Panic and Anxiety - 10 Minutes to Soothe Your Soul

How Do I Stop Dwelling on the Past? — Let Go of Regret, Mistakes and Negative Thoughts | 10 Minute Guided Meditation



We all have it. That feeling of dread, of fear and panic, that sick sensation in our bellies. I've been there, you're there — but together we can take back control. So stay with me for ten minutes and find your moment of calm within the storm.



Today is about the things you still carry from before: the regrets, the mistakes, the anchors that hold you to a past you cannot change. We settle into the almost hypnotic rhythm of the rise and fall of every breath, and then imagine that feeling of letting go as a colour — an aura of light and comfort spreading out from the chest with every exhale, cascading through every fibre of your being. You can find more of this in Anchored, the app I've just brought out. It's free, it's on iOS, and Android follows next month.

👉 Download Anchored on iOS: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669



This one is unscripted and recorded in a single take — the old style, just me and the microphone. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett. I'm here on the end of a microphone, but whenever I record, whenever I talk, I truly believe you are right there with me, and that we will get through this together.



⏱️ Time Chapters



* 00:00 – That feeling of dread, and finding calm within the storm

* 00:24 – Welcome from Martin

* 00:43 – Anchored: free on iOS, Android next month

* 01:06 – Finding your quiet place

* 01:22 – The rise and fall of every breath

* 02:59 – The aura of light: letting go as a colour

* 05:03 – Today's gentle affirmations

* 06:30 – Second pass: within the beauty of your mind's eye

* 08:02 – Your three daily caring tips

* 08:46 – Coming back gently

* 09:12 – Thank you for taking care of you today

* 10:24 – Sign-off



🌿 Today's Gentle Affirmations



Relax, and in your mind's eye visualise these words, repeating them silently afterwards:



I am in control of all that I am.

My negative thoughts do not define me.

I can love myself now and let go of the regrets and mistakes of my past.

I am worthy of happiness and success.

I am here. I am now. And I am safe.



💡 3 Daily Caring Tips



1. Do not define yourself by the mistakes or regrets of your past. We are all allowed to move on.



2. When negativity crops up, stop the thought. Think of something positive about the event, or about whoever you are with, and reframe how you view the past.



3. When panic or anxiety strikes, be kind to yourself afterwards. We all have them — you are not broken. Drink a glass of water and get two minutes of outside time.



📱 Take Calming Anxiety With You Anywhere



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. You don't have to buy anything — just try it out. There is nothing hidden, and a review would be wonderful: it helps spread the word about all the work that has gone into this over the last few months. 👉 Download Anchored on the App Store today: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669



So take care of you today. And more than that my friend — empower yourself, and don't give up. Even I have my own duvet days, where life just gets a little bit too hard. But I bounce back. I understand we're fragile, but we'll get there.



Take care. May your God go with you, and...