Try for freeTry for free
PodcastBring Yourself Back

Bring Yourself Back

No matter how much we worry about what’s coming up, that does not change the fact that it’s still only Sunday. Today, try stepping out of that thinking.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

(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...


Duration5 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




Related to 'Bring Yourself Back'

More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice