Podcasts about minute meditations

Need a quick moment to breathe, reset, and bring yourself back to the present?

Why Do I Feel Anxious When Nothing Is Wrong? — A 10-Minute Guided Meditation for Anxiety for No Reason | Grounding & Letting Go Why do I feel anxious when nothing is wrong? Everything is fine. Nobody has called with bad news, the house is quiet, and yet there it is: that little knot inside saying something isn't right. This guided meditation is for anxiety for no reason, the frustrating kind where there's nothing you can point to, so your mind goes searching for something to worry about and fills a perfectly ordinary quiet moment with it. For a quiet place to return to whenever this feeling catches you out, download Anchored, Calming Anxiety's free companion app. Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode doesn't try to find what's wrong. Instead you'll practise what it feels like to stop looking. It starts with simple grounding (one thing you can see, one thing you can hear, one place your body is being held), then moves to noticing your breath without fixing it. Along the way you'll learn why sometimes the feeling comes first and the mind goes looking for an explanation afterwards. Then comes a steadying phrase, "I don't have to know why right now," along with affirmations for unexplained anxiety and three caring tips. Want more support? Download Martin's free Five Things to Try When Anxiety Hits at https://calminganxiety.org/calm. It's five simple things you can reach for when anxiety starts. ⏱️ Time Chapters* 00:00 – Why Do I Feel Anxious When Nothing Is Wrong?* 01:16 – Welcome & Martin's Free Five Things* 02:05 – Practising What It Feels Like to Stop Looking* 02:58 – Grounding: See, Hear, Feel Supported* 03:34 – Noticing the Breath Without Fixing It* 04:08 – When the Feeling Comes First* 05:07 – "I Don't Have to Know Why Right Now"* 05:53 – Softening the Body* 06:20 – Sitting Beside Yourself* 07:04 – Affirmations for Unexplained Anxiety* 08:10 – Floating in the Moment* 08:37 – Three Daily Caring Tips* 09:33 – Coming Back Gently* 09:55 – A Note From Martin 

Why Does My Voice Shake When I'm Anxious? — A 10-Minute Guided Meditation for a Shaky Voice & Anxiety Relief | 6-3-9 Breathing Why does my voice shake when I'm anxious? If your voice trembles or wobbles when you talk, whether in a meeting, on the phone or just saying something that matters, this guided meditation is for that kind of anxiety other people can actually hear. Most of us assume the problem is the throat. But anxiety affects the whole system you speak with: your breathing, the muscle tension around your jaw and shoulders, and the way you control your voice. For a quiet place to return to whenever this feeling catches you out, download Anchored, Calming Anxiety's free companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode explains why anxious breathing turns short and high in the chest. You try to stand an eleven-word sentence on a breath built for four, and somewhere around word seven the floor runs out. Rather than practising speaking, you'll practise the floor underneath it with 6-3-9 descending breathing: six in, rest for three, and nine slowly out. It's a long, unhurried out-breath your voice can rest on. Then come affirmations for a shaky voice, a calming aura of confidence for the throat and chest, and three caring tips for speaking anxiety. Want more support? Download Martin's free Five Things to Try When Anxiety Hits at https://calminganxiety.org/calm. It's five simple things, so you know what to reach for. ⏱️ Time Chapters* 00:00 – Welcome & Martin's Free Five Tips* 00:44 – Finding Your Quiet Place* 01:00 – Why Your Voice Shakes When You're Anxious* 02:12 – The Grip That Makes It Worse* 02:37 – 6-3-9 Descending Breathing* 04:35 – Letting the Out-Breath Carry a Soft Sigh* 05:28 – The Breath Your Voice Can Rest On* 06:07 – Affirmations for a Shaky Voice* 07:38 – An Aura of Calm Confidence* 08:44 – Three Daily Caring Tips* 09:49 – Coming Back Gently* 10:26 – A Note From Martin: Five Things to Try 

This meditation starts immediately with no introduction and is a powerful meditation for deep progressive relaxation. Therefore, please do not drive or do anything else but be in a safe place where you can sit or lie down, be undistracted, close your eyes and completely let go.  I recorded this podcast for my 97-year mother and I'm sharing it with you as well. It is very helpful to her for immediate relaxation, stress reduction and calming. She experiences better sleep, lower blood pressure, and other health effects that can flow from deep relaxation.  The effects have been immediate for her.These podcasts are meant to supplement your personal path of awakening whatever that might be. They are a compilation of what I have found to be the most helpful over the last 50 years on my path of awakening. I feel these podcasts are most powerful when listened to in sequence from podcast one forward because each is built on the last.  Though they, also, all stand on their own.  Since we are each a bit different, if anything does not resonate, please disregard it and follow your heart. All my podcasts and website are here and free. Enjoy!Though I am a psychotherapist, and these podcasts are offered to be spiritually helpful, they are not psychotherapy.  If psychotherapy is ever needed, please reach out to a psychotherapist.www.williamecooper.wordpress.com for more support.  You may, especially, enjoy the short contemplations and the resource page which gives you some supportive material.

Why Am I So Frightened of Needing People? — A 10-Minute Guided Meditation for Fear of Relying on Others & Anxiety Relief | 4-6 Breathing Why am I so frightened of needing people? Someone did something kind for you recently, and for about half a second it was lovely. Then something underneath went cold: "What would I do if they weren't here?" Ever since, you've been quietly trying to need them a little less. This guided meditation is for that fear of relying on others, of being a burden and of losing the people who are still right here. For a quiet place to return to whenever this feeling catches you out, download Anchored, Calming Anxiety's free companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses gentle 4-6 breathing with a small, soft pause after the out-breath, a chance to notice that the next breath arrives without you having to go and get it. Then comes the image of a warm amber lamp left on in a hallway, which is never diminished by being used, along with affirmations for self-worth, and three caring tips for when asking for help feels like running up a debt. Want more support? Download Martin's free Five Things to Try When Anxiety Hits at https://calminganxiety.org/calm. It's a small toolbox for evenings like this, with nothing to sign up to. ⏱️ Time Chapters* 00:00 – Why Am I So Frightened of Needing People?* 00:50 – Welcome & Martin's Free Five Tips* 01:31 – Finding Your Quiet Place* 02:04 – 4-6 Breathing With a Soft Pause* 04:16 – Letting the Breath Arrive* 04:24 – The Amber Lamp: Needing Someone Isn't a Debt* 05:42 – Affirmations for Needing People* 08:26 – Three Daily Caring Tips* 09:22 – Coming Back Gently* 09:57 – A Note From Martin: Five Things to Try 

