December 9, 2025 • 10 mins
Stop a racing mind instantly and find deep relief from stress with this guided Body Scan and Anchor Breath meditation. In Part 2 of our Calming Anxiety Mini-Series, Clinical Hypnotherapist Martin guides you through powerful somatic techniques designed to regulate your nervous system and silence the noise of a busy day.If you are struggling with panic, feeling overwhelmed, or simply need a daily sanctuary to reset, this 10-minute session is your tether in the storm.
We move beyond simple relaxation to finding your "Anchor"—a specific physical point of focus that stops the drift of anxiety—combined with subconscious affirmations to plant seeds of resilience.🌿 In this session, you will learn:
00:00 - Welcome to Your Daily Sanctuary (Part 2)
01:23 - Turning Attention Inward: The Nervous System Reset
02:29 - Finding Your "Anchor" Point
03:18 - Guided Body Scan: Releasing The "Weight of the World"
05:00 - Planting Seeds of Resilience (Visualization)
06:03 - Affirmation 1: "My Breath is My Anchor"
06:34 - Affirmation 2: "I Am Grounded in This Moment"
07:17 - Affirmation 3: "I Breathe in Peace, I Breathe Out Fear"
09:09 - A Gentle Return to the Waking World
10:05 - Spreading a Virus of Kindness
🙏 Support the Podcast: If this session helped you find a moment of peace, please consider subscribing and leaving a 5-star review. Your reviews help others find this tool for healing.Share the Calm: Know someone who is feeling overwhelmed? Share this episode with them via text or social media. Let’s work together to spread a virus of kindness around the world.I care, my friend, truly. Wherever you are, smile often to yourself, and be kind.
👉 Click to subscribe and unlock ad-free episodes now!
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
https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist
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
We move beyond simple relaxation to finding your "Anchor"—a specific physical point of focus that stops the drift of anxiety—combined with subconscious affirmations to plant seeds of resilience.🌿 In this session, you will learn:
- The Anchor Breath Technique: How to identify your body's strongest connection to the breath (nose, chest, or belly) to instantly ground yourself.
- Somatic Body Scan: Using a visualization of "soft white light" to melt tension from the jaw, shoulders, and entire body.
- Anxiety Relief Affirmations: Rewiring the mind with the mantra "I breathe in peace, I breathe out fear".
- Nervous System Reset: Moving from "fight or flight" into a state of deep safety and control.
00:00 - Welcome to Your Daily Sanctuary (Part 2)
01:23 - Turning Attention Inward: The Nervous System Reset
02:29 - Finding Your "Anchor" Point
03:18 - Guided Body Scan: Releasing The "Weight of the World"
05:00 - Planting Seeds of Resilience (Visualization)
06:03 - Affirmation 1: "My Breath is My Anchor"
06:34 - Affirmation 2: "I Am Grounded in This Moment"
07:17 - Affirmation 3: "I Breathe in Peace, I Breathe Out Fear"
09:09 - A Gentle Return to the Waking World
10:05 - Spreading a Virus of Kindness
🙏 Support the Podcast: If this session helped you find a moment of peace, please consider subscribing and leaving a 5-star review. Your reviews help others find this tool for healing.Share the Calm: Know someone who is feeling overwhelmed? Share this episode with them via text or social media. Let’s work together to spread a virus of kindness around the world.I care, my friend, truly. Wherever you are, smile often to yourself, and be kind.
👉 Click to subscribe and unlock ad-free episodes now!
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
https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist
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
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello there, and welcome. This is the Calming Anxiety podcast, your daily sanctuary.
(00:09):
I'm Martin, a clinical hypnotherapist, and this is part 2 of our Carming Anxiety mini-series.
Whether you were here with us for yesterday's session, or you've just found us today
while searching for a way to quiet your racing mind, I'm just glad you're here.
(00:31):
Today we are returning to the most fundamental tool we possess, the breath, in a world that
often feels like a storm. Your breath is the one thing that remains constant. It is the
tether that holds you safe. In this 10 minute session, we're going to find your anchor,
(00:56):
a specific point of focus that stops the drift of anxiety. We'll use a gentle body scan
to melt away the physical symptoms. So please, find your quiet place now, somewhere
comfy, where you won't be disturbed, somewhere to sit, or lie down, whichever you prefer.
