Body Scan and Soften Tension

Stop waiting for the perfect circumstances to feel joy. In this 10-minute mindfulness for beginners journey, we shift your mindset from reactive to intentional, providing deep anxiety relief and restorative power for those experiencing seasonal burnout or chronic stress.Success is measured by your ability to choose calm in the chaos. Today, we use powerful affirmations and nervous system regulation techniques—including the "double inhale" and somatic squeezing—to help you stop overthinking and silence racing thoughts. Whether you are looking for a morning meditation to set a daily intention or a way to unwind before sleep, this session provides a sanctuary for your consciousness.Inside This Episode, You Will Discover:

• The Double Inhale Technique: A physiological sigh to release immediate tension.
• The Golden Thread Visualization: A practice for heart-opening and grounding.
• Affirmation Power: Planting the seeds of happiness with the mantra: "I give myself permission to be happy."
• Mind-Body Connection: A focused scan to melt the "gray mist" of tension behind the eyes and jaw.
• Renewable Energy: A visualization of walking into a new season of abundance.

3 Caring Tips for a Happier, More Positive Life

1. Glimmer Hunting: Find three tiny moments of safety or joy throughout your day.
2. The Play Intervention: Spend five minutes daily on something purely tactile and "unproductive," like drawing or dancing, to reset your nervous system.
3. Somatic Squeezing: When stress arises, squeeze every muscle tight for five seconds and release to signal to your brain that the stress cycle is over.

Timestamps for Deep Relaxation

• 00:00 – Cold Open: The permission to be happy.
• 00:27 – Introduction to Mindfulness for Beginners.
• 01:08 – The Double Inhale: Breathwork for stress release.
• 02:00 – Body Scan: Softening the "gray mist" of tension.
• 03:43 – Affirmation Session: "I give myself permission to be happy."
• 05:36 – Visualization: The glowing ember of the solar plexus.
• 06:54 – 3 Caring Tips for a positive life.
• 08:58 – Outro: Protecting your newly awakened energy.

Join the SeriesThis episode is part of our "Protecting Your Energy" mini-series. Be sure to join us tomorrow for Part 2, where we explore how to maintain this inner peace and guard your renewable energy against external negativity.Subscribe to Calming Anxiety for daily guided meditations, sleep hypnosis, and panic attack relief.


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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.