  From the time we learn to talk, we're often taught to quiet the whispers within and look outside ourselves for the answers.     But as women creating business through the Divine Feminine, our inner knowing is part of the magic. It guides us through uncertainty, helps us recognize what is truly aligned, and brings us back to the deeper wisdom of who we are and what we're here to create.    That is exactly what today's guest brings to this conversation. Teresa Wornstaff is an intuitive channel, transformational guide, author, healer, soul contract analyst, global summit creator, and former corporate leader devoted to normalizing spirituality and awakening conscious evolution. Blending decades of intuitive mastery with more than 30 years of leadership experience, Teresa helps others reconnect with their own wisdom, claim their sovereignty, and create lives led by clarity, purpose, and soul.    Episode Highlights  07:19 - Clearing karma, learning lessons, and growing through hard things    Teresa explains how growing up with intuitive sensitivity led her to "close things down" in order to fit in, while still becoming highly aware of people, energy, and systems around her.    09:31 - Intuition as the inward expansion of the senses    Teresa defines intuition as the expansion of the physical senses inward, not just a gut feeling, and says it helps us perceive vibration, safety, and alignment more clearly.    12:02 - Quieting the mind and trusting the heart    The mind analyzes what it knows, while the heart knows the truth and can access what the mind cannot.    18:58 - Curiosity as the antidote to judgment    Julie and Teresa discuss how 2020 felt like a "great cracking open" for leaders, witches, and magic women who are being called to build new paths without a map.    20:03 - Do what you love and let the money follow    Teresa connects intuition and business by saying financial success comes from doing what you love, trusting divine support, and letting money flow toward aligned work.    22:44 - Taking action from trust instead of desperation    Julie and Teresa discuss the practical and energetic side of monetization, while trusting that source provides, and course-corrects.    Mentioned  Meditation on YouTube to balance Divine Masculine and Divine Feminine: https://youtu.be/MoBg160Pvho   Download the 10-Minute Meditation for Clarity, Calm, and Confidence: https://teresawornstaff.com/     Connect with Teresa Wornstaff    Website: https://teresawornstaff.com/   Instagram: https://www.instagram.com/teresawornstaff/   Facebook: https://www.facebook.com/teresa.wornstaff   YouTube: https://www.youtube.com/channel/UCKphkWQjbZTlQOBoKj0bG6g   LinkedIn: https://www.linkedin.com/in/teresa-wornstaff/   Podcast: Soul Channel Podcast at https://teresawornstaff.com/soul-channel-podcast/    Connect with Julie Foucht     Website: https://juliefoucht.com/   Instagram: https://www.instagram.com/artoffemininebusiness/   Facebook: https://www.facebook.com/JulieFouchtCoaching/   Facebook Group: https://www.facebook.com/groups/FeminineMarketingMagic/  YouTube: https://www.youtube.com/@JulieFoucht   LinkedIn: https://www.linkedin.com/in/coachjulz/  Podcast: The Art of Feminine Business with Julie Foucht at https://juliefoucht.com/podcast/  

Why Can't I Answer When Someone Asks How I Am? — A 10-Minute Meditation for When the Words Won't Come Somebody asked you properly today. They stopped, looked at you, and said, "How are you doing?" — and then they actually waited. There was a half a second in there where you had the chance to tell them. But what came out was, "Yeah, good, you." And you've been carrying that little moment around ever since, because it felt like a lie. It wasn't. This is for anyone who freezes when someone asks how they're doing, who can't find the words to answer honestly, and who's been quietly wondering why such a small question lands so hard. For a place to return to rather than another place to explain yourself, download Anchored, Calming Anxiety's companion app, on the App Store athttps://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Inside it there's a daily check-in that never asks a follow-up question — no one on the other end, nothing to explain, some days you just need to be asked the right amount. This session uses 4-2-6 breathing — in through the nose for four, a two-count rest, out through the mouth for six — and it asks you to notice that rest without gripping it or bracing against it, because it's not a hole to fill, it's two counts in which absolutely nothing is being asked of you. From there we sit with the idea that not having the words isn't the same as not being honest, and that you're not lying to anyone — you just haven't read yourself properly yet. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode is for the moment right after someone asks, and for anyone who's ever wanted to give a truer answer than the one that came out. ⏱️ Time Chapters* 00:00 – The half-second before you answer* 00:53 – Welcome to Calming Anxiety and the Anchored check-in* 01:32 – Why does such a small question land so hard?* 01:46 – Finding your quiet place* 01:54 – 4-2-6 breathing: the rest that asks nothing of you* 03:54 – You're not lying, you just haven't read yourself yet* 04:19 – Guided affirmations* 07:56 – Three daily caring tips* 08:55 – Coming back gently* 09:19 – Closing and sign-off 

Why Do I Feel Guilty After Cancelling Plans? — A 10-Minute Meditation for Relief, Guilt and Needing Rest You sent the message — so sorry, won't be able to make it — and for about four seconds you felt wonderful. Genuine relief. Shoulders coming down, the whole evening handed back to you. And then it turned. Now you're here, phone face down on the cushion, feeling like a terrible friend. If cancelling plans leaves you with that exact one-two of relief and guilt, this guided meditation is for the ten minutes after you press send. For a place to return to whenever this happens, download Anchored, Calming Anxiety's companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist Martin Hewlett, this episode uses nadi shodhana, alternate nostril breathing, to hold two feelings side by side without either one winning, then moves into affirmation work that separates the relief (a reading on your own fuel gauge) from the guilt (a feeling, never a fact) — because needing rest was never a character flaw. ⏱️ Time Chapters* 00:00 – The Four Seconds of Relief* 00:40 – Welcome & Anchored* 01:08 – Two Feelings, Not One Argument* 02:20 – Breathing: Alternate Nostril* 04:54 – Setting the Guilt Down* 05:23 – Warmth Spreading Through You* 06:31 – Affirmations for Cancelling Plans* 07:54 – Settling Deeper* 08:14 – Three Daily Caring Tips* 08:57 – Coming Back Gently* 09:22 – A Note From Martin 

Am I Too Much? — A 10-Minute Meditation for Feeling Like a Burden and the Fear of Being Too Much It arrives quietly, usually afterwards, usually once you've been talking for a while. They were kind. They were still listening. And somewhere underneath it, you'd already started apologising in your head for taking up the evening. If you've ever wondered am I too much, or felt afraid of being a burden to the people who love you, this guided meditation sits with exactly that feeling, and gently questions the running total anxiety keeps on your behalf. For more of this kind of support whenever you need it, download Anchored, Calming Anxiety's companion app — there's a whole section inside called Confidence and Self-Worth you can return to as often as you like.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist Martin Hewlett, this episode uses a three-part breath (filling the belly, then the ribs, then the top of the chest) to help you take up the whole of your own lungs, before moving into affirmation work that separates needing people from being a burden to them. ⏱️ Time Chapters* 00:00 – "Am I Too Much?"* 00:40 – Welcome & Anchored* 01:26 – The Running Total* 02:46 – Breathing: The Three-Part Breath* 05:00 – A Gift of Time* 05:27 – Someone Who Is Glad You Exist* 06:31 – Affirmations for Belonging* 08:16 – Three Daily Caring Tips* 09:08 – Coming Back Gently* 09:46 – A Note From Martin 

