Simply Self Help Podcast

Sally-Anne | Therapist
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  • MENTAL HEALTH

Simply Self Help Etsy Store: Self Therapy and Wellbeing Resources simplyselfhelp.substack.com

  1. 20H AGO

    Gentle Heart Breathing (No Counting, No Forcing)

    This practice was created in response to clients who told me: * “Deep breathing makes my anxiety worse.” * “I feel panic when I count breaths.” * “Slow breathing feels forced.” * “I feel like I’m doing meditation wrong.” * “Breathwork just doesn’t work for me.” If traditional breathing exercises feel activating, uncomfortable, or performance-based, this is a different approach. This is a gentle, HeartMath-inspired practice that focuses on: • observing the natural breath instead of controlling it• resting awareness in the heart area• allowing the nervous system to settle without forcing calm• inviting contentment rather than striving for gratitude There is no breath counting.No deep breathing instructions.No pressure to slow down. Instead, this practice supports nervous system regulation through simple awareness and heart-focused attention — which can feel safer for people with anxiety, burnout, ADHD, or nervous system sensitivity. It’s especially helpful if: * Deep breathing increases your anxiety * Meditation feels frustrating * You struggle with structured breathwork * You feel overstimulated or wired-but-tired * You want a gentle nervous system reset This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    6 min

  2. FEB 9

    Nervous System Reset

    This is a short, gentle nervous-system practice for moments when emotions feel like too much. You don’t need to calm down.You don’t need to control your breath.You don’t need to change anything about how you’re feeling. This practice is designed to support safety and regulation, not relaxation or performance. It offers a quiet pause — a way to help your nervous system settle enough to feel supported when overwhelm is present. You’ll be gently guided to: * orient to your surroundings * notice your body without forcing relaxation * allow your breath to move naturally * soften overwhelm without trying to fix it This meditation is especially helpful if: * your mind feels busy or loud * slowing down feels uncomfortable * traditional “calming” practices don’t work for you * you’re emotionally exhausted or overstimulated You can listen seated, lying down, or in a way that feels most supportive for you.There is no right way to do this. This is simply an invitation to slow one moment — and return to steadiness gently. Want a practical reset you can use today? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    10 min

  3. 12/30/2025

    Starting the Year with Awareness

    Instead of resolutions or pressure to change, this New Year meditation invites you to pause, reflect, and listen inward. You’ll be guided to notice what you’ve learned, what you’re ready to release, and what your body and heart are asking for as you move forward. A calm, nurturing space to begin the year with self-awareness, not self-criticism. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    7 min

  4. 12/29/2025

    Alone but Anchored

    The days between Christmas and New Year can feel quiet — sometimes peaceful, sometimes lonely.This meditation helps you soften into that stillness with compassion, guiding you to notice your body, honour your emotions, and reconnect with a steady sense of inner support.You’ll be reminded that solitude can be restorative, and that being alone doesn’t mean being disconnected. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    6 min

  5. 12/22/2025

    5 Minute Emotional First Aid for Christmas Day Anxiety

    This gentle guided meditation leads you through five one-minute resets to calm your body and soothe your mind during the busyness of Christmas Day.Through grounding breath, body awareness, sensory connection, emotional acknowledgment, and self-compassion, you’ll learn how to bring yourself back to safety and presence — even in the middle of holiday chaos.Perfect for listening first thing in the morning, between gatherings, or whenever the day feels too much. For ongoing self care this holiday season shop the link below This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    6 min

  6. 12/08/2025

    A Mindful Pause for the Holiday Season

    In the weeks before Christmas, it’s easy to get caught in a whirlwind of planning, expectations, and emotional exhaustion.This soothing guided meditation helps you slow down, breathe, and reconnect with your body’s natural rhythm before overwhelm takes hold. Through grounding breath, gentle awareness, and a mindful body scan, you’ll learn to recognise stress signals early — and create calm from within, rather than waiting for life to quiet down.A peaceful pause to realign your nervous system, regulate your emotions, and remind yourself: You don’t have to do it all to be enough. Perfect for busy December mornings or as an evening reset when the day feels heavy. Try my Wellness Advent Calendar to look after yourself every day this holiday season This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    5 min

  7. 11/24/2025

    Moving Through Overwhelm:

    Feeling overwhelmed? This 10-minute guided meditation helps you reconnect with your body, notice your emotions, and gently move energy through rather than holding it inside. Using somatic awareness and simple body-based techniques, you’ll learn how to observe, contain, and release intense emotions safely. Perfect for moments of stress, anxiety, or emotional overload — all you need is a quiet space and a few minutes to breathe. Optional addition for engagement: Download a free companion handout, “Managing Overwhelming Emotions,” to guide your practice at home. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    10 min

  8. 11/13/2025

    The November Reset

    Mid-November is often the quiet turning point of the year — when the pace subtly increases, expectations start gathering, and your nervous system begins to brace for what’s ahead.This guided meditation is your invitation to pause before the season accelerates. In this short, grounding practice, you’ll be guided to: 🌿 Slow your internal pace🌿 Gently settle your nervous system🌿 Release the tension you’ve been holding without realising🌿 Reconnect to your breath, body, and inner steadiness🌿 Create a sense of emotional space before December arrives This is a moment to step out of autopilot and return home to yourself — so you can move into the coming weeks with clarity, calm, and intention. If you’re exploring wellbeing habits for December, this meditation pairs beautifully with my Wellbeing Advent Calendar, created to support your emotional health with simple daily practices. Take this few minutes for you.Your future self will thank you. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit simplyselfhelp.substack.com

    6 min
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About

Simply Self Help Etsy Store: Self Therapy and Wellbeing Resources simplyselfhelp.substack.com

Information

  • Creator
    Sally-Anne | Therapist
  • Years Active
    2023 - 2026
  • Episodes
    42
  • Rating
    Clean
  • Copyright
    © Sally-Anne Rainbow
  • Show Website
    Simply Self Help Podcast