Here’s one tip for a better start to your week. 

If the thought of Monday is already pushing your panic buttons, spend a small part of your Sunday immersed in a sound bath. The practice typically involves instruments (think: gongs or singing bowls) and ambient sound to encourage a meditative state. That, in turn, seems to calm your mind, and supposedly resets your brainwaves — making it a great addition to your wellness routine for Sunday, or really any day of the week. It can be done at home, or in a group or class setting. Tip: Lots of yoga studios offer them. Here’s what to know before you dive in…

• Choose your seat wisely. Being comfortable is very important for relaxation, so try leaning against a supportive pillow, sitting in a comfortable chair, or laying down on a yoga mat. You can also just rest on your couch or your bed — any position you choose is perfect as long as your body feels good. 

• Set the mood, and an intention. If you’re at home, create a calming atmosphere with candles and dimmed lights. Then, choose the types of instruments or sound you’d like to hear during your experience. Resonant, repetitive sounds are reportedly ideal for “therapeutic” purposes, and shifting your focus away from your thoughts. So, singing bowls, cymbals, and rain sticks are all good options. Before pressing ‘play’ on your soundtrack — whether it’s from a Spotify playlist, a YouTube video, or a special offering by a practitioner you know and like — try setting an intention. Meaning, consider why you’re doing it, and what you hope to get out of this meditation. Consider it another layer of mindfulness.

• Let your mind go. Now that you’ve set yourself up for success, close your eyes and let your mind focus on the sound. To try and reach a deeper meditate state, take deep breaths as the sound continues. And stay in your sound bath experience for as long (or as short) a time as you’d like — even just 15 minutes apparently has stress-reducing benefits.