Our guest this week is teacher Shamash Alidina.  He shares a simple technique for opening and strengthening your awareness and curiosity about everyday things. This walking meditation is designed to help you:  Practice seeing the world with a "beginner's mind"  Get outside, move, breathe, and give your churning mind a break Notice things in a new way through your senses Shamash Alidina has been practising mindfulness since 1998 and runs his own successful training organisation. He is the author of Mindfulness For Dummies and the forthcoming Breathing Exercises for Dummies. He frequently pops up in newspapers, magazines and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He's been teaching mindfulness full-time since 2010. The transcription of this guided meditation will be online and in our app at Mindful.org next week.  Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Shamash Alidina here. Go Deeper Nurturing a beginner's mind doesn't mean we pretend we don't know stuff. It just means we get more intentional about pausing to ask if our assumptions about people and the world are always correct. To learn more about building this mindful skill, check out these resources from Mindful.org:  Beginner's Mind Q&A With Anu Gupta  Navigating the Path to Fulfillment: Embrace Psychological Flexibility with ACT for Beginners  Don't Be So Sure  Want in-person practice with cultivating a more open mind? Here's a retreat you can attend in Garrison, NY, this October 28-31. Skymind: Resting in Our Natural State For a different approach to meditating with beginner's mind, try:  A 12-Minute Meditation to Approach the World With a "Don't-Know Mind" And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Why Am I Scared to Get My Hopes Up? — A 10-Minute Meditation for Fear of Disappointment and Bracing for Bad News Something good is coming. It's booked, it's in the diary, somebody's said yes — and yet when anyone asks, you hear yourself say, "if it happens, we'll see. I'm not getting excited yet." You haven't told many people, just in case you have to un-tell them. If you've ever felt scared to get your hopes up, this guided meditation is for that particular kind of bracing, and what it might feel like to let yourself hope anyway. For a place to return to whenever this feeling shows up, download Anchored, Calming Anxiety's companion app — no targets, no streaks, nothing to live up to, just there when you need it.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses 4-7-8 breathing (in for four, hold for seven, out for eight) to help the body soften its guard, then moves into affirmation work that separates hope from risk — because bracing doesn't stop the disappointment, it only stops the joy. ⏱️ Time Chapters* 00:00 – Bracing for Good News* 00:45 – Welcome & Anchored* 01:20 – Why Bracing Feels Like Protection* 02:27 – Breathing: 4-7-8* 05:02 – A Little Room to Hope* 05:51 – Affirmations for Looking Forward* 08:22 – Three Daily Caring Tips* 09:25 – Coming Back Gently* 09:54 – A Note From Martin 

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nttobreathe shownotes · TXTI Just Need a Moment to Breathe — A 10-Minute Meditation to Let Go, Relax and Find Your Calm No theme today. Nothing to fix, nothing to overcome, nothing to figure out before you're allowed to feel better. Just ten minutes to sit, breathe, and reconnect with all that you are. If you've been carrying a lot and simply need a moment to breathe, let go and relax, this guided meditation is exactly that — a quiet reset, with nowhere you need to get to. For a place to return to whenever you need this same kind of calm, download Anchored, Calming Anxiety's companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses gentle breath awareness and a warm, spreading light visualisation to settle the body, before moving into affirmations of worth, forgiveness and self-acceptance — a small, simple act of self-love to carry with you into the rest of your day. ⏱️ Time Chapters* 00:00 – No Theme Today, Just Breathe* 00:36 – Settling In* 01:06 – Noticing the Breath* 02:17 – Deepening* 02:40 – A Light Within Your Chest* 04:31 – A Small Smile, A Small Kindness* 05:09 – Affirmations for Worth and Peace* 08:29 – Three Daily Caring Tips* 09:12 – Coming Back Gently 

Why Can't I Accept a Compliment? — A 10-Minute Meditation for Deflecting Praise and Receiving Kindness Somebody said something lovely to you recently, and you did that thing — the little wave of the hand, "oh, stop it," or you fired one straight back at them, quick as anything, so the spotlight had somewhere else to go. Afterwards, maybe an hour later, maybe in the car, there was that little thought: why did I do that again? You can hand out compliments all day long, but you can't take one yourself. This guided meditation doesn't try to fix that in ten minutes — it just asks you to notice what happens when something good is offered to you. For a quiet place to return to, download Anchored, Calming Anxiety's companion app. Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses a gentle form of kumbhaka — a short, comfortable pause after the exhale, never a held breath — before moving into affirmation work that separates receiving a compliment from having to believe, correct, or perform in response to it. ⏱️ Time Chapters* 00:00 – The Reflex Before the Thank You* 00:50 – Welcome & Anchored* 01:42 – Noticing Your Escape Route* 02:28 – Breathing: Gentle Kumbhaka (Out 6, Rest 2–3)* 04:50 – Why We Deflect* 05:40 – Affirmations for Receiving* 08:13 – Three Daily Caring Tips* 09:03 – Coming Back Gently* 09:36 – A Note From Martin 

Pins and Needles Anxiety — A 10-Minute Meditation for Tingling Hands and Panic You're sitting perfectly still and your hand doesn't feel like your own hand. That prickling in your fingers, a strange half-numb feeling in the palm — so you test it, open and close your fingers, hold your hand up and look at it, and the more you look, the stranger it feels. If you've been searching for pins and needles anxiety, or wondering about tingling hands anxiety, this guided meditation is for that exact moment. For a place to return to when the sensation comes back, download Anchored, Calming Anxiety's free companion app — there's no symptom list inside, nothing to look up, just a voice for ten minutes and somewhere quiet to put yourself.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses "walking the breath" — three steps in, four steps out, or gentle finger-taps if you're seated — to ground the body, then moves into affirmation work that reframes pins and needles as a sensation rather than a verdict on what's wrong with you. ⏱️ Time Chapters* 00:00 – When Your Hand Doesn't Feel Like Your Own* 00:42 – Welcome & Anchored* 01:22 – Why Pins and Needles Happen* 01:43 – Breathing: Walking the Breath (3 In, 4 Out)* 04:16 – A Word From the Ambulance Days* 05:14 – Warmth Spreading to Your Fingertips* 05:50 – Affirmations for Tingling Hands* 07:28 – Settling Deeper* 08:38 – Three Daily Caring Tips* 09:38 – Coming Back Gently* 10:11 – A Note From Martin 

Discover Alan's new 6 Minute Meditations Podcast - Just search "6 Minute Meditations" wherever you get your podcasts. In a world that is so chaotic it can be all to easy for our thoughts and expectations to become negative. In this Guided Sleep Meditation, "Just Around The Corner" we focus on what good things may be waiting for us in the near future. Perhaps better relationship, improved financial circumstance and superior health await us, just around the next bend in our life's path. So get comfortable, relax and enjoy focusing on the good things to come.Paid Promotion: Hypnosis Sessions are available for you to use in your own home! Stop bad habits, get motivated, build self confidence, flirt more confidently, lose weight and boost self worth! With over 1200 Hypnosis Sessions, there's one that's right for you! Visit www.HypnosisDownloads.org and Explore the world of Hypnosis! Hosted on Acast. See acast.com/privacy for more information.

Why Does September Feel So Heavy? — A 10-Minute Meditation for End-of-Summer Sadness and Seasonal Low Mood You're standing in the kitchen and it's already getting dark. A few weeks ago there was still plenty of light at this time. The summer's gone, the children are back at school, the diary's filling up again — and somehow you're feeling worse, not devastated, not falling apart, just flat. That can be the frightening part, because nothing bad has actually happened. If you've been wondering about September sadness, or asking yourself why do I feel sad when summer ends, this guided meditation is for the next ten minutes of your day. For company on the darker evenings ahead, download Anchored, Calming Anxiety's companion app, with Books at Bedtime sessions to fall asleep to and a timer that switches off on its own.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses alternate nostril breathing (nadi shodhana) to settle you, then works with the specific fear that comes from low mood with no obvious cause — reframing it as the season changing, not you failing. ⏱️ Time Chapters* 00:00 – Why Does September Feel So Heavy?* 01:12 – Welcome & Anchored* 02:24 – Breathing: Alternate Nostril (Nadi Shodhana)* 04:53 – Putting Down "What's Wrong With Me?"* 06:45 – Affirmations for the Season Turning* 08:38 – Three Daily Caring Tips* 09:33 – Coming Back Gently* 10:11 – A Note From Martin 

