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I Can Change — New Month New Way of Thinking (Physiological Sigh) A new month can feel like something between a fresh page and a quiet accusation. Part of you is already looking back — at what you meant to do, at what you promised yourself and didn't quite manage. This 10-minute guided meditation offers something kinder: a month is not a report card, and you don't need the first of September to begin again. Martin guides you through setting down the heavy backpack of everything unfinished from last month, then into the physiological sigh — two breaths in through the nose, one long breath out through the mouth. It's the fastest reset your nervous system has, and it makes the point of the whole episode better than any words can: you were already different ninety seconds later. Four guided rounds, followed by a warm golden-light body scan and affirmations for self-compassion, fresh starts and letting go. This is anxiety relief for anyone who feels behind, who is being hard on themselves about how the year is going, or who has quietly given up on something good because they "ruined it" by missing a few days. Every day is a brand new reset — every hour, every breath. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett. ⏱️ Time Chapters * 00:00 – Cold open: a month is not a report card* 01:08 – Welcome to Calming Anxiety with Martin* 01:24 – Settling: finding your quiet place* 01:56 – The heavy backpack: setting last month down* 02:50 – The physiological sigh: the science* 03:21 – Four guided rounds* 05:25 – Warm golden light body scan* 06:20 – Today's gentle affirmations* 08:15 – Your three daily caring tips* 09:15 – Coming gently back into the room* 09:48 – Closing thoughts and sign-off
Anxiety Relief in 10 Minutes — Turn Your Anxiety Down, Not Off | Guided Meditation With 4-2-6 Breathing Anxiety relief in ten minutes, with nothing to achieve. If you're listening right in the middle of anxiety, stay here. You don't have to switch anxiety off. You can simply learn to turn it down a little, one breath at a time. This gentle guided meditation for anxiety is for any moment you need to unclench your jaw, drop your shoulders and let your nervous system settle, whether you're heading back into your day or getting ready for sleep. For a quiet place to return to whenever anxiety 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 4-2-6 breathing: in through the nose for four, a gentle pause for two, and slowly out through the mouth for six. With every out-breath you'll imagine turning the volume of life down a little, drifting into deep, natural relaxation. Then come five calming affirmations to take with you, and three simple caring tips for creating a little space between the feeling and your reaction. Want more support? Download Martin's free Five Things to Try When Anxiety Hits at https://calminganxiety.org/calm. ⏱️ Time Chapters* 00:00 – Welcome to Calming Anxiety* 00:27 – Finding Your Quiet Place* 00:57 – 4-2-6 Breathing* 01:53 – Turning the Volume Down* 02:33 – You Don't Have to Switch Anxiety Off* 02:57 – Drifting Deeper Into Relaxation* 04:41 – This Moment Is Enough* 04:50 – Five Affirmations to Take With You* 07:19 – Nowhere to Be, Nothing to Do* 07:57 – Three Daily Caring Tips* 08:56 – Coming Back Gently* 09:34 – A Note From Martin
Hello Beautiful, I'm so grateful you're here with me. Sink into the natural rhythm of the shoreline with peaceful ocean waves and soft coastal ambience. Ideal for deep sleep, meditation, relaxation, studying, mindfulness, and stress relief, these beach sounds offer a soothing escape from everyday noise. May the steady movement of the sea bring a little more spaciousness and calm into your day. Love,
Hello Beautiful, I'm so grateful you're here with me. Spend the afternoon by the shore with rolling waves and all the peaceful sounds of the beach surrounding you. This relaxing ocean ambience makes a beautiful backdrop for sleep, meditation, reading, studying, or simply taking a break from a busy day. Press play anytime you need a little more ocean in your life. Love,
