A Healthy Mindset

Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications. Healthy Mindset Course Meditation and Goal Setting Technique for the Athlete and Workplace Athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast podcast. Here's your host, Mike Hartman.

Welcome to the hartman.academy guided meditation. My name is Lisa and I'm going to take you through this meditation to help you become more mindful. Please make sure you have consulted your doctor before taking part in this meditation exercise. Today's meditation is about overcoming your anxiety. Welcome. By choosing to meditate and become more mindful, you have already made the first step towards overcoming anxiety. When we slow down our breath, we slow down the constant racing of our minds. By relaxing our bodies, we we turn off the fight or flight mode, letting our bodies know we are safe and we are okay. By attending to our anxiety with mindfulness, we allow ourselves to be consciously present and aware of everything around and within us, cultivating a sense of inner peace and tranquility. So go ahead and sit up comfortably, keeping an elongated spine, keeping a relaxed, easy yet alert posture. And once you have settled in, gently close your eyes. Tune into your breath. So just notice the state of your breath right now. Is it deep or shallow? Fast or slow? Long or short? And just observe your breath exactly as it is right now. Notice the natural depth and rhythm of your breathing. Don't try to change the breath, just notice it through a gentle and compassionate lens. Our breath is so simple, yet the most powerful tool we can use to ease our feelings of tension and discomfort. We will now begin to deepen the breaths. So breathing in for a count of four and breathing out for a count of six. Breathe in. 1, 2, 3, 4 and breathe out. 1, 2, 3,4, 5, 6. Repeat this cycle of breathing four more times. Breathing in deeply and slowly will relax your body and tell your mind that everything is okay. There is no need for you to fight or flight. Your body is peaceful. Your body is calm. Your body is relaxed. Breathe for two minutes. Sa. As you allow the breath to settle. Now gently shift your attention to your physical body. So notice the points of contact between your body and the surface beneath you. You may feel the line of connection as warmth or pressure. Feel your feet on the ground. Feel the clothing on your skin. Simply spend time just Being. Now bring your awareness to your hands, fingers and palms. Feel aliveness in those areas. Simply be aware of any sensations present in your hands. You may feel some warmth or tingling. Maybe you feel the urge to move your fingers. So give your fingers a little wiggle if you wish. Feel the subtle sensations of movement in your hands. Now shift your awareness to your arms. Notice sensations in your wrists, your elbows and your shoulders. Feel the temperature of the air around your skin, so just become aware of any sensations in your arms. Shift your awareness to your toes and your feet. Feel any tingling in your feet. Feel the relaxation in your feet. Allow this relaxation to flow into your ankles, your knees and your thighs. Notice all the sensations in your legs. Notice the warmth in your legs. Notice the points of contact between your legs and the surface beneath you. Acknowledge the sense of relaxation in your hips, glutes and your pelvis. Now continue to move your awareness up to your belly and your chest. So just be aware of your belly moving up and down in the rhythm of your breathing. Feel the air expand your belly and chest as you continue to breathe. Feel your body rise ever so slightly as you breathe in. And then feel your body ground back down to the earth again as you breathe out. Now shift your awareness to your back. Notice any sensations in your back muscles. Scan your lower back and your upper back. Feel the heaviness and warmth in your back muscles, in your spine, and see if you can notice any tension in your back. Give some special attention to that point, directing your breath to any areas of discomfort until you feel the tension melting and releasing. Shift your awareness to your neck. Feel the gentle weight of the head it holds. Notice all the sensations in and around your throat. Shift your awareness to the crown of your head. Feel any sensations here. And on your next breath in, imagine you are breathing in relaxation. Allow this pleasant and comforting feeling to spread from the very top of your head all the way down to your toes, flowing into every part of your body. Take a couple more deep breaths with each inhale. Imagine you are breathing in peace, tranquility and relaxation. And with each exhale, you are releasing everything that does not serve you peace. Allow yourself to breathe out all the tension that comes with experiencing anxiety. Feel your body becoming softer and softer, more and more relaxed, Breathing in and breathing out. Each breath is bringing you peace and relaxation. Every breath is so beneficial for you. You are giving your body the time and attention that it needs to feel peaceful. You are present and you are aware. This moment is pure mindfulness. This moment is peaceful. This moment is calm. So whenever you notice you may lose yourself in your thoughts. Just bring your attention to your breath, to your surroundings, to your body and any physical sensations you can feel. When you are completely aware and grounded in the present moment, anxiety can no longer control you. So in your day to day life, notice any patterns and situations when you might be rushing and then intentionally slow down and come back to the present moment to experience life fully. When we slow down our bodies and our minds, we can notice more and we can experience more. When you quiet the noise in your mind, you can see, hear, feel and notice everything around and within you more clearly. You are aware and open to life. Now I will repeat some affirmations that you can repeat quietly to yourself after me or just simply listen. I am aware of my breath. I am aware of my body. I am aware of my heart rhythm. I am aware of my fears and anxiety. I am aware of the discomfort I feel. I am slowly calming my mind. I am slowly calming my body. I am letting go of anxious thoughts. I am letting go of worries. I am letting go of fear. Each moment I am finding more and more peace. I am safe. I am supported. I am loved. I inhale serenity. I exhale anxiety. I am calm and relaxed. I am at peace with myself. I am in a safe place. I am present and grounded. I am balanced. I am safe and secure. I give myself permission to be peaceful. I give myself permission to be calm. My body and my mind are in healthy harmony. I allow myself to rest in this comfort and peace whenever I need it. I am calming my anxiety. I am relaxing my anxiety. I am easing my tension. I am well. I am peaceful. And when you are ready, slowly begin to come back to your surroundings. Allow this feeling of relaxation to remain with you for the rest of your day and when you are ready, gently open your eyes. Foreign.

We're so glad you joined us for this episode of the Healthy Mindset App Podcast with your host Mike Hartman. If you're enjoying the show, please feel free to rate, subscribe and leave a review wherever you listen to your podcasts. That helps others find the show and we greatly appreciate it. To dive deeper and learn more about the Healthy Mindset program or to get in touch with Mike, please Visit our website healthymindsetapp.com thanks again for listening and we hope you'll join us again in the next episode of the Healthy Mindset App Podcast. Until then, be well.