Sunday Scaries Relief: A Meditation For Monday Anxiety

If the Sunday Scaries have you feeling anxious, overwhelmed, or already thinking about everything you need to do tomorrow, this meditation is here to help you slow down and come back to the present moment. Through calming mindfulness and relaxation techniques, you’ll gently release any tension and quiet racing thoughts about the week ahead. Give yourself permission to let go of what you can’t control, settle your nervous system, and reconnect with a sense of peace. Press play whenever you need Sunday anxiety relief and want to create a calmer, more grounded transition into your week. And I'm wishing you a beautiful week ahead.
Please note that this practice is intended as a supportive resource and does not replace professional mental health care.

Transcript

Hello and welcome to this meditation to help you release the Sunday scaries and feel more peace about tomorrow. My name is Lara and I'll be guiding us today. If you haven't already, Find a comfortable position. Either sitting upright with a straight spine. Or lying down on your back if that feels more supportive to you right now. Allow your eyes to gently close. And go ahead and place your hands with the palms facing down somewhere on the body. This will help you to feel grounded and supported. Let's take three deep inhales and slow exhales together. So empty any air out. Big slow breath and really filling the belly with air and then slowly exhale. Again long deep inhale imagining oxygen moving into every inch and cell of the body. And then maybe with a sigh, Let it out. Last one, Deep breath in. And exhale, Maybe letting something go. Beautiful. You can let your breath fall back into its natural rhythm. Now starting at the top of the head. Slowly move down the body and release any tension you may be holding. Anywhere you may be gripping or tightening. And you can just hold the intention that wherever your attention is, That part of the body relaxes. Nothing else you need to do. So starting at the top of the head and slowly moving down. Softening the forehead. Allowing the eyes to rest. Relaxing the jaw. Maybe even unclenching or yawning here. Dropping the shoulders. And on your own time continue making your way all the way down to the fingertips and toes. Take a moment to tune into any part of the body that is touching something beneath it. Maybe it's your seat if you're in a chair. Your feet on the floor. Or maybe your whole backside if you're lying down. Just tune into the connection between you and whatever is beneath you. Allowing it to help you feel grounded and supported. Allow every breath to relax your body even deeper. Beautiful. Now knowing you are safe and capable in this moment, Allow the feelings associated with Sunday Scaries to arise. What is it that you're actually feeling, Not thinking? But feeling. Is it fear? Dread? Resentment? Sadness? No judgment, Just noticing what's there. Now notice what that feels like in the body. Maybe it's a tightness in the chest. Or pit in the stomach. Maybe a buzzing feeling throughout the body. Can you just observe it and allow it to be there? Knowing you're safe and this is helping the energy move and release. The feelings persist because we don't give them space to be felt and observed. If you notice that you're thinking about the sensations, That's totally normal. But see if you can move from the mind and back into the body. Observing what's happening as if you are watching clouds in the sky. Or a movie. Nothing you need to do but observe with presence. You can take slow deep breaths into any sensations. Letting your mind and body know that you are safe. Or you can place a hand wherever you feel uneasy as a way to give yourself support and care. Beautiful. Now think about what would help you feel better tomorrow. Is it taking time to go for a walk or meditate in the morning? Is it eating your lunch outside? Maybe it's creating an invisible shield around yourself so that you're not affected by the energy of others. Maybe it's just reminding yourself that you don't need to act from a place of urgency. What's something that's simple and doable? That will help you feel supported and grounded tomorrow. And throughout the week. After this practice, How can you remind yourself to show up for yourself? Is it by blocking time off in your calendar? Having an accountability buddy. Just putting a post-it note with the words slow down and breathe on your computer. Can you commit to whatever will help you? When you think of supporting yourself in these ways, How do you feel? Notice how it feels to know you can take care of yourself. Can you breathe into the feelings of love and support that are within yourself? Letting yourself feel held in that Breathe into those feelings of calm and support. Beautiful. Know that your breath is a built-in tool that you can use anytime you need it, Tomorrow or the rest of your week. Stay here as long as you'd like. And whenever you're ready, You can slowly. . . And gently open your eyes. I wish you a beautiful week ahead.