What if the answers you've been searching for… you already know?What if your intuition has been talking to you all along—and you've simply learned not to hear it?Medical intuitive Julie Ryan joins Dr. Tara Perry for a fascinating conversation about intuition, healing, and what may be possible when we start listening.KEY TAKEAWAYS05:10 Julie raises her vibrational level to the frequency of spirit and watches a hologram of the body in her mind's eye — like an X-ray — to identify what needs healing. 10:15 Nobody ever heals anybody else. Healers facilitate the process, but the body always heals itself. 13:03 If you receive information that feels negative or abusive during spiritual practice, that's your brain — not spirit. Spirit is pure love. 15:59 Energetic healing happens instantly on the spiritual level, then integrates into the physical body — sometimes immediately, sometimes over days or weeks. 22:00 Everyone is already intuitive. Thinking of someone right before they call you? That's your intuition at work. 22:27 Julie's daily routine: legs-up-the-wall meditation, the rosary, and two minutes standing in the superwoman pose facing the sun. 26:43 We all come in with the same spiritual hardware. Children are naturally psychic until adults teach them not to trust it. 33:34 The faces people see during meditation are the multitudes of spirits that surround us always — ask them if they have a message. 40:43 The biggest way we get in our own way is using logic to override what spirit is already telling us. The antidote: ask "what if?" and take one step. 38:00 University research now shows that 90% of people at the end of life see and communicate with deceased loved ones and pets. Nobody dies alone.RESOURCES MENTIONEDaskjulieryan.com — Julie's website, free book download, call-in show schedule, and training information Angelic Attendance — Julie's free digital and audiobook on what really happens as we transition from this life to the next Ask Julie Ryan Show — Julie's live call-in show, Thursdays at 8pm ET / 7pm CT / 5pm PT Julie's Atlanta Training — October 23–25, learn to develop your own intuitive and healing abilities in person If you're ready to take your healing to the next level, schedule your free consultation with Dr. Tara at: https://ConsultTara.com/book
In this episode: arriving in the present, kind curiosity, breath awareness, beginning again, intentional action with Adam CoelhoResources & Books MentionedFree FI Life Jumpstart journaling exerciseMindful FIRE Legends communityEpisode SummaryRest in the simplicity of this moment with a short guided meditation from Adam Coelho. You'll notice how you're arriving, settle attention on the breath, and practice returning without judgment whenever the mind wanders. With nowhere to go and nothing to accomplish, each inhale and exhale becomes an invitation to experience your life as it is happening now. The practice closes by helping you choose how you want to show up for yourself and others.
Hello Beautiful, I'm so grateful you're here with me. When life feels heavy, even a small moment of lightness can change everything. This uplifting guided meditation helps release stress, ease anxiety, and reconnect you with the healing energy of joy, gratitude, and laughter. Sometimes the nervous system doesn't need more effort—it simply needs permission to soften and smile again. Love,
Every Word We Speak Matters: Mind, Emotions, Body and LifeEvery word we speak matters. It affects our mind, our emotions, our body, and our life. In this episode of Words... with Jill, Fiona and Jill explore the energy of language and how conscious speech changes the way we move through the world. The idea that words carry power is ancient. Sanskrit traditions hold speech as sacred, and Kabbalah sees the Hebrew letters as the building blocks of creation. Today, research on self-talk and on putting feelings into words suggests that the language we use can ease stress and change how we respond to difficult moments. Drawing on Florence Scovel Shinn's classic Your Word Is Your Wand, Fiona and Jill share practical ways to reframe conflict, meet everyday encounters with empathy, and be gentle with yourself when emotions run high. You'll come away with a new awareness of what you say to others and to yourself, and how much of it is your choice. This week, notice one word you use