I Think I've Lost a Friend, and I Don't Know Why — A 10-Minute Meditation for Friendship Loss and Ambiguous Grief There's a particular kind of loss that doesn't come with a day attached. No one moved away, there was no row, nothing you could point to and say "that's where it happened." It just went quiet — a little less often, then a lot less often — until one evening you realised you couldn't remember the last proper conversation, and underneath it all, the question you've been embarrassed to say out loud: what did I do? If a friendship has faded without explanation, this guided meditation sits with that ambiguous loss and the grief that comes with it. For a place to return to whenever this feeling resurfaces, download Anchored, Calming Anxiety's companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses a slow 4-2-6 breath (in for four, a two-count pause, out for six with an audible sigh) before moving into affirmation work that separates the loss of a friendship from any need to know what went wrong — and gives you permission to simply miss someone. ⏱️ Time Chapters* 00:00 – "What Did I Do?"* 00:56 – Welcome & Anchored* 01:36 – Settling In* 01:59 – Breathing: 4-2-6, the Sighing Exhale* 04:39 – Affirmations for a Faded Friendship* 08:16 – Three Daily Caring Tips* 09:16 – Coming Back Gently* 09:53 – A Note From Martin 

When Was the Last Time You Felt Happy? — A 10-Minute Meditation for Feeling Flat, Numb or Emotionally Stuck Somebody asked how you were, and you said fine, and you meant it — nothing is wrong. But later, standing at the sink, a harder question arrives on its own: when was the last time you felt properly happy? Not fine, not coping, not relieved something was over. Really happy. If you went looking for the answer and couldn't find it, this guided meditation is for that feeling of being flat, numb or quietly stuck, even when nothing in your life seems to justify it. For a place to return to, including a simple daily check-in, download Anchored, Calming Anxiety's companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses the physiological sigh (a double inhale followed by one long exhale) to work with the body directly, then moves into affirmation work that reframes feeling flat as information rather than a verdict — and gives you permission to want more than simply feeling fine. ⏱️ Time Chapters* 00:00 – "Nothing Is Wrong"* 01:02 – Welcome & the Daily Check-In* 01:38 – Breathing: The Physiological Sigh* 03:51 – A Quiet Word* 04:22 – What You're Allowed to Feel* 05:22 – Affirmations for Feeling Flat* 08:05 – Three Daily Caring Tips* 09:00 – Coming Back Gently* 09:38 – A Note From Martin 

Our guest this week is teacher Vinny Ferraro.    He shares a beginner's metta or loving-kindness meditation that offers practice for the most common first step of metta: giving compassion to ourselves. This meditation is designed to help you:  Meet yourself with care, whatever you're experiencing  Practice being with your own imperfection without slipping into shame or harsh self-criticism Notice where there is room to learn and develop wisdom Vinny Ferraro has been a practitioner of insight meditation (vipassanā) since the early 1990s. He is a co-Founder of the Dharma Punx and co-Guiding Teacher of Against the Stream Buddhist Meditation Society. He is also a nationally recognized leader in designing and implementing interventions for at-risk adolescents and is currently Senior Trainer for Mindful Schools. The transcription of this guided meditation will be online and in our app at Mindful.org next week.  Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Vinny Ferraro here. Go Deeper We are often our own worst critics, treating ourselves and speaking to ourselves with a level of cruelty that we'd never bring to others. Self-compassion isn't indulgence. It's learning to treat yourself the way you would anyone you love. To learn more about how to build this skill and the benefits it holds, check out these resources from Mindful.org:  How Practicing Loving-Kindness Helped Me Find My Place in the World  The Gift of Loving-Kindness  Loving-Kindness Meditation May Protect Your Genes and Slow Aging  Why Loving-Kindness Takes Time: Sharon Salzberg  18 Science-Based Reasons to Try Loving-Kindness Meditation  For more practice working with loving-kindness meditation, try: Loving-Kindness Meditation with Sharon Salzberg  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Why Does My Mouth Go Dry Before I Have to Speak? — A 10-Minute Meditation for Speech Anxiety and Anticipatory Nerves It happens about 30 seconds before you have to speak. There's nothing there. You try to swallow and the swallow doesn't work either — and now you're not thinking about what you're going to say, you're thinking about whether the first word will come out as a word at all. If your mouth goes dry every time you're nervous, right at the moment you need it most, this guided meditation is your ten minutes. For a place to return to at the moment you actually need it — the ninety seconds before you walk in, not the night before — download Anchored, Calming Anxiety's companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses a slow diaphragmatic (belly) breath — in through the nose for four, out through the nose for six — then works with the fear behind a dry mouth before speaking, reframing it as the body preparing you rather than betraying you. ⏱️ Time Chapters* 00:00 – The 30 Seconds Before You Speak* 00:49 – Welcome & Anchored* 01:34 – Breathing (Diaphragmatic, In 4 / Out 6)* 04:53 – A Quick, Kind Note* 05:10 – Affirmations for a Dry Mouth* 08:13 – Three Daily Caring Tips* 09:04 – Coming Back Gently* 09:42 – A Note From Martin 

Why Can't I Stop Preparing for Tomorrow? — A 10-Minute Meditation for Anticipatory Anxiety and Overthinking the Future Nothing has happened yet. Not the phone call, not the appointment, not the conversation next week — and somehow your mind has already been there, imagining what might go wrong, trying to solve a problem that doesn't even exist. This guided meditation is for that constant sense that you need to prepare for whatever might happen, before it's even arrived. For the next ten minutes, you don't have to live tomorrow today — you can simply be here. For a place to return to whenever tomorrow starts crowding into today, download Anchored, Calming Anxiety's companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist Martin Hewlett, this episode uses a gentle four-in, two-hold, six-out breath to settle the body, then works directly with the habit of rehearsing tomorrow's problems today — moving from trying to know what will happen before it happens, toward trusting yourself to meet life one moment at a time. ⏱️ Time Chapters* 00:00 – Already There, Before It's Happened* 00:54 – Welcome & Anchored* 01:24 – Breathing (In 4, Hold 2, Out 6)* 04:01 – Letting Tomorrow Stay Over There* 05:08 – Affirmations for an Uncertain Future* 07:39 – Three Daily Caring Tips* 09:15 – Coming Back Gently* 09:37 – A Note From Martin 

Why Do I Suddenly Feel So Hot When I'm Anxious? — A 10-Minute Meditation for Anxiety Sweating, Flushing and Feeling Hot It starts in your chest or the back of your neck — that first prickle, then the hot spreading feeling, and the small horrified thought: please, not now, not here. Nobody else in the room is warm. Nobody else is fanning themselves. Just you. If you've ever wondered why do I suddenly feel so hot when I'm anxious, this guided meditation explains what's actually happening in your body, and works directly with the fear of being seen, not just the heat itself. For a place to return to whenever this happens, download Anchored, Calming Anxiety's companion app, where this episode's cooling breath lives as its own standalone session you can save and use any time.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode draws on years spent on ambulances to explain the flush and heat anxiety can bring, then works through a simple cooling breath (in through the mouth for four, out through the nose for six) before moving into affirmation work that reframes the heat as a passing reaction rather than something going wrong. ⏱️ Time Chapters* 00:00 – The Heat Nobody Else Feels* 00:49 – Naming It* 01:00 – Welcome & Anchored* 01:45 – Why Anxiety Makes You Hot* 03:07 – The Cooling Breath* 05:06 – The Part That Actually Hurts* 05:57 – Affirmations for the Heat* 07:25 – A Story From the Ambulance Days* 08:08 – Three Daily Caring Tips* 09:01 – Coming Back 

