Feel Safe in Your Body A 10-Minute Body Scan to Calm Your Nervous System
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 3 June 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
What You’ll Learn in This Session
- Physiological Sighing: A clinical-grade "hack" to lower cortisol in seconds.
- Somatic Grounding: Techniques to anchor your awareness and create a felt sense of safety.
- Vagus Nerve Activation: How to use your breath to signal peace to your brain.
- The Gift of Presence: A guided journey to honor exactly who you are, without the need to "fix" anything.
- 0:00 – Why feeling safe in your body is the first step to recovery.
- 1:18 – The Physiological Sigh: Your fastest tool for down-regulation.
- 2:10 – Beginning the 10-Minute Body Scan (Feet to Hips).
- 5:50 – Visualizing your internal sanctuary and vagus nerve reset.
- 8:40 – 3 Daily Caring Tips for mental fitness.
- 9:50 – Integration and coming back to the room.
- Master the Course: Deepen your journey at CalmingAnxiety.fm.
- Podcast Website: Find full transcripts and more "Anxiety Breaker" resources here.
- Support the Show: If this helped you find peace, please subscribe and leave a review. Your support helps this "Little Acorn" grow.
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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.
Transcript
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| 0:00.0 | Welcome to your 10 minute body scan to feel safe in your body. |
| 0:06.0 | Pause for just a second. |
| 0:10.0 | If you've been feeling on edge or disconnected, today is your invitation to come home. |
| 0:18.0 | We are going to feel safe in your body again. This isn't just a meditation. It's a 10-minute |
| 0:25.5 | body scan to calm your nervous system and honour exactly who you are in this moment. No fixing, |
| 0:34.6 | no changing. Just presence. Hi there. I'm Martin. I'm a clinical hypnotherapist, a former paramedic and host here at |
| 0:46.9 | calming anxiety. You can find all of our shows at calminganxiety.fm. |
| 0:55.0 | But for now, find your quiet place. |
| 1:00.0 | Somewhere comfy, you can sit, you can lie down, whichever you prefer, and if it's safe to do so, |
| 1:08.0 | close your eyes. Before we dive into the full body scan, let's quickly use the |
| 1:16.0 | physiological sigh to begin the process. It's the fastest hack to lower cortisol. You take |
| 1:24.9 | a long, deep breath in through the nose and then at the very top, take one more, tiny, sharp inhale to fully inflate the lungs. And then a long, slow, audible sigh through the mouth. Let's do that now. Ready? Breathe in. |
| 1:45.0 | H. |
| 1:47.0 | Do it again. Go on. In, in, sharpen breath and then a deep audible sigh out. |
| 2:01.6 | Beautiful. |
| 2:03.6 | This is your body starting to downregulate. |
| 2:07.6 | Now, expand your awareness and feel your feet and toes with your thoughts. Wiggle them one by one, just taking time to appreciate the sensations. |
| 2:24.3 | And as you do, as if lying on soft grass or a beach on a warm summer's day, |
| 2:32.3 | imagine the warmth flowing over your feet, each toe. And then as you |
| 2:39.6 | breathe out, that feeling of warmth, that deep calm spreads upwards through your ankles |
| 2:48.0 | and into your calf muscles and shins. |
| 2:51.6 | With every out breath, imagine the tension of the day just melting away, evaporating, |
... |
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