The Little Book of Rest

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  To Lady and Bo, the best dogs in the world—and the perfect examples of how to relax and enjoy every day.

  introduction

  When most people hear the word “rest,” they immediately think of taking naps or sleeping. Although these are effective ways to unwind, this book will show you there are many more ways to incorporate relaxation into your day that don’t involve sleep.

  The Little Book of Rest is intended to shift your mindset from viewing rest and relaxation as privileges you can take part in only after you have completed everything else on your never-ending to-do list, to realizing that rest and relaxation need to be a priority because they’re essential for your overall health and well-being. Healthy living requires taking care of yourself as a whole—mind, body, and spirit. Throughout this book, you’ll learn the importance of taking time to rest and relax and how beneficial and necessary rest and relaxation are for healthy living. You’ll also discover more than one hundred simple activities you can do all day long to experience more peace and tranquility in your life.

  Adding restful and relaxing activities into your day doesn’t have to be just another tedious task on your to-do list. Unlike other self-care activities that require large amounts of time or energy, the activities in this book are simple, are enjoyable, and require minimal effort—they’re things you’ll genuinely look forward to!

  The Little Book of Rest has four chapters: physical, mental, emotional, and spiritual. The activities range from different forms of light physical activity such as foam rolling and restorative yoga, to meditative and mindfulness practices such as deep breathing and coloring. You’ll also find healing emotional release practices such as allowing yourself to cry, screaming with a friend, and releasing judgment, as well as enlightening spiritual practices such as spending time alone, spending time in silence, and spending time in prayer.

  As you flip through the following pages, choose your favorite activities from each chapter, and start taking some much-needed time to rest and relax!

  Learning to properly rest your physical body is crucial to your well-being. Rest does not necessarily mean doing nothing. The activities in this chapter will give you the opportunity to explore various forms of nonstrenuous physical activities such as walking and stretching, helpful practices for being more in tune with your body such as tai chi and slow flow yoga, and simple tools for relaxing and healing your body such as acupressure and restorative yoga.

  Choose the activities that you believe will be the most enjoyable and beneficial for you and give them a try. You’ll quickly realize that not all physical activities deplete your energy; some physical activities such as walking in nature and starting a new workout routine may actually boost your energy and make you feel even better than taking a nap would.

  A sense of ease should guide your approach to physical activity. By engaging in restorative and replenishing types of movement, you facilitate healing and recovery in your body. When you move through life with ease and prioritize rest and relaxation, positive energy will fill every aspect of your life.

  Try Foam Rolling

  Would you like a do-it-yourself massage? Foam rolling, known as self-myofascial release, helps release tension in your muscles, reduces inflammation and soreness, and increases joint flexibility. In fact, this activity can relax your muscles so much that you’ll feel as if you’ve just had a full body massage, leaving you better able to rest.

  This muscle relaxation tool is typically cylindrical and made with dense foam. Foam rollers are available in various shapes and sizes, as well as different degrees of firmness so you can decide how intense you want the rollers to feel. You can find them in the fitness or sporting goods section at your local store or online.

  A few tips:

  Be gentle at first. Start with light pressure by using your hands to lift your body weight over the roller, instead of fully sinking into it.

  Roll on a muscle for at least thirty seconds. When you reach a painful or sore area, hold it there for a few seconds and slowly increase the pressure for ten seconds.

  Some important places to target are your legs, glutes, and upper back.

  After you’ve completed your rolling session, drink plenty of water, and stay hydrated throughout the day.

  Start your foam rolling practice by foam rolling for ten minutes once per week. If you enjoy it, do it as frequently as you like.

  Practice the Legs-Up-the-Wall Pose

  Legs-Up-the-Wall is a restorative yoga pose that focuses on relaxing and releasing tension. The soothing nature of this pose elicits the relaxation response, a neurological response that pulls you out of “fight-or-flight” mode and brings you into a state of “rest and digest.” In this state, anxiety and stress are reduced, immunity is strengthened, muscle tension is released, and a feeling of general well-being envelops you.

  To practice the Legs-Up-the-Wall Pose:

  Find a bare wall and sit with your right side against the wall. Then, slowly lie back and rotate your body as you swing your legs up against the wall so that the bottoms of your feet are facing the ceiling.

  Scoot in toward the wall so that your tailbone is as close to the wall as possible. Let your legs relax into the wall, keeping a slight bend in your knees if your hamstrings are tight.

