The Sunday Scaries

When your mind starts racing about the week ahead, this short, guided meditation helps you set down the mental load of teaching and calm your nervous system. Let go of anxious thoughts about Monday so you can return to the present moment with greater ease.

Part of the Radical Rest for Teachers collection, this practice was created specifically for educators.

Perfect for: classroom teachers, educators, Sunday Scaries, Sunday anxiety, teacher stress, back-to-school anxiety, work-life balance, nervous system reset, mindfulness for teachers, emotional regulation, breathing meditation, present moment.

Transcript

Hey there, Fabulous teacher friend. I'm so glad you've taken this moment to show up for yourself. Since you're here, It means the Sunday scaries have already crept in. That looming dread. Maybe you're picturing your giant to-do list. Or anticipating all the student needs. The week ahead is already pressing on your mind. You're definitely not alone. Being a teacher takes immense energy. So if you're already feeling the weight of carrying that school bag tomorrow, Let's breathe together and practice setting down that heavy mental load. For these next few minutes. There's nothing for you to do but be here with me. Imagine taking that heavy school bag off your shoulders. Setting it down. And letting your body relax. You might rest your hands loosely in your lap. And allow your eyes to close. Let's breathe in through the nose and exhale out the mouth as if you're blowing bubbles. Again, Inhale deeply in through the nose and exhale out the mouth. One more in through the nose and exhale through the mouth. This type of breath helps to calm our nervous system and anchor us in this current moment. With each exhale, Imagine setting down more weight of the week ahead. Bit by bit, Gently put aside worries of lessons. Or students. Or emails. These tasks don't need your energy right now. In this moment, You are simply breathing. Simply being. We're going to say some statements together. And while we do so, I invite you to place your hands on your heart. Notice how this action can feel soothing to the body. And comforting to the mind. As you hear each one. Repeat it silently in your mind or out loud, So you can really feel the truth of the words. I bring calm, Strength, And wisdom to each moment. I am enough. I trust myself to do what is needed when it's needed. I can meet what comes this week, One step at a time. Thank you for taking these minutes for yourself. Because rest is just as necessary as work. Remember that carrying the weight of the week ahead doesn't serve tomorrow or today. Whenever you might need a moment to breathe, I'll be right here. May you feel lighter, More steady, And at ease as you drift back into your day.