My Legs Feel Like Jelly — A 10-Minute Meditation for Anxious, Weak or Unsteady Legs You stand up and suddenly your legs don't quite feel like your legs — soft around the knees, a little hollow, and that thought arrives: what if they give way? If you've ever thought "my legs feel like jelly" or "my legs feel weak when I'm anxious," this guided meditation is for you. It gently explains why anxiety can make your legs feel strange or unsteady, and works with the sensation directly, rather than trying to check it away. For a place to return to whenever this happens without a signal, download Anchored, Calming Anxiety's companion app, with fully offline, downloadable sessions.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by Martin Hewlett, this episode uses 4-7-8 breathing (in for four, hold, out for eight) alongside a simple tense-and-release technique for the legs, before moving into affirmation work that reframes the sensation as a feeling rather than a forecast — no need to keep checking, testing, or proving your legs are okay. ⏱️ Time Chapters* 00:00 – When Your Legs Don't Feel Like Yours* 00:50 – Welcome* 01:02 – Why Anxiety Affects Your Legs* 02:05 – Breathing (4-7-8)* 04:28 – Noticing Without Checking* 06:25 – Affirmations: Sensation, Not Forecast* 08:30 – Three Daily Caring Tips* 09:06 – Coming Back* 09:52 – A Note From Martin 

I'm Tired of Being the Strong One — A 10-Minute Meditation for Emotional Exhaustion, Burnout and Always Saying "I'm Fine" Someone asks how you are, and "fine" comes out before the question's even finished. You're managing. Things are getting done. Nobody's worried about you. But underneath all that managing there's a tiredness you haven't mentioned to anyone — not sleepy-tired, something further down than that. This guided meditation sits with exactly that feeling: the emotional exhaustion of always being the strong one, and the quiet relief of putting it down, just for ten minutes. For a place to return to whenever this feeling catches up with you, download Anchored, Calming Anxiety's companion app.Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses a slow 4-2-6 breath (in for four, hold for two, out for six) and a body-awareness technique — noticing everything the chair, floor or bed is quietly holding for you — before moving into affirmation work that gives you permission to be tired, worn out, and not okay for a little while. ⏱️ Time Chapters* 00:00 – The Weight You Don't Mention* 00:57 – Welcome & Anchored* 01:55 – Breathing (In for 4, Hold for 2, Out for 6)* 04:34 – Feeling What's Holding You Up* 05:21 – Affirmations: Putting the Strong Face Down* 08:02 – Three Daily Caring Tips* 08:57 – Coming Back Gently* 09:48 – A Note From Martin 

Why Do I Feel Like Everyone Is Judging Me? — A 10-Minute Meditation for Social Anxiety, Self-Consciousness and Fear of Judgement Why do I feel like everyone is judging me? If social anxiety or feeling self-conscious keeps you replaying that question — scanning faces, scanning tone, convinced a room full of people is thinking about you when they're probably not — this guided meditation works with it directly, using a simple diaphragmatic breath and psychology's "spotlight effect" to gently separate what's actually happening from what your anxious mind assumes everyone's thinking. For a quiet place to return to whenever this feeling catches you out, download Anchored, Calming Anxiety's free companion app. Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode moves you from feeling watched and assessed toward trusting that you can be seen without needing everyone's approval — grounding the body first, then working gently with the thought itself. ⏱️ Time Chapters* 00:00 – The Question That Won't Let Go* 00:36 – Welcome & Anchored* 01:12 – Naming Social Anxiety and Self-Consciousness* 01:34 – Diaphragmatic Breathing* 03:02 – Working With Being Watched* 04:25 – Affirmations for Self-Trust* 07:36 – Three Daily Caring Tips* 08:44 – Closing and Coming Back* 09:51 – A Note From Martin 

What If I Got It Wrong? — A 10-Minute Meditation for Self-Doubt, Anxiety and Overthinking Self-doubt has a habit of showing up right after we've already chosen — not before. In this guided meditation for self-doubt, anxiety and overthinking, Martin Hewlett works directly with the second-guessing that follows a decision: replaying a message, a conversation, or a choice, and quietly asking "what if I made the wrong decision?" or "why can't I trust myself?" For more calming meditations whenever this feeling catches you, download Anchored, Calming Anxiety's free companion app, for offline-ready sessions any time you need them.Get it on the App Store athttps://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. This episode draws on post-event rumination and intolerance of uncertainty — the anxious habit of replaying a decision looking for proof it was right — and moves the listener from "what if I got it wrong?" toward "I don't need certainty to move forward." Guided by a cyclic sighing breath (two breaths in through the nose, one long exhale out) to calm the nervous system before the affirmation work begins. ⏱️ Time Chapters* 00:00 – The Question That Won't Let Go* 00:48 – Welcome & Anchored* 01:21 – Naming Self-Doubt and Decision Anxiety* 02:56 – Breathing Together* 03:52 – Working With the Thought* 05:37 – Affirmations for Self-Trust* 08:26 – Three Daily Caring Tips* 09:19 – Closing & Coming Back* 10:17 – Try Anchored Premium 

Our guest this week is also September's Teacher of the Month, Dr. Mark Bertin.  He offers a unique practice that uses sensory awareness and gentle movement to help meet moments of uncertainty. This meditation is designed to help you:  Practice meeting yourself with patience and attentive care Connect with your body as both a way to calm yourself and as a way to get clarifying information about the situation you're facing Engage skillfully with the discomfort of uncertainty, rather than defaulting to reactivity, anger, or fear  Mark Bertin, MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics. He's a regular contributor to Mindful.org and Psychology Today. He is the author of How Children Thrive: The Practical Science of Raising Independent, Resilient, and Happy Kids (Sounds True, 2018). Dr. Bertin resides in Pleasantville, New York. For more, visit developmentaldoctor.com. The transcription of this guided meditation will be online and in our app at Mindful.org next week.  Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Mark Bertin here. Go Deeper Life is inherently changeable and uncertain, and our resilience relies on how we relate to that fact. The good news is that these are skills we can build. To learn more, check out these resources from Mindful.org:  Why Uncertainty Is Good for Us How Embracing Uncertainty Leads To Fulfillment  New Life, Who's This? Rediscovering Who You Are When Everything Has Changed  Navigating Change is Hard. Here's How it Makes Us Better Leaders  Finding Peace in Challenging Times with Sharon Salzberg For more practice working with uncertainty, try: A Meditation to Create Inner Balance in the Face of Change  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

I'm Tired But Wired — A 10-Minute Meditation for a Body That Won't Switch Off | The Switch Off Breath That feeling where you're so tired — not ordinary tired, the kind where your eyes ache and your thoughts have gone slow and thin — and yet you sit down, and your body hasn't got the message. Jaw still set, shoulders still up near your ears, a restlessness in your legs while the rest of you is running on empty.If you've been quietly asking yourself why you're so tired but your body won't switch off, this episode is for you. Anchored is now on Android as well as iPhone, and if you can't face listening to a voice tonight, not even this one, the app's visual breathing tools work without any narration at all:https://play.google.com/store/apps/details?id=com.martinhewlett.anchored (Android) or https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 (iPhone). Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's episode puts the paramedic hat on to explain bracing — the body's habit, after weeks or months of pressure, of staying slightly above idle all day, muscles tight and breathing shallow, whether or not you've actually sat down. We use vagus nerve breathing, four in and eight out, which Martin calls the switch off breath, followed by a warm amber light body scan to help release what the day left behind. ⏱️ Time Chapters* 00:00 – Cold open: tired, but your body hasn't got the message* 00:52 – Channel open: Anchored on Android & the breathing tools* 01:31 – The paramedic's view: why the body keeps bracing* 02:28 – Breathing: the switch off breath (4 in, 8 out)* 04:38 – Deepening: a warm amber light* 06:38 – Today's Gentle Affirmations* 08:17 – Three Daily Caring Tips* 09:30 – Coming back, stretch and open your eyes* 10:04 – Outro & be kind 