(01:23):
Let's begin by turning our attention inward. If you are feeling overwhelmed, or if your
mind is just busy, simply acknowledge those thoughts and let them go. I want you to take
it deep breath in through your nose, go and fill your lungs up completely, pausing at the
(01:48):
top for a moment, and then completely exhale slowly through your mouth. And again, breathe
in pausing at the top for a moment, and then let go deeply and safely as if drifting further
(02:15):
and further down into a natural, translike state. Now I want you to find your anchor. Notice
where you feel the breath the most in your body right now. Is it the cool air entering
(02:36):
through the tip of your nose? Is it the rise and form of your chest, or perhaps the deep
expansion of your belly? Wherever the sensation is the strongest, that is your anchor.
(02:58):
Focus your attention there. Whenever a thought tries to pull you away gently without judgment,
guide your mind back to your anchor point, back to the safety of the breath. Now keeping
the anchor steady, imagine a soft white light of calm hovering just above your head. As
(03:29):
you breathe out, imagine this light flowing down, soothing out over your forehead, relaxing
the tiny muscles in and around your eyes, releasing the tension in your jaw, let your jaw
(03:50):
just drop slightly. Feel that light flowing down into your neck and your shoulders, the places
where you carry the weight of the world. Imagine the tension dissolving like mist on
a cold morning, down through your arms, through the very tips of each and every finger, down
(04:23):
through your chest, in through your stomach, softening the muscles, onwards, down through your
hips, into your legs and all the way down to your toes. Your body is heavy, your body is
(04:45):
relaxed, you are safe here, you are in control. Now that your body is settled and your mind
is anchored, we are going to plant the seeds of resilience, we are going to visualize
(05:09):
affirmations that strengthen your connection to this moment. I would like you to imagine
you are in your mental sanctuary again, your magical place of safety, perhaps you are
sitting by the ocean, watching the waves match the rhythm of your hanky breath. Perhaps
(05:35):
you are in a quiet forest, watching the trees sway gently. Imagine these words appearing
in your mind's eye, may be written in the sand, or perhaps written in the clouds above you.
Read them clearly and repeat them silently in your mind's eye after me. My breath is my
(06:03):
anchor. My breath is my anchor. Feel the truth of that statement, no matter where you are,
(06:23):
you carry this safety with you. Now see the next phrase appearing, I am grounded in this
moment. I am grounded in this moment. Visualize the color, the shape of the letters,
(06:53):
let this thought sink into your subconscious, you are not in the past, you are not in the
future, you are here. And finally, imagine these words in all their beauty, I breathe in
(07:17):
peace, I breathe out fear. I breathe in peace, I breathe out fear. Imagine that dark cloud
(07:38):
of fear twisting and tumbling away from you with every exhalation and with every inhale
you are pulling in that soft white light. Imagine this now, I will give you a rest for
a few seconds from my voice. Just breathe now, you are heavy, you are relaxed, you are
(08:16):
letting go of the need to control the future. Your breath is your anchor, so repeat in your
thoughts this simple affirmation. My breath is my anchor. My breath is my anchor. And simply
(08:49):
relax, appreciating this moment of time, this gift to heal and reset. Knowing that your
anchor is always there, you don't need to search for it, you just need to breathe. As we prepare
(09:09):
to return to the waking world, take a moment to thank yourself for this practice right now.
You have prioritized your peace. Now begin to wiggle your fingers and toes. Take one last
deep breath, refreshing breath, filling the lungs with energy, maybe stretch out the muscles
(09:34):
in your arms and legs. And when you are ready, open your eyes. Thank you for listening to
calming anxiety and for putting your faith in trust in all that I do. If you found value
from this session, please do consider subscribing and leaving a review for others to find. And
(09:57):
please, share this with someone who needs it. Let's spread a virus of kindness together.
And care, my friend, truly, wherever you are, whatever you are doing, smile often to yourself.
And then in every thought, word, indeed, be kind.
(10:18):
Hello there, and welcome. This is the Calming Anxiety podcast, your daily sanctuary.
(00:09):
I'm Martin, a clinical hypnotherapist, and this is part 2 of our Carming Anxiety mini-series.
Whether you were here with us for yesterday's session, or you've just found us today
while searching for a way to quiet your racing mind, I'm just glad you're here.
