Structured rests are short, intentional breaks throughout your day, supporting and restoring your whole system. They differ from “doing nothing” because they encourage genuine mental and physical relief.
Why add structured rests?
I know how hard it is to make yourself rest, especially on “good days” or what I call “low symptom days” where you want to “get things done”.
But this technique is revolutionary for healing, and it’s simple to understand and put into place. If we can build in a consistent pattern of resting; then we can begin to regulate the nervous system. This way of approaching your healing journey is so supportive and restorative for the whole system.
How is this different to my Rests now?
You may have a concept of what “resting” is. It is probably based on the idea of “doing nothing”.
In fact when you have a chronic condition, to help you actually rest you need something that is peaceful or soothing for you. You will know if it is restorative rest by the way you feel afterwards.
You can try different ways of resting and check in with how you feel afterwards. The ideal scenario after a rest is to feel like you had a little sleep. This is what I am referring to when I talk about restorative rest; it’s that you will feel like some energy has been restored to you.
You will be able to create a "Recovery Life" that nurtures healing.
How to Begin
Some gentle music or some nature sounds may help some people during a rest.
Meditations that give a break from the mind are often the most effective way for most people to have restorative rest.
Here is a link to a meditation I created especially for you to use during one of your structured rests.
Simply lying down in a quiet room isn’t restful for most people (as the mind really takes advantage of this time to get going!)
Watching television, going online or on social media, or even reading a book is NOT a rest! (see note at bottom of page and consider slowing down on these activities when possible).
These activities that we used to think of as “resting” use a huge amount of processing energy by the eyes and the brain, create stress and are exhausting.
It is important that you lie with your eyes closed if you can and really allow this rest (don’t be on your phone or doing something or planning something!)
It is okay if you fall asleep and have a nap during a rest (naps are great).
The important thing is to have these Structured Rests spread out through the day, and to do them on both “good days” (low symptoms) and on “bad days” (high symptoms).
Building a recovery life
We are building up a routine that consists of resting, then activity, then resting, then activity, then resting (and so on!). This creates a Recovery Life for you.
By alternating between rest and gentle activity, you create a “Recovery Life” that nurtures healing. As you progress, you’ll gradually increase activities between rests, supported by this reliable routine. Over time, your nervous system grows more balanced and resilient.
what if I can’t rest?
If you find lying down too challenging right now, start with a soothing meditation while gently moving around. Build up slowly—your nervous system can adapt if you go gradually.
You’re doing brilliantly. If you’ve read this entire page, perhaps it’s time for a structured rest now. Consider trying one of the specially created meditations, and notice how you feel afterward.