Why Do I Feel Anxious When I Finally Stop? — A 10-Minute Meditation for the Post-Stress Crash | Alternate Nostril Breathing You got through it — the week, the deadline, the thing you were dreading. You held it together the entire way, and nobody watching would have guessed how much it cost you. And then you sat down, and it all arrived: the dread with no subject, the heart going for no reason. If you've ever wondered why everyone else looks forward to stopping while stopping makes you feel worse, nothing is wrong with you.In Anchored, you choose your own session length — 3, 5, or 20 minutes, whatever you can tolerate — because being told to sit quietly for half an hour when stillness is the thing that sets you off isn't kindness, it's a dare. https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's episode explains why anxiety needs a gap to appear in — while you're busy, your nervous system runs on adrenaline and purpose, and it simply doesn't register as anxious. It's only once the last thing is done, and there's suddenly nothing between you and yourself, that everything you've been outrunning all week catches up in one go. We use alternate nostril breathing to give the thinking part of the brain a small, harmless job while the nervous system quietly slows down. ⏱️ Time Chapters* 00:00 – Cold open: you got through it, and then it all arrived* 00:51 – Channel open & choosing your own session length in Anchored* 01:48 – Why anxiety needs a gap to appear in* 02:32 – Breathing: alternate nostril breathing* 05:16 – Grounding: you gave it somewhere gentle to stand* 05:32 – Deepening: a warm golden light* 05:56 – Today's Gentle Affirmations* 07:11 – I am safe, I am here* 08:14 – Three Daily Caring Tips* 09:04 – Coming back, stretch and open your eyes* 09:37 – Outro: this is not weakness, it's a homecoming 

Why Can't I Get a Full Breath? — A 10-Minute Meditation for Air Hunger & Anxiety | Ocean Breath Why can't I get a full breath? You've yawned, you've sighed, you've tried a really deep breath, and somehow none of it felt satisfying. If you've been searching for why you can't get a full breath with anxiety, stay with me.For the next ten minutes, we're going to stop chasing the perfect breath. If this catches you somewhere without your headphones, Anchored has specialised visual breathing tools you can simply follow, no counting required: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session uses ocean breath — a soft, quiet breath through the nose with a gentle narrowing at the back of the throat — to interrupt the urge to chase a bigger and bigger breath. The episode explores how breathing, something the body normally manages entirely on its own, can turn into a job you're anxiously supervising, and offers a gentle way to hand that job back. **A brief note:** if breathlessness is new, unusual, worsening, or comes with chest pain or significant difficulty breathing, please seek medical advice — this episode is for familiar anxiety-related breathing patterns, not a diagnosis. ⏱️ Time Chapters* 00:00 – Cold open: why can't I get a full breath?* 00:58 – Channel open & Anchored's visual breathing tools* 01:28 – A brief safety note* 01:58 – Breathing: ocean breath* 04:19 – The loop: how breathing becomes a job you're supervising* 05:29 – Letting attention move elsewhere* 06:43 – Today's Gentle Affirmations* 08:10 – Three Daily Caring Tips* 09:04 – Coming back, stretch and open your eyes* 09:31 – Outro & be kind 

Has this Doctor discovered how to stop ageing? In this episode, I speak with Dr Bill Andrews - molecular geneticist, founder and CEO of Sierra Sciences, and long-time telomere researcher - about telomeres, telomerase and the science of cellular ageing.The supplement that Dr Bill tested over 600,000 plant extracts to formulate is called TeloVital and for 1 week only it is available, for new customers, for just $15 for your first bottle  when you sign up to a no obligation autoship. https://bit.ly/TeloVital------------------------------------*I only recommend products from trusted suppliers I've personally researched, tried and vetted. If you buy through links, I may earn an affiliate commission. This is at no additional cost to you.------------------------------------------------------------------------Let's stay connected! Come explore and play in my world!YOUR INTUITIVE LIFE - my signature VIP program for living your best life! https://yourintuitivelife.comYOUR FACE SYMMETRY - https://savannahalalia.com/face-symmetry/HUMAN FOOD 101 - https://HumanFood101.com20-MINUTE MEDITATION - https://savannahalalia.com/20min-meditationCOLON CLEANSE - http://bit.ly/3HvuF4lKIDNEY CLEANSE - http://bit.ly/3wsQgE7LIVER CLEANSE - http://bit.ly/3Yf5N6zINSTAGRAM - http://bit.ly/3XFMJOmFACEBOOOK - http://bit.ly/3ksaqvd TWITTER - http://bit.ly/3ku5m9MTIKTOK - http://bit.ly/3QUxjn2WEBSITE - www.savannahalalia.com EMAIL - hello@savannahalalia.com

Everything Is Too Much Right Now — A 10-Minute Meditation for Overwhelm | 4-7-8 Breathing & The Torch Everything is too much right now — the messages, the list, the things you haven't done yet, the things you haven't even started. For the next ten minutes, none of it needs you. Just this. If overwhelm hits you midday, the Instant Calm session in the Anchored app is there in seconds, no waiting, no logging in — and for the price of a large coffee, $5.99 gets you a full month of the ad-free app and everything in it. https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session opens with 4-7-8 breathing before offering a simple new way to picture an overwhelmed mind: not a mountain to move all at once, but a dark room lit by a single torch. You were never meant to light the whole room. You just move the beam to one thing — this one breath, this one cup of tea — and let everything else wait quietly in the dark for its turn. ⏱️ Time Chapters* 00:00 – Cold open: everything is too much right now* 00:22 – Channel open & Anchored Instant Calm* 00:44 – Breathing: 4-7-8, three rounds* 03:06 – Why overwhelm feels unbearable* 03:49 – The torch in a dark room* 04:35 – One small task, then be kind to yourself* 04:57 – Today's Gentle Affirmations* 06:54 – Affirmations, second pass* 08:02 – Three Daily Caring Tips* 08:47 – Grounding: come back into the room* 09:39 – Outro & be kind 

Replaying Today, Rehearsing Tomorrow? — A Racing Thoughts Meditation | Sigh Breathing & The Train Platform If your mind won't switch off — replaying today and rehearsing tomorrow all at once — you don't have to make it stop. Just for the next ten minutes, let's do something different. If a busy mind catches you somewhere without headphones, there's a free Instant Calm session inside the Anchored app: no sign-up, no subscription, works offline, ready the second you need it. https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's episode starts with a simple sigh-style breath — in through the nose, out slower and longer, like a natural sigh — before offering a new way to picture a busy mind: not broken, just busy, with thoughts arriving like trains pulling into a station. You don't have to chase every train, or check where it's going. You can simply notice it arrive, and let it leave the platform. ⏱️ Time Chapters* 00:00 – Cold open: if your mind won't switch off* 00:24 – Channel open & Anchored Instant Calm* 00:49 – Breathing: the sigh breath* 02:21 – Why a busy mind isn't broken* 03:13 – The train platform* 04:34 – Coming back into the room* 05:16 – Today's Gentle Affirmations* 06:39 – Affirmations, second pass* 08:03 – Three Daily Caring Tips* 08:53 – Coming back, stretch and open your eyes* 09:21 – Outro, Anchored & an Android update 

