December 15, 2025 • 10 mins
You do not have to absorb the stress of the people around you.
Welcome to Day 3 of The Holiday Sanctuary. As we move deeper into the week, social obligations—office parties, family calls, and crowded shops—often increase. For those of us who are sensitive, this contact can feel draining. We often leave these interactions feeling exhausted, not because we did too much, but because we felt too much.In today’s episode, Protecting Your Energy Field, we are building a boundary. We are learning the difference between empathy (understanding someone) and absorption (taking on their emotions).In this session, you will experience:
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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 sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, a
Welcome to Day 3 of The Holiday Sanctuary. As we move deeper into the week, social obligations—office parties, family calls, and crowded shops—often increase. For those of us who are sensitive, this contact can feel draining. We often leave these interactions feeling exhausted, not because we did too much, but because we felt too much.In today’s episode, Protecting Your Energy Field, we are building a boundary. We are learning the difference between empathy (understanding someone) and absorption (taking on their emotions).In this session, you will experience:
- The Cleansing Breath: A visualization-based breathwork technique where you inhale clear, restorative light and exhale the grey smoke of other people’s tension.
- The "Glass Wall" Visualization: A powerful mental exercise to construct a transparent shield around you. This allows you to see and hear the world clearly, but ensures that negativity simply bounces off your field rather than sinking in.
- Affirmations for Boundaries: "I observe stress without absorbing it." "I am the guardian of my own energy."
👉 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
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 sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, a
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome back to calming anxiety. Today is day three of our holiday sanctuary protecting
(00:10):
your energy field. As we move through this week, the external demands
often increase. There are office parties, family phone calls, crowded shops and a general
swirl of other people's emotions. If you are a sensitive person or simply if you are
(00:34):
just tired, it's very easy to become an emotional sponge. You might walk into a room feeling fine
and then leave 10 minutes later feeling heavy, anxious or just exhausted. Simply because you
(00:55):
absorb the stress of the people around you. But I want to remind you of something important today.
You are allowed to witness the chaos without letting it inside. You can be kind, you can be present,
but you do not have the carry luggage that is not yours.
(01:22):
Today we are going to build a shield, not a wall to shut people out, but a beautiful filter
to keep your peace in. So find your quiet place now. Somewhere comfy, you can sit or lie down.
Close your eyes. Let's begin by clearing out anything that you may have already picked up
(01:51):
today. We are going to use the cleansing breath. I would like you to imagine that the air around you
is filled with clean, bright, white light, a crystal energy. This is pure energy, clarity, calm.
(02:17):
I want you now to imagine that any tension inside you, any worry, any stress from others
looks like gray smoke. Let's breathe, take a deep breath in, pulling that white light into your nose,
(02:41):
filling your chest, expanding your ribcage, filling down to your stomach, your whole body
with brightness. Now open your mouth and sigh it out, imagining that gray smoke leaving your body,
pushing it far away, watching it, as if seeing your breath on a cold winter's morning,
(03:10):
as it twists, tumbles and turns, disappearing from view, disappearing from thought.
And again, inhale the white light, let it swirl around your heart, gathering up the dust,
(03:33):
an exhale blowing the gray smoke out. Watch it as if caught by a gentle breeze, as it dissolves into the air,
as it dissipates, it's gone. One more time, the deepest breath yet,
(03:59):
inhale clarity, inhale ownership of your own space, then breathe out the expectations of others,
let it all go, allow yourself this moment of peace and tranquility.
(04:23):
Now that you are clear, let's build your protection, keep your breathing steady and natural.
I want you to visualize yourself sitting exactly where you are.
Now imagine a beautiful shimmering bubble forming around you.
(04:48):
However you imagine is perfect just for you, there is no right or wrong.
Maybe it looks like a sphere of golden light, maybe it looks like a wall of thick, clear glass,
it completely surrounds you, front, back sides above and below. This is your sanctuary.
(05:18):
This is your shield. Inside the bubble, the air is calm.
It is your own atmosphere. Outside the bubble, the world can be noisy,
the world can be frantic, full of turmoil, but notice something special about this shield.
(05:48):
It is transparent, you can see out, you can smile at people, you can hear them,
but their heavy energy cannot get in.
Imagine a situation you might face later this week, maybe a crowded room or a difficult
(06:12):
conversation. See yourself there, but see yourself inside this bubble.
Imagine someone projecting stress or negativity towards you.
Watch as that energy travels through the air, hits your glass wall and simply slides off.
(06:36):
It dissolves harmlessly to the ground. Imagine the noise or the negativity bouncing away
by this invisible shield. It cannot touch you, you are safe inside, you are the observer,
not the absorber. Feel how wonderful empowering that is.
(07:05):
You can love people from inside here without burning yourself out, because you are worthy.
Let's reinforce this shield with our affirmations.
Repeat these in your mind and imagine them strengthening the wall of your bubble with every repetition.
(07:33):
I am the guardian of my own energy.
I observe stress without absorbing it.
I am safe in my bubble.
I choose what I allow in.
(08:03):
My peace is my priority.
Let's repeat them once more. Imagine the color. Imagine your bubble getting stronger.
I am the guardian of my own energy.
(08:23):
I observe stress without absorbing it.
I am safe in my bubble.
I choose what I let in.
My peace is my priority.
(08:55):
Now take a deep breath in, feel the strength of that boundary
and exhale, knowing it is set.
You are back in control, you are strong, you are resilient,
you are allowed these moments of reflection.