  If you prefer a little more cushioning, place a folded blanket under your head.

  Rest with your arms by your sides, palms up.

  Completely relax your legs and the rest of your body, and just breathe slowly for five to ten minutes.

  Take a Relaxing Bubble Bath

  A bubble bath might sound like a luxury, but it is a simple way to relax your body and mind. The warmth and weight of the water will make you feel like you’re in a safe cocoon. Adding bubbles to your bath will bring out your inner child and playful spirit. Simply lying back and relaxing in a bathtub can help clear your mind of worries and stressors from the day.

  Not only do baths help you relax mentally, but they also are beneficial to your physical body. Soaking in warm water can reduce inflammation, relieve muscle pain, and alleviate tension in your body. Adding Epsom salts or essential oils can also help with this!

  You don’t need anything fancy to make a bubble bath feel like a special treat, and why not treat yourself regularly? Just use your favorite bubble bath mix, bath bomb, or bath salts and enjoy the soothing benefits. While relaxing in the tub, you can listen to calming music or read a couple of chapters in a good book.

  Bubble baths can quickly become part of your evening routine and will give you something to look forward to throughout a stressful day.

  Take a Silent Walk in Nature

  Have you ever taken a walk and just focused on the multiple sounds around you? Taking a walk outside can feel even more relaxing than a nap! It can be remarkably soothing to your mind to simply listen to the sounds of nature. Do your best to be present and mindful during your walk. When you catch your mind wandering or notice that you are thinking about what’s next on your to-do list, don’t judge yourself, but just gently guide your mind back to the sounds. Name all the sounds you can hear right now in this present moment: leaves rustling in the trees, birds singing, bees buzzing around, waves crashing, the soothing sound of water flowing down a stream, and so on. Focusing on the various sounds you encounter on your walk will allow your mind and body to relax and decompress from the day.

  You don’t have to go to a park, a beach, or a wooded trail to enjoy a walk in nature. Just find a safe place to go for a walk, make sure your phone is on silent, and spend at least ten minutes walking and enjoying the present moment and all the beauty nature has to offer.

  Start an Herb Garden

  Gardening is not only a great activity for boosting your mood, but also an amazing skill to learn. Planting seeds is a relaxing activity on its own—studies have shown that having your hands in the soil increases serotonin levels. If you complete this activity outdoors, you will further increase your serotonin levels from receiving the benefits of the sunshine and fresh air. Serotonin is a hormone released by the brain that promotes a sense of calm, well-being, and happiness.

  An herb garden is a great way to get into gardening because it doesn’t take much effort and you don’t need a large amount of space. An herb garden can also be planted inside or outside so you can start in any season.

  You can start growing herbs from seeds or use transplants. Herbs can be planted in separate small pots, or you can combine a few herbs in one large pot. To begin, you just need a few seeds or transplants, some potting soil, and a pot or two. Some versatile herbs you can start with are peppermint, basil, thyme, sage, oregano, rosemary, and lavender.

  Watching the herbs sprout and grow feels so rewarding, and eventually you’ll have your own homegrown herbs to add to your healthy meals!

  Drink Chamomile Tea

  Consider adding chamomile tea to your nightly routine. This ancient herbal tea is known for its calming effects. Sipping on chamomile tea about an hour before you are ready to go to sleep is a very relaxing way
to wind down and prepare for sleep. Drinking chamomile tea also enhances the quality of sleep because it contains antioxidants that promote drowsiness. In addition, this tea is rich in antioxidants that are known to decrease inflammation and reduce the risk of chronic disease.

  To enjoy the many benefits of chamomile tea, start by bringing 8 ounces of water to a boil. Then place the chamomile tea bag in the water (or add the chamomile leaves to a tea ball), letting it steep for about five minutes. Once the tea is ready, add a little lemon juice or honey and stir.

  Sit down, relax, and slowly sip the tea. In between sips, take long, deep breaths to assist with relaxation. Inhaling the aroma of the tea can also help you feel calmer. Be sure to make your cup of tea about an hour before bed so you can truly experience a more relaxed state and more restful sleep.

  Practice Restorative Yoga with a Bolster

  Practicing restorative yoga weekly can help boost your mental and physical well-being. It provides a soothing effect on the nervous system and can help your sleep feel more restful.

  Restorative yoga is quite different from other yoga forms because of its slow style, its emphasis on recovery, and the way in which you support your body in a pose, relax into it, and stay in the same pose for several minutes (up to ten minutes).