(00:31):
Today we are returning to the most fundamental tool we possess, the breath, in a world that
often feels like a storm. Your breath is the one thing that remains constant. It is the
tether that holds you safe. In this 10 minute session, we're going to find your anchor,
(00:56):
a specific point of focus that stops the drift of anxiety. We'll use a gentle body scan
to melt away the physical symptoms. So please, find your quiet place now, somewhere
comfy, where you won't be disturbed, somewhere to sit, or lie down, whichever you prefer.
(01:23):
Let's begin by turning our attention inward. If you are feeling overwhelmed, or if your
mind is just busy, simply acknowledge those thoughts and let them go. I want you to take
it deep breath in through your nose, go and fill your lungs up completely, pausing at the
(01:48):
top for a moment, and then completely exhale slowly through your mouth. And again, breathe
in pausing at the top for a moment, and then let go deeply and safely as if drifting further
(02:15):
and further down into a natural, translike state. Now I want you to find your anchor. Notice
where you feel the breath the most in your body right now. Is it the cool air entering
(02:36):
through the tip of your nose? Is it the rise and form of your chest, or perhaps the deep
expansion of your belly? Wherever the sensation is the strongest, that is your anchor.
(02:58):
Focus your attention there. Whenever a thought tries to pull you away gently without judgment,
guide your mind back to your anchor point, back to the safety of the breath. Now keeping
the anchor steady, imagine a soft white light of calm hovering just above your head. As
(03:29):
you breathe out, imagine this light flowing down, soothing out over your forehead, relaxing
the tiny muscles in and around your eyes, releasing the tension in your jaw, let your jaw
(03:50):
just drop slightly. Feel that light flowing down into your neck and your shoulders, the places
where you carry the weight of the world. Imagine the tension dissolving like mist on
a cold morning, down through your arms, through the very tips of each and every finger, down
(04:23):
through your chest, in through your stomach, softening the muscles, onwards, down through your
hips, into your legs and all the way down to your toes. Your body is heavy, your body is
(04:45):
relaxed, you are safe here, you are in control. Now that your body is settled and your mind
is anchored, we are going to plant the seeds of resilience, we are going to visualize
(05:09):
affirmations that strengthen your connection to this moment. I would like you to imagine
you are in your mental sanctuary again, your magical place of safety, perhaps you are
sitting by the ocean, watching the waves match the rhythm of your hanky breath. Perhaps
(05:35):
you are in a quiet forest, watching the trees sway gently. Imagine these words appearing
in your mind's eye, may be written in the sand, or perhaps written in the clouds above you.
Read them clearly and repeat them silently in your mind's eye after me. My breath is my
(06:03):
anchor. My breath is my anchor. Feel the truth of that statement, no matter where you are,
(06:23):
you carry this safety with you. Now see the next phrase appearing, I am grounded in this
moment. I am grounded in this moment. Visualize the color, the shape of the letters,
(06:53):
let this thought sink into your subconscious, you are not in the past, you are not in the
future, you are here. And finally, imagine these words in all their beauty, I breathe in
(07:17):
peace, I breathe out fear. I breathe in peace, I breathe out fear. Imagine that dark cloud
(07:38):
of fear twisting and tumbling away from you with every exhalation and with every inhale
you are pulling in that soft white light. Imagine this now, I will give you a rest for
a few seconds from my voice. Just breathe now, you are heavy, you are relaxed, you are
(08:16):
letting go of the need to control the future. Your breath is your anchor, so repeat in your
thoughts this simple affirmation. My breath is my anchor. My breath is my anchor. And simply
(08:49):
relax, appreciating this moment of time, this gift to heal and reset. Knowing that your
anchor is always there, you don't need to search for it, you just need to breathe. As we prepare
(09:09):
to return to the waking world, take a moment to thank yourself for this practice right now.
You have prioritized your peace. Now begin to wiggle your fingers and toes. Take one last
deep breath, refreshing breath, filling the lungs with energy, maybe stretch out the muscles
(09:34):
in your arms and legs. And when you are ready, open your eyes. Thank you for listening to
calming anxiety and for putting your faith in trust in all that I do. If you found value
from this session, please do consider subscribing and leaving a review for others to find. And
(09:57):
please, share this with someone who needs it. Let's spread a virus of kindness together.
And care, my friend, truly, wherever you are, whatever you are doing, smile often to yourself.
And then in every thought, word, indeed, be kind.
(10:18):
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