aerial view photography of woman sitting on blanket while holding mug filled with pink liquid looking sideward

Your Mind Deserves A Break: The 7 Types Of Rest To Make You Feel Better

Listen to this blog post and meditation on the Mindful Actions podcast by clicking below! Meditation is much better experienced through listening instead of reading, so I highly suggest checking out the audio part of the meditation!


These posts around the end-of-year holidays are just going to be light and simple. No deep thinking. No self-analyzing. No tough topics. In reality, we just do not have the mind space for all of that self-discovery that right now. Plus, in referring back to episode 41 of the podcast, and stress relief for the holidays, some of our holiday experiences with friends and family are going to give us insight about ourselves as it is. No need to search deep within, our emotions and feelings will be right out there in the open through all of that. What I will encourage is taking note of those experiences to analyze later on. Which I will remind you about in the new year.

But as a reminder, you do not need to work on yourself all. the. time. You do not need to constantly be focusing on self-discovery and self-improvement and breaking down your traumas. You will totally get burned out! You can just sit peacefully with who you are. In fact, it’s encouraged!

relaxing white and tan bedroom

So that’s what we’re going to do today. We are just going to sit, and be. Be here, be present, be accepting, be you. I need this meditation just as much as your all probably do right now! One thing I like to remind people is that you can still practice mindfulness and be stressed. You can still meditate and be overwhelmed. That’s WHY we practice these things! They help us cope. They don’t make us perfectly calm and peaceful people. They help alleviate the stress symptoms, but they’ll never fully go away.

The 7 Types of Rest For Stress Management

You may have it all together, and you may not. You may be ready for Christmas, and you may not. You may be happy, and you may not. Whatever you’re feeling, it’s ok. 

You may THINK you have it all together, and then when you start to wrap presents realize you don’t have enough for your child’s birthday on the 27th. This happens EVERY year. You’d think we’d learn our lesson…….

And you may be an awesome cook and can make a mean béchamel sauce, but can’t bake cookies worth the life of you. Even with the pre-made cookie dough. Cooking and baking are very, very different things. And you may bake the cookies you were in charge of and leave them in the fridge when you leave for 2 weeks to go visit family. 

The moral of all of these true stories is, you may think you’re prepared, and do everything you can to make something perfect, but it still won’t always turn out the way you want it to. 

[enter from stage left: stress and anxiety]

So this week, I have the 7 types of rest for you to choose from. This list was adapted from a TEDTalk by Saundra Dalton-Smith, MD. Remember, rest and needs look different for everyone. Take what you need, leave the rest.  

  1. Physical rest : sleep, stretch, meditate
  2. Mental rest: take a break, read fiction, unplug, take a deep breath of fresh air, meditate
  3. Sensory rest: unplug, close your eyes, meditate
  4. Creative rest: enjoy nature, listen to music, meditate
  5. Emotional rest: separate yourself from drama, meditate
  6. Social rest: engage only with people who support you, unfollow toxic people on social media, meditate
  7. Spiritual rest: connect with a feeling greater than us, look inward to find your purpose, meditate

Well, would you look at what was on every single one of those lists! 😮 MEDITATION! I think we may be on to something here at Mindful Actions, what do you think?!?

So, which type of rest are you going to pick over the next week? I’m picking mental, sensory, and creative. Everything that has to do with giving my mind a break because my brain is FRIED!

minimalist desk decorations with a tan vase and flowers

Mental Clarity To Be More Present

I’m excited for this meditation. Even just writing out my notes for it, I felt my mind begin to calm down.

We will get into our meditation soon here. But before we do so, here’s your mindful action. It seems simple, and it’s often easier said than done, but it’s just two words: just be. Your mindful actions is to just be. Be whatever you need to be this week. Be a parent. Be a friend. Be a loving sibling. Be you. Just Be.

Don’t focus on the impossible tasks and the things stressing you out. Focus on the do-able tasks. The things that YOU are capable of doing. Let the rest of it go. Just let it go.

The mantra for the meditation today will be: the present moment is my true self.

Now let’s get ready to meditate.


Meditation to Calm The Mind

[Meditation script]

The goal in today’s meditation is to be comfortable and relaxed, but also alert. Your body should be comfortable in this space. But your mind should be awake. This is what being at peace looks like. Steady, comfortable support, while simply being present and observing yourself in this moment.

Breathe in. Breathe out. Breathe in. Breathe out.

Count your breath up to 10 and start over. Counting each set of inhales and exhales as one.

Comfort. Peace. Calm.

Comfort. Peace. Calm.

Breathe in. Breathe out. Breathe in. Breathe out.

Count your breath up to 10.

If your mind wanders, just bring it back to the breath.

With all of the stress we’re experiencing right now, I want you to check in with your head. Not just your mind, but your actual head. The part of you that encapsules your third eye and crown chakras. How does your head feel today?

Are you holding tension up there? Perhaps between your eyebrows. Around your temples. Tightness at the base of your neck that links to your crown?

With each breath, focus on releasing tension in your head.

And now let’s focus on your mind. Those never-ended thoughts circling around in your head. Can you let them go? Just for this moment. Let them go. With each breath, imagine empty space in your mind. The breath filling your mind with clear energy instead of crammed with thoughts.

If you need to, with each breath, say these words to yourself.

Comfort. Peace. Calm. Clear the energy.

Count your breath up to 10 another time.

And now let’s say our mantra together three times through:

The present moment is my true self.

Let’s focus on our breath one more time.

This week, just remember to be. Be here. Be here for you. Be you.

Namaste.

__________

Copyright © Mindful Actions, bethbackes.com, 2022. You may use this meditation script for your own practice but may not record, reproduce, publish, or offer it in a paid setting such as for a class or workshop.

Let's Chat!

© 2017-2023 Mindful Actions. All rights reserved.