# I Dread Sunday Evenings - 10 Minute Guided Meditation

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-dread-sunday-evenings-10-minute-guided-meditation
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-dread-sunday-evenings-10-minute-guided-meditation.md
Podcast: [Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief](https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140)
Published: 2026-07-17T02:00:02+00:00
Episode link: https://www.spreaker.com/episode/i-dread-sunday-evenings-10-minute-guided-meditation--72496876
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/72496876/i_dread_sunday_evenings_10_minute_guided_meditation.mp3
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/episodes/i-dread-sunday-evenings-10-minute-guided-meditation
Duration seconds: 655

## Resource

Does a heavy feeling of dread start to build in your chest every single Sunday evening? You are not alone. In this deeply supportive 10-minute session, clinical hypnotherapist and former frontline paramedic Martin Hewlett breaks down the science behind the "Sunday Scaries"—a process known as anticipatory threat processing. Your intelligent brain is simply scanning the near future to protect you from upcoming workplace stressors, unanswered emails, and the week's demands. However, your nervous system cannot tell the difference between a real threat and an imagined one. Using the highly effective 4-2-6 breathing technique (inhale for 4, pause for 2, and a long, slow exhale for 6), you will learn how to deactivate flight-or-fight mode instantly. By extending your out-breath, you send a clear message of safety to your body, reclaiming Sunday night for the deep rest you deserve. Perfect for anyone struggling with work anxiety, weekend burnout, or sleeplessness, this guided practice brings you right back into the present moment where you are safe. ⏱️ Episode Chapters 00:00 – Understanding the Low Hum of Sunday Evening Anxiety 01:11 – Getting Comfortable & Preparing to Release Tension 01:26 – The Science of Anticipatory Threat Processing & The Nervous System 02:38 – Breathwork Practice: The 4-2-6 Box Breathing Routine 04:05 – Grounding Exercise: Shifting from Future Dread to Present Safety 04:46 – Subconscious Hypnotherapy: Stepping Out of the Anticipation Loop 08:01 – 3 Daily Caring Tips to Beat the Sunday Scaries 09:33 – Awakening: Gently Returning Awareness to Your Room 09:50 – Outro: Share the Calm & Supporting the Anchored App 🧘 Subconscious Affirmations for Sunday RestLet these comforting truths settle deeply into your thoughts during the quiet space of this…

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/episodes/i-dread-sunday-evenings-10-minute-guided-meditation/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-dread-sunday-evenings-10-minute-guided-meditation.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.