Your Coffee Break for the Soul - Pocket Podcast Meditation
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 14 March 2026
⏱️ 4 minutes
🧾️ Download transcript
Summary
Together, we will use the power of the extended out-breath to signal to your nervous system that it is safe to let go, relax your shoulders, and sink into the present moment.
Whether you are enjoying a quiet coffee or just need three minutes of grounding, let this session be your anchor. You don't need to rush; the world can wait while you reclaim your peace.
The AffirmationsAs we find our stillness, we carry these three life-loving affirmations into the weekend:
- “I allow myself to move through this day at a pace that honors my peace.”
- “I am worthy of this stillness and I welcome the joy found in small moments.”
- “My breath is my anchor and today I choose to navigate my world with a calm heart.”
- 0:00 – A warm welcome to your weekend pocket session.
- 0:34 – The Power of the Out-breath: Shifting from alert to safe.
- 1:32 – Mindful release: Letting the tension of the week melt away.
- 2:14 – Affirmations for a life-loving heart.
- 3:22 – Carrying this grounded sensation into your weekend.
- 3:43 – A final reminder: Be kind.
Take care of yourself, enjoy your weekend, and above all... be kind.
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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 :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3
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 | Take a moment just right now. Wherever you are, this is your weekend pocket session, a quick coffee break for the soul. |
| 0:12.5 | I'm Martin, your clinical hypnotherapist and creator of over 2,300 shows for you to explore and enjoy. |
| 0:21.6 | So find your quiet place for the next few minutes. |
| 0:26.6 | It's just about you and your breath. |
| 0:29.6 | Let's focus on the simplest tool we have. |
| 0:33.6 | We often try to take a breath, |
| 0:36.6 | but today I want you to focus on letting go of one. |
| 0:43.5 | Let's prepare. Drop your shoulders, unclench your jaw. Now take a short, natural breath |
| 0:52.4 | in through the nose for a count of four. |
| 0:55.0 | And then exhale through your mouth, as if you're breathing through a straw. |
| 1:02.0 | Make this one long, slow and steady, and let it last for at least a count of six. |
| 1:12.1 | As you breathe out, feel your weight sinking into the chair or the floor beneath you. |
| 1:20.6 | That sigh of release is your nervous system shifting from alert to safe. |
| 1:31.3 | Let's do this once more. Breathe in through your nose. |
| 1:35.3 | Hold, then exhale through pursed lips, |
| 1:40.3 | slowly, mindfully. |
| 1:43.3 | Feeling the muscles around your jaw, your shoulders and neck, just |
| 1:49.0 | loosen that little bit more, allowing the tension, the stress of the week, to simply melt |
| 1:58.0 | away. Feel that wonderful, soul-soothing out breath. |
| 2:05.6 | Feel the heaviness of your limbs. |
| 2:08.6 | You are here. |
| 2:10.6 | You are grounded. |
... |
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