I Need to Calm Down — A 10-Minute Meditation for Anxiety & Panic | Extended Exhale Breathing If you've just thought the words "I need to calm down" — stop. Don't do anything else yet. Just stay right here for a second. Your heart might be racing, your chest might feel tight, your mind might be moving too fast to catch — and for the next ten minutes, none of that needs fixing straight away.If you need this again later, Anchored's Instant Calm session is there any time, no waiting: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session uses a gentle, longer-exhale breathing pattern before reframing anxious sensations through the idea of an alarm system: loud, real, and impossible to ignore — but a signal, not a verdict. It's a short reminder that a racing heart or tight chest means you're uncomfortable, not in danger, and that those aren't the same thing. ⏱️ Time Chapters* 00:00 – Cold open: if you've just thought "I need to calm down"* 00:40 – Channel open & Anchored Instant Calm* 01:03 – Breathing: the longer exhale* 02:04 – Your alarm system: a signal, not a verdict* 03:32 – Stepping out of the loop* 03:51 – Grounding: you are here* 04:17 – Today's Gentle Affirmations* 06:22 – Affirmations, second pass* 08:03 – Three Daily Caring Tips* 08:47 – Coming back, stretch and open your eyes* 09:26 – Outro & be kind 

I Think I'm Having a Panic Attack — A 10-Minute Meditation to Feel Calm Again If your heart just did something it isn't supposed to do — if you're sat there right now thinking, "I'm having a panic attack" — this episode is for you. For the next ten minutes you don't have to make anything happen, fix this feeling, or force it to go away. You just have to be here. When this feeling shows up again, Anchored is built for exactly this moment: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 — including a box breathing section where you can build your own breathing rhythm, in Martin's own voice, not an AI-generated one. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's episode uses extended exhale breathing — simply making the out-breath a little longer than the in-breath, no counting required — before working through why a racing heart becomes frightening in the first place: fear draws attention, attention creates more fear, and the watching becomes its own loop. A single, fully-developed wave metaphor carries the episode's therapeutic heart — you are not the wave, you are the sea underneath it, steady long after the wave has gone. ⏱️ Time Chapters* 00:00 – Cold open: if your heart just did something it isn't supposed to do* 00:53 – Channel open & Anchored* 01:41 – Breathing: extended exhale breathing* 02:59 – The loop: why a racing heart becomes frightening* 03:41 – The wave* 04:40 – Sensory grounding* 05:22 – Today's Gentle Affirmations* 06:45 – Affirmations, second pass* 08:00 – Three Daily Caring Tips* 08:52 – Coming back, stretch and open your eyes* 09:37 – Outro & be kind 

Our guest this week is Janice Martellucci, Executive Director of Peace in Schools. As millions of students get ready to head back to school in the Northern Hemisphere, she brings us a meditation to meet transitions and new places with courage and curiosity.  Regardless of the type of transition you might be facing, this meditation is designed to help you:  Notice the emotions that arise as you approach this change Stay present to what you're experiencing with care, especially if you're feeling fear or resistance Offer support to yourself and others  Janice Martellucci is the Executive Director of Peace in Schools and an educator focused on uplifting the agency and wellbeing of young people. Since 2015, she's been an influencer and change-maker in mindfulness education, playing an integral role in designing and implementing the nation's first, for-credit, semester-long mindfulness course in public high schools. Her work brings transformative mindfulness education to thousands of teens and educators every year. The transcription of this guided meditation will be online and in our app at Mindful.org next week.  Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Janice Martellucci here. Go Deeper Change is inevitable, but being with change, without trying to grasp or control the outcome, can be a huge challenge. Mindfulness can help. To learn more, check out these resources from Mindful.org:  Back-to-School Mindfulness Toolkit for Parents, Kids, and Educators  Finding Your Way Forward When the Path Is Not Clear  New Life, Who's This? Rediscovering Who You Are When Everything Has Changed  Embracing Change: What Nanalan' Teaches Us About Saying Goodbye  Navigating Menopause: A Mindful Approach to Managing Symptoms and Embracing Change  The Only Constant Is Change  For another approach to working with transition, try: A Meditation to Help You Let Go and Accept Change  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Send us Fan Mail5 Minute Meditation for Awareness by Rev. Steve SieckSupport the show

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You Don't Need Everything Fixed — Just Calm — Guided Meditation for Effort Fatigue & Anxiety | Coherent Breathing You're not asking for much, and you don't need every problem solved or your whole life fixed — you just want to feel calm again, even for a moment. If trying to relax has started to feel like just another task on your list, this guided meditation is for you.We'll use coherent breathing to steady the body, then a simple visualisation for the exhausting habit of trying too hard to feel okay. When this feeling shows up again, Anchored is there: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session uses coherent breathing — in for a count of four, out for a count of six — before reframing calm through the image of easing off an accelerator: not slamming to a stop, just lifting the foot, and noticing that the car slows on its own the moment you stop pushing. Perhaps calm isn't something to chase, but something you can simply stop getting in the way of. ⏱️ Time Chapters* 00:00 – Welcome: you just want to feel calm again* 00:47 – Breathing: coherent breathing, round one* 01:40 – Breathing, round two* 02:41 – The accelerator: easing off instead of pushing harder* 04:09 – Breathing, round three* 05:15 – Today's Gentle Affirmations* 07:56 – Three Daily Caring Tips* 08:54 – Coming back, stretch and open your eyes* 09:33 – Outro & be kind 

Carrying Everyone Else's Feelings? — Guided Meditation for the Quietly Exhausted | Physiological Sigh Breathing If you're always the one who copes — the reliable one, the one who checks on everyone else and never gets asked back — this guided meditation is for you. For the next ten minutes you don't have to hold anything together. We'll use the physiological sigh, a simple two-inhale, one-long-exhale breathing pattern, to ease the body down a gear, then a gentle visualisation for setting down the things you've been carrying that were never really yours.When it all gets too much before or after this session, Anchored's Instant Calm is free, offline, and always there: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's episode leans on a boxes-in-your-arms metaphor — the to-do list, the thing someone said, tomorrow's problems, someone else's feelings you've quietly taken on as your own — and invites you to set just one box down at a time. You are allowed to rest before everything is finished. ⏱️ Time Chapters* 00:00 – Welcome: when you're always the one who copes* 00:52 – Anchored's Instant Calm* 01:19 – Breathing: the physiological sigh* 02:37 – Visualisation: the boxes you're carrying* 04:16 – A different sentence: "I can put some of this down"* 04:49 – Today's Gentle Affirmations* 07:46 – Three Daily Caring Tips* 08:32 – Coming back, stretch and open your eyes* 09:10 – A personal reflection: speaking to yourself with kindness* 10:16 – Outro & be kind 

Mind Won't Switch Off? — Racing Thoughts Meditation for Anxious Nights | 4-7-8 Breathing If your mind won't switch off — even though your body has clearly clocked out — this guided meditation is for you. Whether it's 2am or the middle of an ordinary afternoon, racing thoughts don't wait for a convenient time, and this episode meets you exactly where you are with 4-7-8 breathing, a calming cognitive visualisation, and three daily caring tips you can use anytime the loop starts again. For the nights it gets harder than ten minutes can fix, download Anchored on the App Store: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 — it's the same voice, free, and there whenever your mind decides it needs help. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session uses 4-7-8 breathing — in for 4, hold for 7, out for 8 — a technique drawn from years on the road as a paramedic, where changing what the body is doing is often the fastest way to change what the mind is doing. From there, a gentle visualisation reframes anxious thoughts as letters arriving through a letterbox: you don't have to open every one, read it end to end, or write back. You are the house, not the letter. ⏱️ Time Chapters* 00:00 – Welcome: when your mind won't switch off* 01:28 – Introducing 4-7-8 Breathing (from years as a paramedic)* 02:17 – Breathing practice, round one* 04:10 – Breathing practice, round two* 04:29 – The letterbox: thoughts aren't instructions* 05:31 – Today's Gentle Affirmations* 08:17 – Three Daily Caring Tips* 09:28 – Coming back, stretch and release* 09:47 – Outro & be kind 

Why Do I Say Sorry for Everything? — People-Pleasing Anxiety Relief | Guided Meditation with 4-2-6 Breathing If you've ever wondered "why do I say sorry for everything?", from bumping into someone to simply having a feeling, today's guided meditation is for you. Calming Anxiety sits with the quiet, exhausting reflex of chronic apologizing, the fear that if you're agreeable enough, easy enough, small enough, nobody will ever be angry with you. We slow the body first with 4-2-6 breathing, in for four, hold for two, out for six, creating the same small pause Martin often had to teach frightened patients as a paramedic: the space between the trigger and the reaction.For daily support beyond this episode, download Anchored on iOS, with Android arriving in a couple of weeks.

