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Where Has This Year Gone — 10-Minute Guided Meditation for End-of-Year Anxiety and Regret
Published 14 hours ago
Description
I Feel Like I've Wasted This Year — Guided Meditation for End of Year Anxiety & Feeling Like You Haven't Done Enough | Physiological Sigh
I feel like I've wasted this year. If that thought arrives when you glance at the date, with that little drop in your stomach, this 10-minute guided meditation for end of year anxiety is for you. Where did the months go? You can put the calendar down for a moment, because you don't have to explain the last twelve months before you're allowed to rest.
Hosted by clinical hypnotherapist and former paramedic Martin Hewlett. Martin's Anchored app gives you over 2,500 guided sessions, the ambient night light and Books at Bedtime for a gentler end to the day.
Download it on iPhone: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 and Android: https://play.google.com/store/apps/details?id=com.martinhewlett.anchored.
And try Thole, Martin's new health app, in beta on iPhone: https://testflight.apple.com/join/aUKB8W7N
Today we use the double-sip breath, also called the physiological sigh, with no breath to hold and no need to fill your lungs. A calendar records dates, but it cannot record what it took to get through them. This meditation for feeling like you haven't done enough, and for anxiety about time passing, makes room for disappointment without turning it into a judgement of your worth. You'll receive five affirmations for self-compassion and three daily caring tips.
⏱️ Time Chapters
* 00:00 – When the date catches you out
* 00:30 – Welcome from Martin
* 00:53 – Anchored: 2,500+ sessions and more
* 01:18 – Finding your comfy place
* 01:24 – The double-sip breath (physiological sigh)
* 01:53 – Breathing together
* 03:02 – Letting the technique go
* 03:34 – When every month needs something impressive
* 03:54 – What a calendar cannot record
* 04:33 – Making room for disappointment
* 04:59 – Rest without putting the year on trial
* 05:28 – Five affirmations for self-compassion
* 06:38 – Unwinding a little deeper
* 06:48 – Affirmations, once more
* 07:53 – Letting the words settle
* 08:02 – When "I have done nothing" returns
* 08:18 – A kinder sentence
* 08:34 – Your 3 daily caring tips
* 09:33 – Gently returning to the room
* 09:59 – Anchored and calminganxiety.org
* 10:22 – Thank you, and in everything, be kind
🌿 Today's Gentle Affirmations
Repeat them quietly if you wish, or simply listen:
* My worth is not measured by what I have finished this year.
* I can acknowledge disappointment and still treat myself kindly.
* The quiet effort of getting through difficult days matters as much as any other.
* I give myself permission to rest without proving I have done enough.
* I can meet this moment with a little more gentleness.
💡 3 Daily Caring Tips
1. Notice one ordinary effort: Notice one ordinary effort you usually dismiss. Getting out of bed on a difficult morning counts. Let yourself acknowledge it without adding, "But I should have done more."
2. Feel your feet on the floor: When your calendar triggers that familiar pressure, feel your feet on the floor and take one easy breath. Remind yourself, "A date is information, not a verdict on me."
3. Make room for one small enjoyment: Make room for one small enjoyment today. Listen to a favourite song, enjoy a warm drink or step outside for a moment. You don't have to earn that pleasure first.
📱 Take Calming Anxiety With You Anywhere
You don't have to make up the whole year in one afternoon. For more support, dow
I feel like I've wasted this year. If that thought arrives when you glance at the date, with that little drop in your stomach, this 10-minute guided meditation for end of year anxiety is for you. Where did the months go? You can put the calendar down for a moment, because you don't have to explain the last twelve months before you're allowed to rest.
Hosted by clinical hypnotherapist and former paramedic Martin Hewlett. Martin's Anchored app gives you over 2,500 guided sessions, the ambient night light and Books at Bedtime for a gentler end to the day.
Download it on iPhone: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 and Android: https://play.google.com/store/apps/details?id=com.martinhewlett.anchored.
And try Thole, Martin's new health app, in beta on iPhone: https://testflight.apple.com/join/aUKB8W7N
Today we use the double-sip breath, also called the physiological sigh, with no breath to hold and no need to fill your lungs. A calendar records dates, but it cannot record what it took to get through them. This meditation for feeling like you haven't done enough, and for anxiety about time passing, makes room for disappointment without turning it into a judgement of your worth. You'll receive five affirmations for self-compassion and three daily caring tips.
⏱️ Time Chapters
* 00:00 – When the date catches you out
* 00:30 – Welcome from Martin
* 00:53 – Anchored: 2,500+ sessions and more
* 01:18 – Finding your comfy place
* 01:24 – The double-sip breath (physiological sigh)
* 01:53 – Breathing together
* 03:02 – Letting the technique go
* 03:34 – When every month needs something impressive
* 03:54 – What a calendar cannot record
* 04:33 – Making room for disappointment
* 04:59 – Rest without putting the year on trial
* 05:28 – Five affirmations for self-compassion
* 06:38 – Unwinding a little deeper
* 06:48 – Affirmations, once more
* 07:53 – Letting the words settle
* 08:02 – When "I have done nothing" returns
* 08:18 – A kinder sentence
* 08:34 – Your 3 daily caring tips
* 09:33 – Gently returning to the room
* 09:59 – Anchored and calminganxiety.org
* 10:22 – Thank you, and in everything, be kind
🌿 Today's Gentle Affirmations
Repeat them quietly if you wish, or simply listen:
* My worth is not measured by what I have finished this year.
* I can acknowledge disappointment and still treat myself kindly.
* The quiet effort of getting through difficult days matters as much as any other.
* I give myself permission to rest without proving I have done enough.
* I can meet this moment with a little more gentleness.
💡 3 Daily Caring Tips
1. Notice one ordinary effort: Notice one ordinary effort you usually dismiss. Getting out of bed on a difficult morning counts. Let yourself acknowledge it without adding, "But I should have done more."
2. Feel your feet on the floor: When your calendar triggers that familiar pressure, feel your feet on the floor and take one easy breath. Remind yourself, "A date is information, not a verdict on me."
3. Make room for one small enjoyment: Make room for one small enjoyment today. Listen to a favourite song, enjoy a warm drink or step outside for a moment. You don't have to earn that pleasure first.
📱 Take Calming Anxiety With You Anywhere
You don't have to make up the whole year in one afternoon. For more support, dow