often. How does it feel in your body? Spiritual and cultural traditions on wordsBuddhism: Right Speech is one of the steps of the Eightfold Path: speak truthfully, kindly, and without harshness or gossip.Hebrew Bible and Judaism: Proverbs 18:21 says death and life are in the power of the tongue. The teaching against lashon hara (harmful speech) is central to Jewish ethics.Christianity: The Gospel of John opens with "In the beginning was the Word."Ancient Egypt: In the Memphite theology, the god Ptah creates the world by thinking and then speaking it. Heka, the power of the spoken word, was central to Egyptian magic and healing.Hawaiian tradition: A well-known saying, "I ka ʻōlelo nō ke ola, i ka ʻōlelo nō ka make," means "in the word is life, in the word is death."Islam and Sufism: Dhikr is the repetition of sacred names as a practice, and a well-known hadith says to speak good or remain silent.Toltec wisdom: Don Miguel Ruiz's The Four Agreements opens with "Be impeccable with your word."Aboriginal Australian tradition: Songlines carry the creation of the land through song and speech. Since you know Australia well, you may want to speak to this one yourself.Words, affirmations, and the bodyYou Can Heal Your Life by Louise Hay (1984): affirmations and the link between thought patterns and physical wellbeing.The Game of Life and How to Play It by Florence Scovel Shinn (1925): her earlier companion to Your Word Is Your Wand.The Biology of Belief by Bruce Lipton (2005): how beliefs may influence cells and health. It's popular science, and some of its claims are debated.Molecules of Emotion by Candace Pert (1997): the science-and-emotion link from a neuroscientist.Your Body Believes Every Word You Say: The Language of the Body/Mind Connection by Barbara Hoberman LevineLanguage and the brainWords Can Change Your Brain by Andrew Newberg and Mark Robert Waldman (2012)Chatter by Ethan Kross (2021): the inner voice and how to work with it.Opening Up (1990) and Writing to Heal (2004) by James Pennebaker: the research on expressive writing.Conscious and compassionate speechThe Four Agreements by Don Miguel Ruiz (1997): "Be impeccable with your word."Nonviolent Communication by Marshall Rosenberg: speaking from needs and empathy rather than blame.The Art of Communicating by Thich Nhat Hanh (2013): Buddhist Right Speech in practice.Sacred sound and lettersHealing Mantras by Thomas Ashley-Farrand (1999): Sanskrit mantra and its effects.Sefer Yetzirah, translated by Aryeh Kaplan (1990): the Kabbalistic text on creation through letters. Subscribe, leave a review, and share this with someone who needs it.www.barefootenlightenment.com,www.fionawhitmore.com,www.earthtriberadio.com www.earthtriberadio.comwww.barefootenlightenment.comwww.fionawhitmore.com
Week 5 — The Compound Effect: Small Practices, Powerful ChangeWhat if changing how you feel in your body doesn't require one enormous breakthrough?What if meaningful change begins with something much smaller?A moment of awareness.A gentler movement.A pause before reacting.A little more curiosity and a little less judgement.Welcome to the final episode of Somatic in September.Over the past few weeks, Heidi Hadley has taken us on a journey through the Australian landscape to explore the remarkable relationship between your brain, body and nervous system.We've stood beneath the ancient trees of the rainforest and explored resilience.We've travelled beneath the surface of the Great Barrier Reef to discover the importance of interconnection.We've encountered the crocodile and considered the protective wisdom of the nervous system.And we've stepped away from the noise to rediscover stillness, connection and presence.Now, in our final episode, we bring everything together with one powerful idea:Small practices, repeated consistently, can create powerful change.
Deadline looms for ban on hemp-derived CBD/THC products—while legal pot proliferates; Scientists disclose IBD benefits of urolithin A; “Dry-fasting” is a new fad—is it healthy? Short “exercise snacks” to break up prolonged inactivity benefit attention and cognition; Kimchi and designer probiotics show promise for flushing out microplastics; LSD soon to be approved as a prescription for anxiety.
