When You Feel a Bit Bleugh | 10 Minute Meditation for those Low Days

For When You're Feeling a Little Bleugh | Vagus Nerve Reset & Deep Rest

Some days, you aren't completely ill enough to stop, but you simply don't feel well enough to feel like your true self. It’s that flat, grey, running-on-empty feeling that doesn't quite have a proper name. If you are feeling a bit "bleugh," deflated, or just cognitively and physically drained today, this gentle mindfulness and clinical hypnotherapy session is created exactly for you.In this episode, we explore why a blurred day doesn't mean a broken day—it simply means your nervous system is asking for recalibration and gentleness.

Together, we will activate your biological "off switch" using a targeted vagus nerve breathing practice, rest within a comforting, golden visualization, and realign your mindset with intentional affirmations.You don’t have to perform wellness or rise above today. You just have to move through it gently

.🎧 Episode Chapters

• 00:00 – Introduction: The 'Bleugh' FeelingMartin shares a personal update on fighting off a heavy systemic reaction (cellulitis) from an insect bite, reminding us that even practitioners have days where they need to lean into the tools they teach.
• 01:34 – The Vagus Nerve ResetA guided, deep parasympathetic breathing exercise ($4-2-6$ pacing) designed to signal absolute safety to the brain, drop the shoulders, and release physical tension.
• 03:41 – Golden Hour Relaxation VisualizationStep into a quiet, warm afternoon with no demands, no agendas, and zero pressure to "fix" how you feel.
• 06:36 – Affirmations for Low-Energy DaysInternalized positive suggestions to help give your body and mind permission to rest without guilt.
• 09:01 – The 3 Daily Caring TipsPractical, actionable steps to stop an emotional spiral and support your recovery.
• 10:26 – Grounding & Gentle AwakeningBringing awareness back to the physical body, leaving you restored, peaceful, and grounded.

🌟 Mindful Affirmations for Deep Rest

Repeat these silently to yourself during the session to let them truly land:

"I am allowed to feel low without it meaning something is wrong."

"My body is doing its best today, and so am I."

"I do not have to earn my rest."

"This feeling is temporary. I have moved through difficult days before."

"I am gentler with myself today than the world asks me to be."

☕ 3 Daily Caring Tips for Happier Living

1. Name It Without Catastrophizing When you feel low, your brain naturally tries to search for a massive problem or reason, which frequently spirals the anxiety. Instead, say quietly to yourself: "I just feel low today, and that is allowed." Naming it simply stops the spiral before it can take root.
2. Do One Very Small Act of Care Low-energy days respond to tiny kindnesses, not grand overhauls. Drink a warm cup of tea, spend five minutes sitting outside, or listen to a song you love. This small signal lets your nervous system know you haven't abandoned yourself.
3. Lower the Bar on Purpose Today is not the day to measure your output against your peak performance days. Deliberately do less than you think you "should," and watch how the world safely keeps spinning. That is vital data for your recovery.

Note & Community Support

Why your interaction matters:

The Apple Podcasts algorithm heavily weights Listener Engagement and Completion Rates over historical download counts.
Choosing to spend 10 minutes restorative time inside this episode rather than pushing through the grind doesn't just benefit your health—it signals to Apple that this is high-quality, deeply impactful content worth sharing with others who are struggling

.If you want to dive deeper into breaking the loop of stress, the Anxiety Breaker Course is always ready for you with five focused, clinical hypnotherapy sessions.🤝 Share the ComfortIf this session brought a little bit of light or relief to your grey day, please take a moment to pass it along. Copy the link to this episode and share it on your social media or text it directly to a friend who might be running on empty right now. Let’s look out for one another.Thank you for resting with me today.

Be kind.

👉 Click to subscribe and unlock ad-free episodes now!

Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support

Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety

https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist

Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!



YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1

Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/

Backing Music: Chris Collins

===================


Affiliate links to the gear I use the items that give me a more tranquil life.

=============================
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.