Rest Is The Foundation Of My Well Being

Making rest the foundation of your wellbeing is our focus this month. Physical rest is crucial for overall health and well-being. Incorporating physical rituals into your routine can help your body relax, recover, and rejuvenate. Here are some of my favorite physical rituals to promote rest and relaxation.

1. Progressive Muscle Relaxation (similar to our yoga nidra practice)

Progressive muscle relaxation involves tensing and then slowly relaxing different muscle groups in your body. Start from your toes and work your way up to your head, focusing on each muscle group for a few seconds. This technique can reduce physical tension and facilitate deeper relaxation.

2. Gentle Yoga or Stretching (yin yummy anyone?)

Incorporating gentle yoga or stretching into your daily routine can help relax your muscles and improve flexibility. Practices like yin yoga, which involves holding poses for several minutes to release tension along fascial lines, can be particularly effective for releasing deeper layers of tension and promoting physical relaxation.

3. Warm Baths

Taking a warm bath can be a wonderfully effective way to relax your body. Adding Epsom salts or essential oils like lavender can make your evening routine feel luxurious.. The warmth helps to relax muscles, improve circulation, and create a calming environment helping you ease right into sleep.

4. Consistent Sleep Schedule

Maintaining a consistent sleep schedule by going to bed and waking up at the same time every day can regulate your body’s internal clock. This helps improve the quality of your sleep and ensures you wake up feeling rested and rejuvenated. Follow the 3-2-1 rule - 3 hours before sleep no more food or drink, 2 hours before sleep no more work, 1 hour before sleep no more screen time

5. Massage

Regular massages can help release muscle tension, reduce stress, and promote relaxation. Whether you opt for professional massages or self-massage techniques, this ritual can be a wonderful way to give your body the rest it deserves.

Our mantra for the week is…

Rest is the foundation of my well-being

Our journaling prompts are…

Describe your ideal day of rest. What activities make you feel most rejuvenated?

Write about a time when you felt completely relaxed and at peace. What were you doing and how can you incorporate more of that into your daily life?

And our meditation is…a meditation for deep rest

Find a quiet and comfortable place where you can simply be. Close your eyes and take a deep breath in, filling your lungs completely. Hold for a moment, and then exhale slowly, releasing all tension. Continue to breathe deeply and evenly, allowing your body to relax more with each breath.

Begin by scanning your body from head to toe.

Focus on your scalp and forehead. Notice any tension there and gently let it go. Feel the relaxation spread across your forehead, down to your eyes. Let your eyes rest in their sockets, softening and relaxing.

Move your attention to your jaw. Unclench your teeth and let your jaw hang loose. Notice how the muscles in your face begin to relax, spreading a sense of calm to your neck and shoulders. Let your shoulders drop, releasing any weight or stress they might be holding.

Take another deep breath, and as you exhale, feel the relaxation flow down your arms, through your elbows, wrists, and into your hands and fingers. Feel a gentle warmth spreading, soothing every muscle.

Shift your focus to your chest and heart. With each breath, imagine your heart slowing down, beating calmly and steadily. Let your breath fill your chest with peace, and as you exhale, let go of any lingering stress.

Move down to your stomach. Allow it to soften and expand with each breath. Release any tightness or knots, letting the warmth of relaxation spread through your abdomen, down into your hips.

Feel your legs growing heavier and more relaxed, starting at your thighs, down to your knees, calves, and finally to your feet and toes. Imagine all the tension in your body draining out through your toes, leaving you in a state of complete relaxation.

Now, bring your attention to your mind. Notice any thoughts that arise without judgment. Picture them as clouds drifting across the sky, acknowledging them and then letting them pass. Focus on the space between the thoughts, the quiet and stillness that lies there.

As you rest in this state of deep relaxation, imagine a warm, golden light enveloping your entire body. This light is healing and restorative, filling you with a profound sense of peace and rest. Allow yourself to bask in this light, knowing you are safe, you are calm, and you are at peace.

Stay in this place of deep rest for as long as you need. When you are ready to return, slowly bring your awareness back to your surroundings. Wiggle your fingers and toes, stretch gently, and open your eyes.

Carry this sense of deep rest and relaxation with you, allowing it to sustain you throughout your day or night.