5-Minute Rest Diversification Practice

Time needed: 5 minutes (90-90-120 seconds)

Setting: When needing restoration

Purpose: Exploring and honoring different rest types

Rest Assessment (90 seconds)

What: Check your rest needs:

- Ask “What type of rest do I most need?”

- Scan for clues in body/mind/emotions

- Consider these rest types:

• Physical (body stillness/sleep)

• Mental (thought quieting)

• Sensory (input reduction)

• Creative (inspiration space)

• Emotional (feeling processing)

• Social (people break)

• Spiritual (meaning connection)

Notice: Which rest type creates strongest response, where depletion feels most acute, what restoration calls to you

Why: Builds rest literacy, enables targeted recovery, honors specific needs

Rest Permission (90 seconds)

What: Create space for chosen rest:

- Grant explicit permission statement

- Set time boundary for rest (even 5 minutes)

- Create minimal conditions needed

- Remove one barrier to this rest

- Acknowledge rest as productive

Notice: Any resistance to particular rest type, where permission creates relief, what becomes possible

Why: Reduces rest guilt, establishes rest legitimacy, enables full surrender

Rest Integration (120 seconds)

What: Experience chosen rest type:

- Physical: Release muscle groups sequentially

- Mental: Let thoughts pass without engagement

- Sensory: Reduce input (eyes closed, quiet space)

- Creative: Allow mind to wander without purpose

- Emotional: Let feelings exist without action

- Social: Create people-free space

- Spiritual: Connect to something larger

Notice: How specific rest type affects system, where restoration begins, what shifts with appropriate rest

Why: Builds rest effectiveness, honors specific depletion, creates targeted recovery