Why Do I Feel Anxious About the Week Ahead — 10-Minute Meditation for Sunday Worry

The week hasn't started yet, but you can already feel it. The things you need to do, the people waiting for something, the appointments, the responsibilities, the messages you haven't even answered. You're here trying to enjoy a quiet moment while your mind is several days ahead. If you're feeling anxious about the week ahead, come and spend these next few minutes with me.

You don't have to carry the whole week this evening. Hi there. Welcome to Calming Anxiety. I'm Martin, Clinical Hypnotherapist, former paramedic, and creator of all these shows over two and a half thousand.

You'll find them all within my app, and could, each of them, searchable and you can download for when you need them. And you're quiet place now, somewhere you can safely settle. Let your hands rest. Feel the surface beneath you supporting you.

And close your eyes if that feels comfy. Begin by noticing the room around you. The sound, the air against your skin, the contact holding you up. Now let's give your mind something simple to follow.

Notice an ordinary breath coming in and an ordinary breath going out. Allow your jaw to loosen a little. Let your shoulders find that comfy position. Today we'll use a gentle breath in for three and then out for five without holding.

Keep the breath light and easy. You don't need to fill your lungs completely or push all the air out. If the count feels too long, shorten it. If counting makes you feel uncomfortable, just return to ordinary breathing.

But let's begin together. We've got this. Ready my friend? Breathe in two, three.

Breathe out two, three, four, five. And then simply relax. Feel the muscles, loosen and lengthen with every out breath. And imagine yourself drifting deeply and safely within the sanctuary of your consciousness.

Let's do that again. Ready? Breathe in two, three. Release two, three, four, five.

Breathe in two, three, relax. Two, three, four, five. Perhaps a task has already appeared in your mind, something you must remember, something that feels urgent because you stopped long enough to think about it. Ignolage these thoughts gently, baby with a smile and then return to the next comfortable breath.

Breathe in two, three, breathe out two, three, four, five.

And then just unwind, melting into the surface beneath you.

There is time to decide what needs your attention after this session. Breathe in two, three, breathe out two, three, four, five.

And let your breathing now find its own soft rhythm. Relax and wine. You don't have to settle every concern before you can always have a moment of peace. Relax a little deeper with every out breath.

And then within the beauty of your thoughts. Visualize these words in your mind's eye. Take note of the color, the size of the letters in your own imagination and then repeat them gently and with positivity. I can meet the coming week one day at a time.

I am allowed to enjoy this evening while tomorrow remains unfinished.

I can choose one manageable step at a time.

I can ask for support when my week feels too heavy.

I can return to the present whenever my mind runs ahead.

Further and further into mindful tranquility, you allow yourself to drift because simply put you are worthy. So once more within the beauty of your thoughts, visualize and repeat.

I can meet the coming week one day at a time.

I am allowed to enjoy this evening while tomorrow remains unfinished.

I can choose one manageable step at a time.

I can ask for support when my week feels too heavy.

I can return to the present whenever my mind runs ahead.

Now feel your breathing once more with your beautiful mind, the in breath, the out breath, the sense of relaxation and control. And take this sense of comfort and understanding with you into the week ahead. Here are your three daily caring tips. One, if worries about the week ahead keep circling, write down the essentials and choose one priority for the next working day.

Give the list somewhere to wait rather than repeatedly reviewing it in your mind. Choose a stopping point for preparation. Once you've done what is reasonably useful, let yourself move into an ordinary evening activity. You can return to the remaining tasks at an appropriate time.

Three, keep one small sling to look forward to during the week. A warp, a conversation, a favourite meal or a few quiet minutes. Give that moment a place alongside your responsibilities. Now notice the room around you.

Gently move your fingers and wiggle your toes. Breathe in deeply, hold at the top and then as you breathe out roll the shoulders and stretch the arms. And when you're ready, open your eyes or lift your gaze. Take your time.

The week ahead can have fold one part at a time, but you have control. Thank you for joining today. If you have a moment free and you like this session or previous ones, please do share them on your social media. I'm not some huge multi-million pound corporation.

This really is just me. Seven years of sharing my understanding of mindfulness and taking back control. If you'd like these guided meditations, close to hand, you'll find them in the wonderful app, Anchored. It's on iPhone and Android.

There's a direct link in the show notes. And the panic attack part for fast breathing instant calm is there right at the beginning the big blue button. It works offline forever and ever. No purchase needed.

Have a lovely day my friend. Truly. Take care. Let's reconnect tomorrow.

And as always, in absolutely everything we do, be kind.