Progressive Body Scan to Release Tension

This episode of Calming Anxiety is a restorative mindfulness for beginners guide designed to help you reclaim your inner peace from the noise of the world. In today’s session, we perform a deep dive into the restorative power of your own breath and consciousness, shifting your metric of success from high-output optimization to intentional, bone-deep stillness.Learn how to manually turn off your stress response using the double inhale breath technique, a powerful tool to engage your vagus nerve and flip the switch from "fight or flight" to "rest and digest." Through a progressive body scan and golden light visualization, you will soften tension and build a protective boundary around your energy.Episode Chapters

• 00:00 – Welcome to Calming Anxiety: Setting Your Intentions
• 01:10 – The Double Inhale: Manually Turning Off Stress
• 02:14 – Activating the Vagus Nerve: From Fight or Flight to Peace
• 02:37 – Progressive Body Scan: Softening the Armor of Tension
• 04:24 – Golden Light Visualization & Self-Affirmations
• 05:51 – Creating Your Protective Energy Sphere
• 07:59 – The River of Thoughts: A Mindfulness Exercise
• 08:46 – 3 Practical Tips for Vitality and Boundaries
• 10:00 – Grounding & Returning to the Room

3 Caring Tips for Your Daily JourneyTo carry this sense of peace into your busy day, try these three simple practices:

1. The One-Minute Wait: Before saying "yes" to a new request, pause for 60 seconds to check if you truly have the energy to give.
2. The "Not Now" Shelf: When a worry persists, visualize placing it on a high shelf to deal with later. Often, the worry vanishes before you ever reach for it again.
3. The 30-Second Unplug: If you feel overwhelmed, physically place your phone in another room and take three deep breaths to create immediate mental distance.

Join Our Community If this session helped you find a moment of quiet today, please share it on your social media or send it to a friend who needs a deep breath. Your support helps our community bloom!Remember: Your vitality is your primary currency—invest in it with rest.

Break the Cycle of Anxiety Today Are you ready to stop the spiral? Join me in the Anxiety Circuit Breaker course, specifically designed to help you regain control and find your calm in just minutes. You can access the full course and take the first step toward a quieter mind by visiting calminganxiety.fm.

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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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Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk

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 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/

Backing Music: Chris Collins

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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, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.