If you're staring at the dark and you can't sleep because of anxiety,

I want you to put the phone down and just listen.

You aren't failing at sleep.

Your mind is just stuck in a loop.

This is your 10-minute guided meditation for racing thoughts.

It's designed to break that cycle and lead you into a natural,

restorative rest. You are safe. You can let go.

Hi there, I'm Martin. I'm a clinical hypnotherapist. I was a paramedic for my career, and I've spent my time helping people find their calm in the middle of a crisis.

And tonight, we're going to quiet your mind together.

You're listening to calming anxiety.

So if you're lying there now, uncross your legs, rest your hands gently on your belly. We're going to use a specific breathing technique for anxiety that acts as a manual override to your nervous system.

This will tell your brain that the day is done and it's time for deep rest and sleep.

The pattern again today is to inhale for three, pause for two, and then a long, slow

measured out breath for five.

As you breathe out for five, visualize the word sleep and make it appear in your mind's eye

so that you connect this out breath the sensation

of release and relaxation with the intent.

The narrative for this is that you'll feel the somatic grounding as your body sinks into the mattress.

With every long out breath you are stimulating the vagus nerve. You are switching off the

adrenaline spike that's keeping you awake. Imagine the racing thoughts as clouds drifting past. You don't need to catch them.

Just allow them to float away. So with me, to breathe in and breathe in, two, three three hold to sleep two sleep two three four five just feel that sensation the natural wonder of unwinding as you exhale.

Feel your heart rate slow. The muscles in your shoulders your neck, they loosen and unwind.

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