Start the day by letting go of what you may still be carrying from yesterday.This short guided meditation is a gentle reset for mornings when your mind is already busy with unfinished thoughts, conversations or worries from the day before. Take two minutes to breathe, soften, and remind yourself that you do not need to carry everything forward.A simple way to begin the day with a little more space and calm.https://www.patreon.com/cw/TheMeditationShow
Can the floor under your feet change your brain? A new EEG study pits traditional Japanese igusa (rush-grass) tatami mats against plastic flooring — and finds real differences. On the grass mat, participants reacted ~14ms faster and shed tension and anxiety roughly twice as effectively as on plastic. EEG showed a shift in gamma-band activity tied to the mat's natural scent, plus a rise in frontal beta waves — the signature of sustained focus.Sample was small and culturally specific — an early signal, not a verdict. Full context in the video.0:00 Introduction & Study Overview0:45 Visual Summary: Reaction Time & Recovery2:00 Study Abstract & Core Findings3:50 Study Design & Methodological Controls4:48 Clinical Outcomes: Reaction Times & Anxiety Recovery5:22 Brainwave Data: Gamma & Beta Wave Activity6:17 Physiological Mechanisms & Real-World Applications7:15 Glossary, Resources & Final TakeawaysSource: Zennifa et al., Scientific Reports (2026) 16:27228Full breakdown: ClinicalNews.orgEducational content only — not medical advice.#Neuroscience #EEG #Tatami #Biohacking #StressRelieftatami mat, igusa, japanese tatami, EEG study, brain waves, gamma waves, beta waves, stress relief, anxiety relief, focus and concentration, natural materials, biophilic design, neuroscience, cognitive science, mindfulness, Japanese flooring, rush grass mat, brain scan study, mental health research, science news
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
Hello and welcome to Making Stitches Podcast, my guest this time is Anglo-Irish former TV and Theatre actor, now knitting teacher, Alice O'Connell. Knitting first came into Alice's life when she was sitting around waiting to be called onto set and soon changed her life. We spoke about times when it's been incredibly important to her, including when she first became a Mum for the first time, and during her successful treatment for breast cancer.Alice now teaches others to knit through online classes from her home in Amsterdam, and is hoping to share her passion for the many benefits of knitting creativity with as many people as possible.You can find Alice on her website and Instagram account.Thank you for listening to Making Stitches Podcast!For full show notes, please visit https://makingstitchespodcast.com/To join the mailing list for the Making Stitches Newsletter, please click onto this linkThe theme music is Make You Smile by RGMusic from Melody Loops.The Making Stitches logo was designed by Neil Warburton at iamunknown.You can support Making Stitches Podcast with running costs through Ko-fi.Making Stitches Podcast is supported by the Making Stitches Shop which offers Making Stitches Podcast merchandise for sale as well as Up the Garden Path crochet patterns created by me & illustrated by Emma Jackson.
Hello Beautiful, I'm so grateful you're here with me. Steady rainfall creates a comforting atmosphere that naturally encourages rest and relaxation. This soothing rain ambience is ideal for sleep, meditation, focus, studying, mindfulness, and stress relief. The soft rhythm of rain helps wash away the noise of the day. Love,
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
Burnout rarely happens all at once. More often, it builds slowly through constant stress, sleepless nights, neglected self-care, and the pressure to keep pushing—even when your body and relationships are telling you something needs to change. In this episode of Daily Influence, Gregg-Brooke Koleno sits down with Lori Lea, founder of Lori Lea Healing Hopes, to explore her journey from more than 20 years in the corporate world including serving as the CFO of an international company to discovering a new approach to balance, healing, and intentional living. Lori shares how chronic stress began affecting her health, relationships, communication, and ability to remain present and the wake-up call that ultimately led her to step away and reassess what truly mattered. She also explains how her personal exploration of sound healing and energy healing evolved into a way to help others slow down, reconnect, and create greater calm in their lives. Together, Gregg and Lori discuss how unmanaged stress can influence the way leaders communicate, make decisions, and treat the people around them—and why caring for ourselves is an important part of responsible leadership and positive influence. In this episode, you'll hear about: • The warning signs of burnout that are easy to overlook • How chronic stress can affect leadership, communication, and decision-making • Lori's transition from corporate CFO to sound and energy healing practitioner • What happens during a sound bath and how Lori creates an environment for relaxation • Simple techniques for resetting during stressful moments • The importance of boundaries, rest, gratitude, and being fully present • Why self-care is not selfish—and how restoring yourself can improve the influence you have on others Lori's story is a reminder that slowing down does not mean abandoning your responsibilities. Sometimes, creating space to restore yourself is exactly what allows you to return with greater clarity, patience, and intention. Learn more about Lori Lea and Lori Lea Healing Hopes: https://lorileahealinghopes.com/ Sign up to receive our S.M.A.R.T. Advantage Newsletter: https://www.smartadvantagenewsletter.com/
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
At eight years old, Peggotty Cooper lost her mother and learned to bury her grief. For more than 40 years she carried it silently, until a single word, abandonment, finally broke it open. In this episode of Next Level Healing, Dr. Tara Perry sits down with the co-founder of the Certified Divorce Coach Program and certified family mediator to talk about what happens when you stop burying the pain and start facing it. Peggotty shares how naming what she feared most changed everything, and how that same act of naming is the foundation of 'affect labeling,' the neuroscience-backed method popularized by Doug Noll that deactivates the brain's emotional circuitry and restores rational thinking. She explains how she uses these de-escalation skills to help clients through the high-stakes world of divorce, rebuild relationships with their children, and find their own humanity in moments of crisis. The conversation explores how facing buried emotions like abandonment can lead to a more resilient, mended life.
