healthApr 11, 202610:26failed

10 Min Nervous System Reset Full Body Scan Meditation

Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief

About this episode

10 Min Nervous System Reset | Full Body Scan MeditationIf you’ve been running on adrenaline all week, it’s time for a tactical override. In this episode of Calming Anxiety, we move beyond simple relaxation to physically signal to your brain that the threats are over. Join Martin, a clinical hypnotherapist, for a guided 10-minute nervous system reset designed to transition your body from a state of "fight or flight" into deep, restorative peace.

This full body scan mindfulness meditation uses progressive muscle relaxation and deep breathing exercises to help you unwind, release negative thoughts, and regain clarity of thought. Whether you are struggling with panic attacks, chronic stress, or just need a daily moment of meditation, this session provides a safe space to find balance for mind, body, and soul.Episode Chapters:

00:00 – Intro: The Tactical Override for Adrenaline
00:51 – Setting the Space & Breath Awareness
01:45 – The Art of the Release: Tuning into the Out-Breath
02:51 – Visualizing the Aura of Calm
03:18 – Beginning the Scan: Feet, Ankles, and Calves
04:04 – Controlled Tension: Engaging the Thighs and Hips
05:51 – Upper Body Release: Spine, Shoulders, and Arms
06:45 – Facial Relaxation: Easing the Brow and Jaw
07:34 – Powerful Affirmations for Control
08:30 – 3 Daily Caring Tips for Anxiety
09:37 – Closing: Staying Kind to Your Soul

Affirmations for Inner StabilityRepeat these internally to align your subconscious mind with a state of safety:"My body is calm, my mind is steady, I am back in control." 3 Daily Caring Tips for a Happier LifeCarry this stillness into your world with these three practical grounding techniques:

The Cold Water Hack: Splash your face with cold water during a spike of panic to manually reset your heart rate.
Unplug the Noise: Dedicate 20 minutes today to zero notifications and total digital silence.
Physical Grounding: Walk barefoot on grass or a cold floor for two minutes to feel the earth beneath you.

Join the Fold of KindnessIf this session helped you find your center today, please consider subscribing and hitting the notification bell.The world can be a loud, stressful place, and your support helps us reach more people who need a moment of peace. It would mean a lot if you shared this episode on your social media—together, we can bring more people into a community built on kindness and calm.For those looking to dive deeper, explore the Calming Anxiety Circuit Breaker Course at for specialized tracks to combat anxious thinking.

Take care, smile often, and to your soul be kind.

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Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:

Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain

Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/

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Connect With Us:Email: Share feedback or requests at [email protected]

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

Backing Music: Chris Collins

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Affiliate links to the gear I use the items that give me a more tranquil life.

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Items I use for a more relaxed way of life :)
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

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