Bring Yourself Back

(gentle music) Headspace Studios. (whirring) (footsteps walking) Hi, I'm Dora from Headspace, and welcome back to Sunday Scaries. How was your week? Take a moment and reflect. How much of that time did you spend worrying about something coming up or thinking about something that already happened? Be honest, how much of that did you spend in the present moment? Right now it's Sunday, but isn't it surprising how quickly and how far away the mind can get from us? It's a Sunday afternoon but we're already thinking into the week, but the interesting thing is, no matter how much we think about the week ahead, like what's happening, who we're going to be speaking with and what's going to be happening to us throughout the week, the truth is right now, it's still Sunday and we're still just sitting in the chair. The rest of it is in our mind and we're doing this all the time. The very least that we can do is wait until the actual thing has happened, until we see if it's happened before we give it any energy or allow it to take up more mental space. So rather than spending lots of time anticipating what could happen or what might happen, instead, try just stepping out of that thinking, coming back to the present moment and just enjoying the fact that right now, there's nothing to do. There's nowhere to go. And nowhere else that we need to be except for right here and right now, just enjoying the next few moments and letting the mind and body unwind. So just begin to settle in and take a moment to get comfortable. And when you're ready, take a deep breath, breathing in through the nose and out through the mouth. And on the out breath, closing the eyes if that feels right for you and just feeling the weight of the body pressing against the seat, against the floor, wherever you are right now, allowing any thoughts of the week ahead just to come and go. And just starting to notice how body feels. Starting to notice how the breath in the body feels. And if you can't feel the breath, just gently placing your hand on your stomach and just staying with that rising and falling sensation knowing that right now in this moment, that's the only thing that we know for sure. And then just bringing the attention back to the body again, coming back to that weight, that contact, coming back to any sounds around you and whenever you're ready, just gently opening the eyes again, welcome back. Something that I wanna encourage you to try is writing down what Sundays feel like for you and what would you like them to feel like? (gentle music) So maybe there is that dread or anxiousness that's looming as the countdown begins to Monday. But if you could approach Mondays in any way, how would you? This exercise helps us create...