Building on the Foundation of Structured Resting
If you’ve read the introduction to Structured Rests you already understand how these intentional pauses support your healing. If you haven’t read that, you can Click Here to Read the Introduction to Structured Rests. Now, let’s go deeper into the how and why – how to make them most effective for your unique situation and why they work so well for nervous system recovery.
Structured Rests are not just about lying down; they are about allowing your entire system to reset. The key is to create a rhythm of rest that truly restores, rather than just “taking a break.” If you’ve been struggling to make your rests feel effective, or if you want to get the most out of them, these next steps will help guide you.
Why Structured Rests are So Powerful
Your nervous system needs predictability, repetition, and safety signals to shift out of survival mode and into healing. Every time you take a structured rest, you are teaching your body that it is safe. Over time, these small, intentional pauses begin to rewire your brain, helping your ANS (Autonomic Nervous System) settle into a more regulated state.
Most people with chronic illness unknowingly live in a state of nervous system dysregulation—often called fight-flight–freeze mode. Structured Rests gently move you out of these states by reinforcing safety. The more consistently you practice them, the more your system adapts to this new rhythm.
How I Discovered Structured Rests...
…And Why They Changed Everything!
During my own healing journey, I discovered that traditional “rest” wasn’t enough. Lying down wasn’t restoring me, even though sometimes I had no choice but to lie down all the time — I would still feel wired, fatigued, or trapped in cycles of continual fight, flight overthinking. I needed a different approach, something that would actively guide my nervous system back into balance.
That’s when I began experimenting with intentional pauses spaced evenly throughout the day—rests that weren’t about sleep, but about retraining my system to feel safe. I used meditations whilst lying down, listening to a voice I liked, that gave me the sense of human contact. At first, it was a soothing thing to do and reduced symptoms a bit. Over time it became a complete game-changer. By following a rhythm of rest and very gentle activity, I found that my nervous system could begin to restore in ways it hadn’t before. Now, I share this approach with you because I know firsthand how powerful it can be.
How to Make Structured Rests More Effective
1. Adapting Structured Rests to Different Stages of the Journey
Because everyone’s journey is unique, here are three adaptable approaches based on where you are:
📌 If you can commit to four Structured Rests per day:
- Follow the suggested idea above of when to do the four rests, using one of my guided meditations at least once per day.
- Try experimenting with different types of sound input—meditative music, nature sounds, or even silence.
📌 If you are severe or bedbound and Structured Rests feel impossible:
- Start with just one minute per rest and gradually build up.
- If sound is overwhelming, begin with my silent meditation track designed for ultra-sensitive nervous systems.
- Know that even small steps rewire your brain over time—your journey matters.
📌 If you have a busy life and Structured Rests seem unrealistic:
- Begin with three to five minute micro-breaks, even if it’s sitting in your car or closing your eyes for a moment.
- At bedtime, try one longer meditation (20–30 minutes) to transition into deeper structured resting.
- On days when things feel chaotic, practice self-compassion rather than aiming for perfection.
📝 Note: Life can be messy. Healing is not about doing things perfectly, but about showing up with gentleness and intention.
2. Use Sound and Guided Meditations to Deepen Rest
Structured Rests are more effective when paired with supportive sound. Try:
- Guided meditations specifically designed for nervous system healing
- Nature sounds (rainfall, ocean waves, forest sounds)
- Brown noise (a deeper, more grounding version of white noise)
- Soft instrumental music (without lyrics or strong drumbeats to prevent agitation and mental engagement)
To begin with try different options and notice what your Mindbody system responds to best. I have a selection of meditations, many with sound and frequency healing on them available here on my site.
3. Expect Resistance—And Gently Work Through It
When you begin adding structured rests, you may experience mental resistance. You might think:
- “I don’t have time for this.”
- “I should be doing something more productive.”
- “Resting feels uncomfortable—I feel restless when I try.”
This is normal! Your nervous system is simply adjusting to a new rhythm. The more you practice, the easier it will become. Healing happens through repetition, not force.
If rest feels difficult, remind yourself: I do not need to do this perfectly. I am learning to allow my system to reset.
Ten Minute Guided Meditation to Try Now
This is a ten minute breathing meditation to help regulate your nervous system and lessen symptoms. Use headphones to get the maximum health benefits from the binaural sound healing that is in the soundtrack 💗 You can do this one sitting up or lying down, ideally with your eyes gently closed.
Healing Happens Over Time
The full benefits of Structured Rests come with consistency. Think of it like watering a plant: each rest is like a small drop of water that, over time, nourishes your system back to balance. You don’t need to feel an immediate change for it to be working. Just like strengthening a muscle, you are training your nervous system to recognize safety and ease.
Some days, your rests will feel deeply restorative. Other days, they might feel frustrating or like “nothing is happening.” Try to keep going. The nervous system shifts through repeated experiences of safety, and each rest you take contributes to that shift.
Next Steps and Final Encouragement
Structured Rests are a long-term practice to help you reset and to begin to form structure in your day. The more you integrate them into your daily rhythm, the more they become part of your nervous system’s natural way of resetting.
💗 If you’re struggling with staying still, start small. Even a one-minute pause can be powerful. And you can do a little bit of swaying or moving around if your nervous system cannot bear being static.
💗 If you feel resistance, know that this is part of the process—keep showing up with gentleness.
💗 If you want more support, my guided meditations and resources are available to help you deepen your experience.
📌 Next Post: The Best Sounds and Music for Structured Rests
Well done for prioritising your healing. Every time you try this new way of resting, you are taking a step toward deep restoration. 💗
