How to Be Kind to Yourself | Guided Meditation for Anxiety
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 30 April 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
If you have been struggling with a harsh inner critic, this session is designed to help you stop being hard on yourself and start building a supportive inner voice through consistent, daily meditation for anxiety.
Clinical hypnotherapist and former paramedic Martin shares his personal journey of overcoming childhood PTSD to illustrate how mindfulness can help anyone live their best life. By quieting the "survival brain" and utilizing powerful techniques like box breathing, you can learn to regulate your nervous system and find a sense of peace exactly as you are.
Episode Chapters
- 0:00 – Introduction: How to stop being your own toughest critic.
- 0:34 – Welcome from Martin: Clinical Hypnotherapy and the Anxiety Breaker Course.
- 1:04 – Quieting the Survival Brain: Box Breathing for heart rate regulation.
- 3:25 – Affirmation of Control: Using the out-breath to reclaim your power.
- 4:30 – Guided Meditation for Anxiety: The golden light visualization for self-acceptance.
- 5:37 – Internalizing Affirmations: Breaking the cycle of perfectionism.
- 8:08 – 3 Daily Caring Tips: Practical ways to be kind to your mind and body.
- 9:21 – Closing Thoughts: Making mindfulness a daily habit.
- "I choose to be kind to myself today."
- "I release the need for perfection."
- "I am worthy of peace exactly as I am."
- "I am my own safe harbour."
- The Best Friend Check: When self-critical thoughts arise, ask if you would speak to a friend that way. If not, pivot to a kinder thought.
- Release the "Shoulds": Remove the word "should" from your vocabulary for 24 hours to reduce pressure and anxiety.
- Physical Softening: Periodically check your jaw and shoulders. Softening your body provides the foundation for a calm mind.
- Visit our website: calminganxiety.fm
- The Anxiety Breaker Course: Dive deeper into these life-changing practices.
- Subscribe: Make this daily meditation for anxiety a part of your routine.
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Backing Music: Chris Collins
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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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| 0:00.8 | If you feel like you're constantly your own toughest critic, today is for you. |
| 0:08.2 | We're exploring how to be kind to yourself. |
| 0:11.7 | It's through a guided meditation for anxiety. |
| 0:15.5 | It's time to stop being hard on yourself and start building a supportive inner voice. |
| 0:22.4 | Let's begin this daily meditation for anxiety by simply acknowledging that you really are |
| 0:27.9 | doing your best with the tools you have right now. |
| 0:32.9 | Welcome back. |
| 0:34.3 | This is calming anxiety. |
| 0:36.7 | I'm Martin, a clinical hypnotherapist, a former paramedic, and a recoverer of childhood PTSD. |
| 0:45.3 | If you want to dive into these practices deeper, come over to calminganxiety.fm and try out the |
| 0:52.7 | anxiety breaker course. Today, we learn how to be kind to ourselves. |
| 0:59.0 | We first have to quiet the survival brain. |
| 1:03.0 | We'll use box breathing today to steady the heart. |
| 1:07.0 | So find your quiet place, somewhere comfy, to sit or lie down, where you won't |
| 1:16.4 | be disturbed. And if it's safe, close your eyes. We'll breathe in through the nose |
| 1:24.2 | for fall, hold for four, exhale through the mouth for four, and then |
| 1:30.0 | hold empty and still. |
| 1:33.2 | We'll repeat the round three times. |
| 1:36.5 | As you hold the breath, feel the stillness. |
| 1:41.5 | This is the first step in learning to stop being hard on yourself. |
| 1:46.0 | You're simply going to give your body permission to just be. |
| 1:52.0 | So ready, ready for the in breath. |
... |
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