Where Has All My Energy Gone? — High-Functioning Anxiety & Exhaustion Relief | Guided Meditation If you've ever collapsed onto the edge of the bed at the end of a perfectly "fine" day and thought, "where has all my energy gone? I didn't even do anything today," this episode is for you. Calming Anxiety sits with the exhaustion of high-functioning anxiety, the quiet cost of holding everything together while everyone else sees someone coping just fine. We slow the body first with the extended exhale, four counts in and eight counts out, gently unwinding the shallow, high-chest breathing that builds up during a long day of performing calm, the same kind of over-breathing Martin worked with often on ambulance call-outs as a paramedic.For daily support beyond this episode, download Anchored on iOS, with Android arriving in a couple of weeks.

Our guest this week is Jeneé Johnson. She brings us a meditation based on what she calls "staying on the spot." This meditation is designed to help you:  Notice when your thoughts wander Come back to the moment without judgment or anxiety Practice training your attention in meditation so you can carry that skill over into daily life Jenée Johnson is a Certified Professional Co-Active Coach, Racial Healing, Emotional Intelligence Educator, and HeartMath facilitator. Jenée initiated and led the unique effort to bring mindfulness into San Francisco's public health programs and practices through the Trauma Informed Systems Initiative. She is on the advisory board of Search Inside Yourself Leadership Institute (SIYLI) and is certified to teach mindfulness and emotional intelligence based on the latest neuroscience. She is also the founder and curator of The Right Within Experience, a day-long program for people of African ancestry that teaches practical mindfulness to overcome the diminishing impact of racism and open a portal to a liberatory lifestyle. The transcription of this guided meditation will be online and in our app at Mindful.org next week.  Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Jeneé Johnson here. Go Deeper For more information on how mindfulness practice can help you train your focus and attention, check out these resources from Mindful.org: Attention! How Mindfulness Training Is Helping People Reclaim Their Ability to Focus  Paying Attention to the Space In Between  Finding a Way to Measure and Study Our Internal Attention  The Brain Science of Attention with Amishi Jha  Find Your Focus: Own Your Attention in 12 Minutes a Day  For another approach to attention-strengthening meditation, try: A Breathing Meditation to Gently Bring Your Attention Back with Awareness  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Why Do I Feel Dizzy? — Anxiety-Induced Lightheadedness Relief | Guided Meditation with 4-4-8 Breathing If the floor has ever seemed to tilt beneath you, or the room's gone soft and swimming for no reason at all, today's guided meditation is for you. Calming Anxiety sits with anxiety-induced dizziness, the frightening, light-headed feeling that convinces you something is medically wrong, when the real cause may simply be anxious breathing. We slow the body first with 4-4-8 breathing (in for four, hold for four, and a long, slow exhale for eight), a technique Martin has used often as a paramedic kneeling beside people who were certain they were about to collapse. For daily support beyond this episode, download Anchored on iOS, with Android arriving next month.

Tired But Wired — Why You Can't Switch Off After a Day on Edge | Physiological Sigh Meditation That feeling where the body has been braced since the moment you woke up. Shoulders up around your ears, jaw tight, exhausted and somehow still wired. Wired but tired — running on a battery that is flat and jangling at the same time. If today has felt like being on edge from the first alarm right through to now, then these ten minutes are for you, because there is a single breath, just one, that can start to switch that off. If today catches you somewhere you can't press play for a full ten minutes, the Anchored app has the Instant Calm session ready any time — no signing in, no subscription, works offline. And tonight, when you're ready to properly wind down, Anchored's ambient night light sits alongside your sleep sounds: a soft glow to fall asleep to.

Start your day by reconnecting with your inner sense of peace. In this episode of Calming Anxiety, we explore a gentle guided visualization designed to help you tap into a "golden feeling" of well-being, anytime you need it. Whether you are navigating daily stress or simply seeking a moment of groundedness, this practice will help you soften your shoulders, release tension, and shift your perspective toward lightness and possibility. Join Martin, clinical hypnotherapist and former paramedic, as he guides you through a session of self-compassion and mental restoration.Ready to take your practice further? Download the Anchored app for iOS to support your journey toward lasting calm and anxiety management.Episode Chapters00:00 – Welcome and Arrival: Settling into your space01:06 – Guided Visualization: The warm golden light03:53 – Affirmations for self-worth and peace08:21 – Daily Caring Tips for a happier life09:08 – Re-orienting and closing the sessionDaily Affirmations"I am allowed to feel good—not when everything is perfect, but right now.""Good things are already on their way to me.""I bring something to this world that no one else can.""Today, I choose lightness.""I am grateful, and gratitude feels wonderful.""I am well, I am home, and today is full of possibility."3 Daily Caring TipsMirror Appreciation: When you see yourself in the mirror, offer a genuine smile and love the reflection—honor all that you are.Practice Forgiveness: Release the weight of past mistakes; learn from them, forgive yourself, and step forward into the present.Embrace Your Uniqueness: Recognize your worth, celebrate your individuality, and enjoy being exactly who you are.Remember to visit calminganxiety.fm for more resources and our full Anxiety Breaker course. Smile often, and be kind.

Calm anxiety with this 10 minute guided meditation, built around one breathing technique your nervous system responds to almost instantly, and one simple mental shift that gets at the actual root of anxious thinking. Use it the moment stress starts to spiral, before it has the chance to take over. By the time you open your eyes, you'll feel lighter, steadier, and calmer...both in your body and in your mind. Most anxiety meditations only solve half the problem...they relax the body and hope the mind follows along. But anxiety isn't only physical; it's psychological too, fed by the stories and judgments the mind quietly stacks on top of whatever's actually happening, and almost no one is ever taught how to release that layer. This episode offers the solution. Ten minutes here, and you're working on anxiety at both the physical and psychological levels, body and mind together...a shift small enough to fit into any time of day or night, and changes far more than these ten minutes. This meditation session guides you through: - A fast-acting breathing technique (the physiological sigh) that signals safety to your nervous system - A quick, but effective, release for the physical tension anxiety hides in your body - A grounding practice for noticing the stories your mind builds around stress, and letting them go - A short moment of stillness to let the shift settle in - Closing affirmations that anchor calm and safety as your baseline Return to this whenever anxiety shows up...first thing in the morning, right before something stressful, at bedtime, or any moment you need to reset. Be sure to listen all the way through for the full effect. The more often you come back to it, the more naturally calm will become your mind's default state. #meditation #guidedmeditation #anxiety Check out the Wake Me Up Mindset Coach app: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://studio.com/wakemeup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. 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See visual guides for the yoga and stretches in WMU episodes at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.wakemeuppodcast.com/stretches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day