely release stress and anxiety? This practice is your quick reset to help you drop the weight of the day and reaffirm your inherent peace.In this session, we focus on total body relaxation using a mindful body scan to soften your jaw, release your shoulders, and let go of any tightness in your chest or abdomen. We then transition into repeating empowering positive affirmations like, "I am safe," and "I trust myself".
Start your day or end your evening feeling more centered and safe. Use this 10-minute mindfulness practice to leave overthinking and worry behind.🎧 Episode ChaptersTo navigate the session, here are the key sections:
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_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and slee
Hi Friend, ready for a 10-Minute Calming Meditation to genuinely release stress and anxiety? This practice is your quick reset to help you drop the weight of the day and reaffirm your inherent peace.In this session, we focus on total body relaxation using a mindful body scan to soften your jaw, release your shoulders, and let go of any tightness in your chest or abdomen. We then transition into repeating empowering positive affirmations like, "I am safe," and "I trust myself".
Start your day or end your evening feeling more centered and safe. Use this 10-minute mindfulness practice to leave overthinking and worry behind.🎧 Episode ChaptersTo navigate the session, here are the key sections:
- 0:00 | Introduction: Your 10-Minute Reset
- 0:48 | Starting the Practice & Deep Cleansing Breaths
- 1:45 | Gentle Breathwork and Body Relaxation
- 2:06 | Guided Body Scan Meditation (Head to Feet)
- 5:14 | Positive Affirmations for Self-Trust and Safety
- 8:03 | Final Moments of Connection and Stillness
- 9:12 | Sealing the Practice and Conclusion
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_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and slee
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
10 Minute Calming Meditation to Release Stress and Anxiety
(00:05):
Hi Friend, welcome back to Calming Anxiety.
I'm really happy you've chosen to join me today for another 10 minute reset.
This practice is designed to help you release any stress or worry.
An end to allow you to connect deeply with the present moment and reaffirm your inherent
(00:31):
piece. Find your comfortable place now, sitting all
lying down, whatever feels right for your body right now and gently close your eyes.
Start begin by taking three deep cleansing breaths.
(00:55):
Inhale deeply through your nose, filling your belly with fresh, calming air.
Anxiety, slowly through your mouth, releasing any thoughts or tension you carried in.
(01:15):
Again inhale deeply and exhale, let it all go unwind and release.
One more time, a deep cleansing in breath and out, sighing all the air away.
(01:45):
And now return to your natural gentle breath, breathing softly in and out through your nose.
With each breath, allow your body to relax further into the support beneath you.
(02:06):
Bring your attention to your head and face.
Notice any clenching in your jaw or following of your brow.
With a gentle out breath, soften your forehead, relax your eyes and allow your cheeks and mouth
(02:27):
to feel loose and heavy.
Now move your awareness to your neck and shoulders.
This is where we carry the weight of the day.
Take a deep breath into your shoulders and then as you breathe out, imagine the tension
(02:51):
melting away, letting the shoulders drop away from your ears as all the small muscle fibers,
loosen and lengthen and unwind.
Pull down to your chest and heart space.
Notice the gentle movement of your chest rising and falling with each breath.
(03:19):
If you are holding any heaviness or worry in your heart, acknowledge it and on the next
exhale, allow it to soften, let your heart be light.
Shift your attention now to your stomach and abdomen.
(03:42):
Release any tightness here.
Tell this part of your body, "I am safe, I can relax now."
Feel your stomach soften with every out breath.
Relax and unwind.
(04:05):
Moving your focus down to your hips and pelvis, allow this foundational area of your body to
sink fully into its support.
Let go of any physical or emotional bracing.
Now scan down your legs, relax your thighs, your knees, your calf muscles and then your ankles.
(04:37):
Feel the complete surrender of your lower body.
Finally bring your focus to your feet and toes.
Feel the connection of your feet to the floor.
Notice how strong, beautiful and capable your entire body is.
(05:02):
Supporting you in every moment.
Avoid this feeling of total connected stillness.
Now as you rest in this state of deep calm, we will introduce positive affirmations.
(05:24):
You can repeat them silently in your mind, visualizing them or speak them softly out loud,
feeling the truth of these words resonate within you.
I am relaxed.
(05:47):
I am relaxed.
I am safe.
I am safe.
(06:08):
I am safe.
I love my body.
I am grateful for my body.
(06:33):
I am grateful for my body.
I prioritize and nourish my well-being.
(06:59):
I prioritize and nourish my well-being.
I have everything I need within me.
(07:21):
I have everything I need within me.
I love myself.
I trust myself.
(07:48):
I trust myself.
I trust myself.
I just connect once more with the rhythmic rise and fall of every breath in this wonderful
(08:15):
intimate connection of mind, body and soul.
Imagine your lungs filling on every in breath with your dreams, your hopes, your aspirations.
And then with every out breath, you truly allow yourself to unwind deeper, to love all
(08:43):
that you are and reunite mind, body and soul.
Take a final moment to absorb these truths.
Know that this feeling of peace is always accessible to you.
(09:05):
You can return to your breath and this centered self whenever you need it.
Let's take three final deep breaths together to seal this practice.
Inhale and exhale.
(09:26):
Inhale and exhale.