Hello Beautiful, I'm so grateful you're here with me. When stress starts taking over, kind words can help guide you back home to yourself. These soothing affirmations are designed to quiet anxious thoughts, calm the nervous system, and replace tension with a greater sense of peace, confidence, and emotional balance. Let each affirmation become a gentle exhale. Love,
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
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Somatic in September Week 4 | Total Somatics®What if one of the most powerful things you could do for yourself today was simply… pause?In Week 4 of Total Somatics' Somatic in September, Heidi Hadley explores the power of pausing, presence and embodiment — and why slowing down long enough to notice what is happening within your body can be such an important part of somatic awareness.Modern life constantly pulls our attention outward. Notifications, responsibilities, deadlines and endless mental chatter can leave us feeling disconnected from our physical experience.In this episode, Heidi invites you to turn your attention inward and become curious about what your body is communicating.Rather than continually pushing, fixing or overriding sensations, what might happen if you paused and listened?In this episode, you'll explore:The power of the pause and why pausing doesn't mean doing nothing.What embodiment means and how it can help you reconnect with your physical experience.How to bring your attention out of the constant mental chatter and back into your body.The importance of noticing sensations with curiosity rather than judgement.How everyday stress and urgency can influence the way you hold and move your body.Simple opportunities to notice muscular tension, breathing and habitual patterns throughout your day.How greater body awareness and mindful movement can support your overall wellbeing.Why you don't always need to push harder — sometimes you need to pause long enough to listen.Your FREE calming audioWould you like a few quiet minutes to pause, reconnect and settle into your body?Heidi has created a FREE 8-minute calming audio to help you slow down, bring your attention inward and reconnect with yourself.
