Feeling Overwhelmed Before the Week Begins — Guided Meditation for Anxiety and Stress

The week hasn't started yet, but in your mind you're already trying to get through it.

Who needs what, where you have to be, how you're going to fit everything in, or perhaps, it's the lack of a plan that unsettles you. A change of routine, a stretch of time that you don't quite know what to do with. Either way, you're here today carrying a weak that hasn't happened. So let's put a little of that weight down together.

Welcome to Calming Anxiety. I'm your host Martin, clinical hypnotherapist, former paramedic, and today we're taking some time for the anxiety that arrives before a busy week, a change of routine, or simply something you're already finding difficult to face. So find your quiet place now, somewhere company to sit or lie down where you won't be disturbed, let your hands rest, feel the support beneath you, and if you wish, close your eye.

You don't need to make a plan before we begin. For now, notice the breath that's already happening, the aliea coming in, and then leaving.

Just let it be in ordinary breath. You don't have to fill your lungs completely. You don't have to make your breathing look or feel a certain way. Just notice where you feel it the most, maybe around your nose, down through your neck, or simply your ribcage, rising and falling.

As you breathe out, see whether your hands can soften slightly more, let your fingers rest without gripping. And allow the next breath to arrive. And as it leaves, notice your shoulders. Perhaps they can settle a little more, only a little.

There's no need to force anything. Feel another breath come in, and then gently leave. And if it's comfortable, let the out breath take a little more time than the in breath. Keep it smooth and unforced.

There is no need to hold your breath. If changing the rhythm feels uncomfy, just return to your natural breathing and listen.

You can also rest your attention around your feet or the chair beneath it. Breathe in and relax. And on the next one, allow your forehead to ease. And on the one after that, allow a little bit more of your weight to rest and whatever is supporting you.

You don't need to hold everything together for the length of this breath. Perhaps your mind has already moved ahead, and appointment a conversation, a day you're wondering how you'll manage. When you notice, feel the breath leaving again. That thought can wait while you finish this one breath.

You haven't forgotten your responsibilities. You're giving your attention somewhere else to rest for a moment. Breathing in and breathing out. Let it finish gently.

Then allow the next breath to come when it comes. No hurry. If a picture of the coming week appears, you don't have to clear it away.

Just notice that it's a picture or something ahead. Then return to something you can feel now. Your feet, your hands, the air leaving your body. And then in this moment of mindful tranquility, visualize these beautiful words.

Take note as the color of them, the shape, and repeat them silently or out loud once spoken.

I can meet this week one day at a time.

I can prepare without predicting everything. A change of routine does not mean I have to get everything right.

My needs belong in the plan as well.

I can return to today when tomorrow feels too heavy.

Now relax just a little deeper and wind a little firmer.

Feel your breathing, feel your hands and your feet. And then once more within the piety of your imagination, visualize and repeat.

I can meet this week one day at a time.

I can prepare without predicting everything. A change of routine does not mean I have to get everything right.

My needs belong in the plan as well.

I can return to today when tomorrow feels too heavy.

Then choose whichever one feels the most useful. Let it stay with you for another ordinary breath. You don't have to feel confident about the whole week, but for now a little more room around the next step may be all that's needed. And to help you with the days and weeks ahead, here are your three daily caring tips.

One, separate what needs arranging from what you're imagining. Write down one practical thing you can act on and choose when to do it. Two, give the day one simple point of structure, a meal, a short walk or a time to check in with someone. You can create a little shape without filling every hour.

Three, ask for one specific piece of help before the pressure builds, a shared job, a lift of some company or someone taking over for a while. A clear request gives people a better chance to support you. Thank you. Now notice the room around you again.

Feel the surface beneath you. Time to wiggle your fingers and now your toes. Make it comfy breath in and then as you exhale, stretch out those arms, roll the shoulders and when you're ready, open your eyes. You are here in this part of today.

Give yourself a moment before moving on. If you'd like a familiar voice close by during the week, anchored is my app for panic and anxiety. It's available on iPhone and Android. The big blue instant calm button is free.

It works offline and needs no sign up. It's like having a caring friend by your side. You can reach for it whenever you need a little support. My free guide, Martin's 5 Things to Try when Anxiety Hits is, well that's at calminganxiety.org /calm.

That's calminganxiety.org/calm. Take care of yourself my friend. I'll be right here with you again tomorrow. So as always, in everything, be kind.