I Can Change — New Month New Way of Thinking (Physiological Sigh)

I Can Change — New Month New Way of Thinking (Physiological Sigh)

 

A new month can feel like something between a fresh page and a quiet accusation. Part of you is already looking back — at what you meant to do, at what you promised yourself and didn't quite manage. This 10-minute guided meditation offers something kinder: a month is not a report card, and you don't need the first of September to begin again.

 

Martin guides you through setting down the heavy backpack of everything unfinished from last month, then into the physiological sigh — two breaths in through the nose, one long breath out through the mouth. It's the fastest reset your nervous system has, and it makes the point of the whole episode better than any words can: you were already different ninety seconds later. Four guided rounds, followed by a warm golden-light body scan and affirmations for self-compassion, fresh starts and letting go.

 

This is anxiety relief for anyone who feels behind, who is being hard on themselves about how the year is going, or who has quietly given up on something good because they "ruined it" by missing a few days. Every day is a brand new reset — every hour, every breath. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett.

 

 

⏱️ Time Chapters

 

* 00:00 – Cold open: a month is not a report card

* 01:08 – Welcome to Calming Anxiety with Martin

* 01:24 – Settling: finding your quiet place

* 01:56 – The heavy backpack: setting last month down

* 02:50 – The physiological sigh: the science

* 03:21 – Four guided rounds

* 05:25 – Warm golden light body scan

* 06:20 – Today's gentle affirmations

* 08:15 – Your three daily caring tips

* 09:15 – Coming gently back into the room

* 09:48 – Closing thoughts and sign-off

 

 

🌿 Today's Gentle Affirmations

 

Repeat these softly in your thoughts:

 

• I am safe. I am here. There is nothing to fear right now.

 

• This is a new month, and I am allowed a new way of thinking.

 

• I do not carry last month into this one.

 

• August passed across me. September will pass across me, and I will still be here.

 

• Every day is a brand new reset, and I am allowed to begin again as often as I need.

 

• I have not fallen behind. There is no schedule I am failing.

 

• I am not starting over. I am starting from experience.

 

• I am calm. I am capable. I am enough for this month.

 

 

💡 3 Daily Caring Tips

 

1. One Word, Not A Resolution — Write down one single thing you would like more of this month; not a resolution, not a target, just one word, and put it somewhere you will see it each morning.

 

2. The Day Is Not Scored — When you catch yourself saying "I have already ruined it today", take one physiological sigh and carry on anyway, because the day is not scored.

 

3. Say The Good Thing Out Loud — Choose one small thing you did well in August and say it out loud to yourself, because you will list your failures without any prompting at all.

 

 

📱 Take Calming Anxiety With You Anywhere

 

If today helped, download Anchored on iOS. Access over 3,000 searchable, offline-ready audio sessions, sleep stories with Books at Bedtime, and built-in nightlight features for the small hours. No streaks, no guilt — just somewhere to come back to.

 

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