Nearly half of Americans use creative activities to cope with stress - but why does watercolor specifically calm an anxious mind? A guest breaks down the science of mindfulness, unpredictability, and letting go, brushstroke by brushstroke. To learn more, visit https://tobioskits.com/blogs/news/emily-lex-watercolor-workbook-reviews-price-alternatives-is-it-worth-it Tobio's Kits City: Fort Lauderdale Address: 3833 Powerline Road Website: https://tobioskits.com/ Phone: +1 (305) 257-6512 Email: info@tobioshop.com
432Hz Meditation Music for deep relaxation, restful sleep, meditation, and stress relief.Slow down, breathe deeply, and let this soothing 432Hz meditation music create a peaceful atmosphere for your mind and body. Perfect for meditation, bedtime, yoga, mindfulness, relaxation, studying, or simply taking a quiet break from a busy day.Listen with headphones or speakers at a comfortable volume and allow the calming sounds to become part of your daily relaxation routine.Best for:• Meditation and mindfulness• Deep relaxation• Sleep and bedtime• Stress relief• Yoga and breathing exercises• Quiet focus and studyingPress play, close your eyes, breathe slowly, and relax.432Hz Meditation Music | Relaxing Music | Sleep Music | Meditation Music | Stress Relief
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
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
Dr. David Jernigan, doctor, researcher, inventor, and founder of the Biologix Center for Optimum Health, joins Dr. Tara Perry to share how nearly 30 years in treatment-resistant chronic illness led him to invent a therapy that turns the body's own viruses into precision antibiotics — a search that began because no one could help his own wife. This isn't just a Lyme story. It's a story about a decade of bedridden Christmases, cookbook medicine, an epiphany scribbled in the margins of a magazine at 30,000 feet, and what happens when a doctor refuses to accept that his wife is a lost cause.Dr. Jernigan breaks down the circuitry, the testing, and the phage science behind his results — and why the goal was never to kill every pathogen, but to restore the body's range of adaptability.KEY TAKEAWAYS05:33 A doctor is only as good as he's been taught. Dr. Jernigan estimates 99% of medicine is cookbook doctoring — and no matter how good a hammer is, you can't build a house with only a hammer.08:27 His definition of optimum health: the point where body, mind, and spirit respond correctly and instantly to any change in the internal or external environment. A husband and wife can test positive for the exact same infections while only one is sick — the difference isn't the bugs, it's range of adaptability.13:26 The body runs on semi-dedicated circuits. Your kidneys, your two front teeth, and your psoas muscle share one — and when that circuit blows, everything on it drops to roughly 40% power.17:48 Flown to England to treat a girl who hadn't walked in six and a half months, Dr. Jernigan spent one hour turning her circuits back on. She sat up, stood, and walked across the room. Three days later they were playing lawn darts.24:36 His wife fell on her face trying to get from the bathroom to her bed and prayed, "Either kill me or show me what to do." She opened her laptop, and within five minutes a stranger in a support group mentioned the Biologix Center.27:44 The eureka moment came on a plane to a Lyme conference, scribbled into the margins of a Scientific American article on bacteriophages. When he called his wife to tell her, she said: "Well, you do it, and if you don't die, I'll think about it."32:18 He eliminated infection after infection and her headache stayed. She asked him to test deeper. The culprit was candida auris — and once he built a formula to target that one organism, the headache was gone in 10 minutes.35:41 What a phage actually is: you are born with up to 100 trillion of them. They're benevolent viruses that only infect microbes, never your own cells — and they kill roughly 40% of the bacteria in your body every single day.40:55 In a study of 26 chronically infected Lyme patients begun one week before COVID hit, 24 of 26 (92%) showed complete elimination of the targeted infection — and 77% tested negative after only four days of treatment.50:20 The formulas contain no phages at all. They induce the phages already living in you — which means they can cross the blood-brain barrier and break down mycotoxins where binders never could.55:41 Every cell in your body is listening to everything you say and think, and takes it as a command to change its chemistry. Your mind doesn't cause the illness, but it does have to be in alignment for the body to work from the inside out.RESOURCES MENTIONEDBiologix Center for Optimum Health — Dr. Jernigan's clinic in Franklin, Tennessee, offering all-inclusive one- to four-week programs of carePhagenCorp — The company producing the Inducen phage inducer formulas, with online training and registration for healthcare practitionersAdjunctive Testing Using Biospectral Emission Sequencing — Dr. Jernigan's open-access peer-reviewed article explaining how BES testing works (searchable as "Cureus Jernigan bioregulatory")Induced Native Phage Therapy for the Treatment of Lyme Disease and Relapsing Fever — The published Cureus study behind the 24-of-26 results discussed in this episodeconsulttara.com/book — Schedule your free consultation with Dr. Tara PerryIf you're ready to take your healing to the next level, schedule your free consultation with Dr. Tara at: https://ConsultTara.com/book
