10-Minute Sunday Scaries Meditation For A Calmer Monday

Sunday evening can be difficult to enjoy when worry, overthinking, or anxiety begins pulling the mind into the week ahead.

This 10-minute guided Sunday Scaries meditation uses mindful breathing, exhale counting, grounding, and present-moment awareness to help quiet racing thoughts, release tension, and create a calmer transition into Monday. Rather than trying to solve the entire week, you’ll practice returning to one breath, one moment at a time.

A soothing, gently massaging low drone, warm ambient pads, and quiet distant tones create a spacious soundscape for relaxation and stress relief. This practice is ideal for Sunday night anxiety, Monday anxiety, anticipatory anxiety, work stress, worry, mental overwhelm, difficulty switching off, nervous system regulation, mindfulness, breath awareness, inner calm, and letting go.

For the most immersive and relaxing experience, headphones are recommended.

Transcript

And thank you for joining me. This meditation is titled, 10-minute Sunday Scaries meditation for a calmer Monday. Sunday evenings can be difficult to enjoy when the mind starts to move ahead. The week hasn't even started yet, But you might notice that you're already trying to mentally prepare in advance. Perhaps you're thinking about everything you need to do. The conversation you need to have. Or something difficult that may be waiting for you tomorrow. In this practice, We're not going to plan out the entire week. Or try to convince ourselves that nothing difficult is going to happen. Instead. We're going to bring our attention back to where we are right now. Give the body a chance to release some of its tension. And allow Monday. To wait until Monday. Let's begin. Find a comfortable position for this meditation. You might choose to sit with your back upright and your feet resting on the floor with your arms in your lap. Or perhaps you want to lie down with your arms at your side. Allowing the surface beneath you to support your body. Whatever you choose. Go ahead and get into that position now. When you're ready. Gently close your eyes. Let's begin by noticing what it feels like to stop for a moment. Your body is here. Sitting or lying quietly. You're no longer moving from task to task. You're not working through a list. Solving a problem. Or preparing for what might be coming next. For the next few moments. Let's let this moment be a quiet pause. Between everything that has already happened today. And the week ahead. Bring your attention to your breath. I'd like you to notice how you're breathing right now. Notice the inhale. Exhale. How the breath feels. Maybe the breath feels slow and steady. Maybe short. Shallow. There's no particular way this breath needs to feel. However you're breathing right now. Just follow it for the next few moments. Noticing each inhale as it begins. And each exhale as it comes to an end. Let's take three slow breaths together. We'll breathe in gently through our nose. And then breathe out a little more slowly through the mouth. Take a nice comfortable breath in. And now slowly breathe out. Breathing in gently. And slowly breathing out. One more time. Take a slow breath in. And then gently let it go. Go ahead and let your breath return to its own natural rhythm now. Notice each inhale as it arrives. And each exhale as it leaves. I'd like you to begin silently counting your exhales. Just allow the inhale to arrive all on its own. Then as you breathe out. Silently count. Let the next inhale arrive. Then release the exhale and count to 10. To. Continue this until you get to the number 10. And then, After 10, Begin again with 1. If you lose track. That's okay. When you notice. Just return to the next exhale and begin again with one. I'll offer a few quiet reminders along the way. But you don't need to repeat any of the words or change the rhythm of your breathing. Just continue counting at your own pace. Let's begin. Breathing in. . . And breathing out. Breathing in. Breathing out. Breathing in. . . Breathing out. Go ahead and continue now at your own pace. As you continue counting, You may still notice thoughts about the week ahead. You don't need to try to stop these thoughts or push them away. When you notice. Just recognize. I'm thinking about tomorrow. I don't need to work that out right now. Just stay with the count. One breath. And one number at a time. For the next few moments. I'll leave you with the music. Just rest here. Staying with your breath. And silently counting your exhales. As we begin to close this practice. Allow the counting to come to an end and begin to bring your attention back to your body and the sounds around you. Notice the feeling of your hands. Your shoulders. Your legs. Your feet. Let's take one final slow breath in. And then gently let it go. When you're ready. Slowly open your eyes. Take a quiet moment to notice how you feel. Perhaps there's a little less pressure. A little more space. And if nothing feels different, That's okay too. As you continue with the rest of your evening, Remember. Tomorrow. Does not need to be lived. Tonight. Thank you for practicing with me. You're always welcome here. Namaste.