10-Minute Saturday Rest Restoration

Time needed: 10 minutes (3-3-4 minutes)

Setting: Early Saturday, before day begins

Purpose: Intentional activation of different rest types

1. Physical & Sensory Rest (3 minutes)

What: Lying or sitting comfortably:

- Dim lights/reduce screen brightness

- Let eyes softly close or gaze downward

- Scan body for tension, releasing each spot

- Notice any sensory inputs that feel demanding

- Create mini cocoon of quiet and ease

Notice: What your body has been carrying, which senses need break, where you naturally soften

Why: Reduces physical and sensory load, allows nervous system reset

2. Mental & Creative Rest (3 minutes)

What: Taking break from planning/analysis:

- Put phone away/close laptop

- Watch movement of clouds/trees/light

- Let mind wander without directing it

- Allow unstructured daydreaming

Notice: How mind responds to permission to roam, what emerges when not forcing, natural thought rhythms

Why: Releases cognitive load, enables neural restoration, invites spontaneous insights

3. Social & Emotional Rest (4 minutes)

What: Creating space from people-pleasing/emotional labor:

- Check in with social energy levels

- Identify any relationships needing boundaries

- Give yourself permission to:

  * Say no to one weekend demand

  * Take break from emotional caretaking

  * Be unavailable for period of time

Notice: What social boundaries you need, how it feels to prioritize your rest, any guilt arising

Why: Restores social energy, builds healthy boundaries, enables authentic connection