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
Hello Beautiful, I'm so grateful you're here with me. Only have a few minutes? That's all you need to create a meaningful shift. This short guided meditation helps calm anxious thoughts, settle your nervous system, and bring you back to the present moment when life feels overwhelming. Press pause, take a breath, and give yourself five minutes of peace. Love,
Hello Beautiful, I'm so grateful you're here with me. When life feels chaotic, a calm mind can feel impossible to reach. This soothing meditation gently guides you away from racing thoughts and into a space of stillness, helping you relax, breathe deeply, and feel more grounded throughout your day. Peace may be closer than you think. Love,
Week 3 — Before Your Body Shouts: Learn to Hear the WhispersWhat if your body isn't fighting against you? What if it's trying to protect you?Tight shoulders. A clenched jaw. Holding your breath. A body that seems unable to relax.We can easily become frustrated with these sensations and wonder, “Why won't my body just let go?”But what happens when we ask a different question?“What might my body be trying to protect?”In Week 3 of Somatic in September, Heidi Hadley introduces us to one of Australia's most ancient and misunderstood animals — the crocodile — to explore the remarkable protective intelligence of the human nervous system.Crocodiles have survived for millions of years because their systems are exceptionally good at one thing: survival.Your nervous system also has protection at its core.Moment by moment, it receives sensory information and responds to what is happening within and around you. When your system perceives a need for protection, that response can sometimes be experienced as muscular tension, bracing, restricted breathing or a feeling of being unable to completely let go.Rather than immediately treating those responses as something that needs to be fought or forced away, Somatic Movement invites us to become curious about them.Because your body may not be the enemy.It may be doing the best it can with the information it currently has.And when we begin providing new sensory information and movement possibilities, we can start developing a very different relationship with our body.
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
What happens to human connection when speech, memory, and cognitive faculties begin to fade?In this episode of This is Yoga Therapy, host Michele Lawrence sits down with colleague Denyse LeFever, MBA, C-IAYT, a certified yoga therapist specializing in healthy aging, cancer support, and cognitive longevity.Denyse recently authored the chapter "Connecting With Those Who Forget" in the newly released The Caregiver's Advocate (Volume 3). In her writing and in this conversation, Denyse shares a raw, intimate look at navigating caregiving from two distinct vantage points: first as a daughter witnessing her brilliant father's decline from Alzheimer's, and years later as a wife sitting bedside in the ICU as her husband emerged from an extended bypass coma with acute post-operative delirium ("pumphead syndrome").Together, Michele and Denyse explore how the philosophical frameworks of yoga therapy—specifically the Panchamaya Kosha model—allow us to recognize that the true self (Anandamaya Kosha) remains whole even when the thinking mind (Manomaya/Vijnanamaya) is impaired. Denyse breaks down the neuroscience behind evidenced-based practices like Kirtan Kriya, and restorative tools like Yoga Nidra that offer support for caregivers navigating chronic stress and burnout.What We Discuss in This Episode:Navigating the Unthinkable in the ICU: Denyse recounts the moment her husband, Pierce, opened his eyes after a three-week medically induced coma following open-heart surgery, and what it meant to face the cognitive fallout of post-perfusion syndrome ("pumphead").“He's Still There!” — The Koshas & Cognitive Decline: Why friends questioned her visits to her non-verbal father with Alzheimer's, and how yoga philosophy teaches us to connect beneath language and intellect through non-verbal presence, tactile contact, and music.The Clinical Science of Kirtan Kriya (Sa Ta Na Ma): Denyse's work with the Alzheimer's Research and Prevention Foundation (ARPF), explaining how the 12-minute combination of tongue-to-palate reflex points, fingertip mudras, and sound vibration enhances cerebral blood flow and telomerase activity.Meeting Clients Where They Are: Simple modifications to traditional practices for clients with religious hesitation or cognitive fatigue.Caregiver Stress & Burnout: Addressing the hidden reality of caregiver PTSD, the physical cost of putting one's life on hold, and