(09:20):
Take time each day to be mindful and love all that you are.
Slowly now wiggle your fingers and toes.
On the next out breath if you wish stretch out the muscles in your arms and legs
(09:40):
and open your eyes knowing that this shield remains around you.
It is invisible to others but it is real for you.
Walk through your day safely.
Thank you my friend for putting you first and joining me today.
(10:01):
Let's reconnect tomorrow for the final day, day four, where we will make celebrations
of where we are. Be safe.
If you enjoyed these and you haven't already, please do subscribe.
And as a Christmas gift to me, please share it on social media or leave me a comment.
(10:25):
Take care, smile often and to your beautiful song. Be kind.
you
[BLANK_AUDIO]
Welcome back to calming anxiety. Today is day three of our holiday sanctuary protecting
(00:10):
your energy field. As we move through this week, the external demands
often increase. There are office parties, family phone calls, crowded shops and a general
swirl of other people's emotions. If you are a sensitive person or simply if you are
(00:34):
just tired, it's very easy to become an emotional sponge. You might walk into a room feeling fine
and then leave 10 minutes later feeling heavy, anxious or just exhausted. Simply because you
(00:55):
absorb the stress of the people around you. But I want to remind you of something important today.
You are allowed to witness the chaos without letting it inside. You can be kind, you can be present,
but you do not have the carry luggage that is not yours.
(01:22):
Today we are going to build a shield, not a wall to shut people out, but a beautiful filter
to keep your peace in. So find your quiet place now. Somewhere comfy, you can sit or lie down.
Close your eyes. Let's begin by clearing out anything that you may have already picked up
(01:51):
today. We are going to use the cleansing breath. I would like you to imagine that the air around you
is filled with clean, bright, white light, a crystal energy. This is pure energy, clarity, calm.
(02:17):
I want you now to imagine that any tension inside you, any worry, any stress from others
looks like gray smoke. Let's breathe, take a deep breath in, pulling that white light into your nose,
(02:41):
filling your chest, expanding your ribcage, filling down to your stomach, your whole body
with brightness. Now open your mouth and sigh it out, imagining that gray smoke leaving your body,
pushing it far away, watching it, as if seeing your breath on a cold winter's morning,
(03:10):
as it twists, tumbles and turns, disappearing from view, disappearing from thought.
And again, inhale the white light, let it swirl around your heart, gathering up the dust,
(03:33):
an exhale blowing the gray smoke out. Watch it as if caught by a gentle breeze, as it dissolves into the air,
as it dissipates, it's gone. One more time, the deepest breath yet,
(03:59):
inhale clarity, inhale ownership of your own space, then breathe out the expectations of others,
let it all go, allow yourself this moment of peace and tranquility.
(04:23):
Now that you are clear, let's build your protection, keep your breathing steady and natural.
I want you to visualize yourself sitting exactly where you are.
Now imagine a beautiful shimmering bubble forming around you.
(04:48):
However you imagine is perfect just for you, there is no right or wrong.
Maybe it looks like a sphere of golden light, maybe it looks like a wall of thick, clear glass,
it completely surrounds you, front, back sides above and below. This is your sanctuary.
(05:18):
This is your shield. Inside the bubble, the air is calm.
It is your own atmosphere. Outside the bubble, the world can be noisy,
the world can be frantic, full of turmoil, but notice something special about this shield.
(05:48):
It is transparent, you can see out, you can smile at people, you can hear them,
but their heavy energy cannot get in.
Imagine a situation you might face later this week, maybe a crowded room or a difficult
(06:12):
conversation. See yourself there, but see yourself inside this bubble.
Imagine someone projecting stress or negativity towards you.
Watch as that energy travels through the air, hits your glass wall and simply slides off.
(06:36):
It dissolves harmlessly to the ground. Imagine the noise or the negativity bouncing away
by this invisible shield. It cannot touch you, you are safe inside, you are the observer,
not the absorber. Feel how wonderful empowering that is.
(07:05):
You can love people from inside here without burning yourself out, because you are worthy.
Let's reinforce this shield with our affirmations.
Repeat these in your mind and imagine them strengthening the wall of your bubble with every repetition.
(07:33):
I am the guardian of my own energy.
I observe stress without absorbing it.
I am safe in my bubble.
I choose what I allow in.
(08:03):
My peace is my priority.
Let's repeat them once more. Imagine the color. Imagine your bubble getting stronger.
I am the guardian of my own energy.
(08:23):
I observe stress without absorbing it.
I am safe in my bubble.
I choose what I let in.
My peace is my priority.
(08:55):
Now take a deep breath in, feel the strength of that boundary
and exhale, knowing it is set.
You are back in control, you are strong, you are resilient,
you are allowed these moments of reflection.
(09:20):
Take time each day to be mindful and love all that you are.
Slowly now wiggle your fingers and toes.
On the next out breath if you wish stretch out the muscles in your arms and legs
(09:40):
and open your eyes knowing that this shield remains around you.
It is invisible to others but it is real for you.
Walk through your day safely.
Thank you my friend for putting you first and joining me today.
(10:01):
Let's reconnect tomorrow for the final day, day four, where we will make celebrations
of where we are. Be safe.
If you enjoyed these and you haven't already, please do subscribe.
And as a Christmas gift to me, please share it on social media or leave me a comment.
(10:25):
Take care, smile often and to your beautiful song. Be kind.
you
[BLANK_AUDIO]
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