Inhale gathering energy and exhale letting your eyes gently flutter open, bringing this
calm feeling back with you into the day.
(09:49):
Thank you for meditating with me.
And before we go, our own separate ways, I'd just like to share the special promotion with
you that can help you make your self-care routine even better.
If you're looking to truly enhance your relaxation, I highly recommend checking out my partners
(10:11):
at cosyearth.com.
They make the softest, most luxurious bamboo visco's bedding ever.
Their towels are incredible.
It's perfect for maximizing comfort and reducing stress.
So use my code "calming" for 41% off everything on their side as just an incredible offer.
(10:37):
And it helps me keep this show going.
So thank you.
If this video helped you, please do like and subscribe.
Hit that notification bell so you never miss a next meditation.
Sending you love and light.
I'll speak soon and above everything my friend.
(10:59):
Be kind.
10 Minute Calming Meditation to Release Stress and Anxiety
(00:05):
Hi Friend, welcome back to Calming Anxiety.
I'm really happy you've chosen to join me today for another 10 minute reset.
This practice is designed to help you release any stress or worry.
An end to allow you to connect deeply with the present moment and reaffirm your inherent
(00:31):
piece. Find your comfortable place now, sitting all
lying down, whatever feels right for your body right now and gently close your eyes.
Start begin by taking three deep cleansing breaths.
(00:55):
Inhale deeply through your nose, filling your belly with fresh, calming air.
Anxiety, slowly through your mouth, releasing any thoughts or tension you carried in.
(01:15):
Again inhale deeply and exhale, let it all go unwind and release.
One more time, a deep cleansing in breath and out, sighing all the air away.
(01:45):
And now return to your natural gentle breath, breathing softly in and out through your nose.
With each breath, allow your body to relax further into the support beneath you.
(02:06):
Bring your attention to your head and face.
Notice any clenching in your jaw or following of your brow.
With a gentle out breath, soften your forehead, relax your eyes and allow your cheeks and mouth
(02:27):
to feel loose and heavy.
Now move your awareness to your neck and shoulders.
This is where we carry the weight of the day.
Take a deep breath into your shoulders and then as you breathe out, imagine the tension
(02:51):
melting away, letting the shoulders drop away from your ears as all the small muscle fibers,
loosen and lengthen and unwind.
Pull down to your chest and heart space.
Notice the gentle movement of your chest rising and falling with each breath.
(03:19):
If you are holding any heaviness or worry in your heart, acknowledge it and on the next
exhale, allow it to soften, let your heart be light.
Shift your attention now to your stomach and abdomen.
(03:42):
Release any tightness here.
Tell this part of your body, "I am safe, I can relax now."
Feel your stomach soften with every out breath.
Relax and unwind.
(04:05):
Moving your focus down to your hips and pelvis, allow this foundational area of your body to
sink fully into its support.
Let go of any physical or emotional bracing.
Now scan down your legs, relax your thighs, your knees, your calf muscles and then your ankles.
(04:37):
Feel the complete surrender of your lower body.
Finally bring your focus to your feet and toes.
Feel the connection of your feet to the floor.
Notice how strong, beautiful and capable your entire body is.
(05:02):
Supporting you in every moment.
Avoid this feeling of total connected stillness.
Now as you rest in this state of deep calm, we will introduce positive affirmations.
(05:24):
You can repeat them silently in your mind, visualizing them or speak them softly out loud,
feeling the truth of these words resonate within you.
I am relaxed.
(05:47):
I am relaxed.
I am safe.
I am safe.
(06:08):
I am safe.
I love my body.
I am grateful for my body.
(06:33):
I am grateful for my body.
I prioritize and nourish my well-being.
(06:59):
I prioritize and nourish my well-being.
I have everything I need within me.
(07:21):
I have everything I need within me.
I love myself.
I trust myself.
(07:48):
I trust myself.
I trust myself.
I just connect once more with the rhythmic rise and fall of every breath in this wonderful
(08:15):
intimate connection of mind, body and soul.
Imagine your lungs filling on every in breath with your dreams, your hopes, your aspirations.
And then with every out breath, you truly allow yourself to unwind deeper, to love all
(08:43):
that you are and reunite mind, body and soul.
Take a final moment to absorb these truths.
Know that this feeling of peace is always accessible to you.
(09:05):
You can return to your breath and this centered self whenever you need it.
Let's take three final deep breaths together to seal this practice.
Inhale and exhale.
(09:26):
Inhale and exhale.
Inhale gathering energy and exhale letting your eyes gently flutter open, bringing this
calm feeling back with you into the day.
(09:49):
Thank you for meditating with me.
And before we go, our own separate ways, I'd just like to share the special promotion with
you that can help you make your self-care routine even better.
If you're looking to truly enhance your relaxation, I highly recommend checking out my partners
(10:11):
at cosyearth.com.
They make the softest, most luxurious bamboo visco's bedding ever.
Their towels are incredible.
It's perfect for maximizing comfort and reducing stress.
So use my code "calming" for 41% off everything on their side as just an incredible offer.
(10:37):
And it helps me keep this show going.
So thank you.
If this video helped you, please do like and subscribe.
Hit that notification bell so you never miss a next meditation.
Sending you love and light.
I'll speak soon and above everything my friend.
(10:59):
Be kind.
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