how Yoga Nidra offers true physiological reset when sleep feels impossible.The 60-Second Reset: A simple, accessible pranayama tool ("Blow Out the Candles") that any caregiver can use during acute moments of stress or sundowning.Resources & Links Mentioned:Denyse's Website & Classes: Lavender Om Wellness (Explore Denyse's guided Kirtan Kriya, restorative practices, and Yoga Nidra recordings)Book: The Caregiver's Advocate (Volume 3) — featuring Denyse's chapter: "Connecting With Those Who Forget: Yoga for Stress Relief and Better Brain Health"Research Partner: Alzheimer's Research & Prevention Foundation (ARPF) — Access clinical studies on Kirtan Kriya and the 4 Pillars of Alzheimer's PreventionSupport the showConnect with Inner Peace Yoga TherapyEmail us: info@innerpeaceyogatherapy.comWebsiteInstagramFacebook
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
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
Robert Hartline, entrepreneur, EOS implementer, and founder of Music City Work Club, joins Dr. Tara Perry to share how he went from selling cell phones out of the trunk of his car to building a company with over $100 million in sales — and then walked away to live in Costa Rica while it kept running. This isn't just a business story. It's a story about breathwork, manifestation, sobriety, armed robberies, and what happens when an entrepreneur finally stops firefighting long enough to become the fire chief.Robert breaks down the frameworks, mindset shifts, and inner work that made sustainable success possible — and why love, not strategy, is the most important thing any entrepreneur can master.KEY TAKEAWAYS02:22 Robert went from not thinking of himself as a salesperson to recognizing sales as the most lucrative learnable skill on the planet. 13:11 Reading Traction was the first time Robert understood that entrepreneurship, like selling, is a skill with a recipe — not a personality trait. 15:50 Watching a fire chief stand back and observe while others fought the fire was the moment Robert realized he had been a firefighter, not a leader. 19:56 Do the work you love, with the people you love — Robert calls this the formula for heaven, and its opposite the formula for unnecessary suffering. 28:54 Robert scaled fast by teaching his team one thing: that caring about people is a skill, and it's the only skill that actually drives sales. 34:13 The weekend Robert moved his family to Costa Rica, he was robbed of $80,000. His nervous system activated — and for the next year, he unconsciously manifested break-ins, fraud, and theft until breathwork helped him see what he was creating. 38:00 A life coach asked Robert what he did. He said, "I sell cell phones" — dismissively. Her reframe of his impact changed his energy and 10X'd his results. 39:04 Breathwork became Robert's primary tool for shifting state — fear, guilt, creative blocks, high-stakes meetings — all addressable in under 10 minutes. 49:55 Robert built Music City Work Club first in his mind during a breathwork session — two years before it existed as a building. 52:40 The number one tool for finding your why is a friend willing to ask you a real question: What do you want to do while you're here?RESOURCES MENTIONEDMusic City Work Club — Robert's entrepreneurial community in Nashville for building businesses and lives worth living The Decision Experience — Robert's breathwork and embodiment event, held every other Sunday in Nashville Traction by Gino Wickman — The EOS book that changed how Robert built and scaled his business Soma Breathwork — The rhythmic breathing practice Robert credits with transforming his inner life and sobriety consulttara.com/book — Schedule your free consultation with Dr. Tara PerryIf you're ready to take your healing to the next level, schedule your free consultation with Dr. Tara at: https://ConsultTara.com/book
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
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
Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 4145: A bonus episode from our sister show, NSDR - Non-Sleep Deep Rest. Dan guides a Yoga Nidra style session built to release physical tension and quiet a busy mind, so the body can reach deep rest without falling asleep. This version includes background music. Listen and subscribe to NSDR - Non-Sleep Deep Rest here: https://pod.link/1746217225 Optimal Living Daily is a daily personal development and self-improvement podcast where we narrate the best self-help articles on minimalism, productivity, and intentional living, read to you by a professional narrator so you can live your best life a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices
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
Hello Beautiful, I'm so grateful you're here with me. If life feels like too much right now, let tonight be your chance to exhale. This 3 hour sleep meditation helps ease overwhelm, quiet mental clutter, and relax your entire body so sleep can come more easily. Perfect for anxiety relief, stress management, insomnia, and nervous system relaxation. Love,
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