  Often, yoga bolsters are used for support. They are large, firm pillows that come in different shapes and sizes. When you use a bolster in restorative yoga, you’re able to perform certain poses more safely and comfortably. Using a bolster allows you to feel stretched, released, and relaxed. You can find these pillows in the fitness section at your local store or online.

  Following the guidance of a yoga teacher when you first begin restorative yoga is an excellent practice. You can search for restorative yoga on YouTube and follow the teacher’s step-by-step instructions.

  Yoga practice is a sacred time to just be with yourself and listen to what your body tells you. When you hold a pose for a long time, you will be able to connect with yourself on a deeper level.

  Relax in a Hammock

  Just the thought of lying in a hammock can be peaceful. You don’t need to go to a tropical location to enjoy relaxing in a hammock! All you need are two large trees close to each other in your yard, or if you only have open space without trees, you can buy a hammock stand that will allow you to place your hammock anywhere you want! Hammocks come in many different styles and materials, so be sure to pick the one that is most comfortable for you. You can find thousands to explore online.

  While you’re lying in a hammock is a great time to practice meditation, listen to music, or read a book. You can even cuddle up with a loved one and enjoy the peacefulness together. Be present by feeling the gentle rocking of the hammock, smelling the fresh air around you, and listening to the sounds of nature. Lying in a hammock is also a wonderful time to take a nap! Did you know that sleeping in a hammock is good for you? It doesn’t put pressure on your spine and helps your body fully relax. So, the next time you lie in a hammock, don’t be afraid to allow yourself to fall asleep.

  Try a Hot Stone Massage

  Getting a hot stone massage not only feels like a relaxing treat, but also provides numerous health benefits such as releasing tension in tight muscles and soft tissues, reducing anxiety and stress, and deepening sleep.

  Although using rocks during massage may not sound calming at first, this healing treatment will leave you feeling relaxed and rejuvenated. It should be easy to find a local hot stone massage service as they are available at most wellness spas.

  During a hot stone massage, the massage therapist will place flat, hot stones on various parts of your body. The stones typically used are made from a volcanic rock called basalt. This rock, normally heated to around 140°F, is great at retaining heat, making it useful for hot stone massages.

  The hot stones can be placed on your stomach, hands, back, chest, and even feet and face. The massage therapist may simply hold the hot stones while kneading in a Swedish massage style.

  This unique massage style will benefit you if you are experiencing any muscle aches, anxiety, or trouble sleeping. If you have chronic conditions, be sure to seek approval from your doctor before trying a hot stone massage.

  Book a Custom Facial at a Local Spa

  What feels more relaxing than getting a facial? Not only are you doing something amazing to take care of your skin, but you also are dedicating time to pure mental bliss. When you get a facial, it feels so soothing that it can bring you into a meditative state. During a facial, you can expect your skin to be cleansed, exfoliated, and massaged. Because everyone’s skin is so different, it’s best to get a “custom” facial at a local spa so that the esthetician can focus on your skin’s specific needs.

  Getting a facial provides you with a state of relaxation, renews your skin, boosts your mood, and gives you a beautiful glow, while continuing to offer benefits long after the “feel good” factor has worn off. A facial is well known for relieving stress and soothing the mind. In addition, facials assist in detoxification, as well as removing excess fluid from your body, allowing your skin to achieve optimal health, and encouraging the regeneration of cells in your skin. Taking good care of your skin is about more than just improving your appearance; it is all about keeping the largest organ in your body healthy. Why not enjoy the experience?

  Use a Lavender Pillow Spray

  Lavender is one of the most relaxing scents you can find. This fragrant herb has been used as a soothing aromatic for a long time! Lavender has many calming capabilities, and studies have shown that lavender not only helps you fall asleep faster and remain asleep longer but also improves the overall quality of sleep. Upon waking up, you feel well rested and refreshed when utilizing lavender.

  Therefore, a lavender pillow spray could be a great addition to your nightly bedtime routine. Before getting into bed, lightly mist your pillow, sheets, and/or pajamas with the lavender spray, and then climb into bed and peacefully drift off to sleep.

  Lavender pillow sprays are easy to find in stores; just look for one that is all-natural and made with 100 percent pure essential oils.

  If you would rather make your own spray, you’ll need:

  Eight ounces distilled water

  Five drops pure lavender oil

  Small spray bottle

  Simply combine the water and drops of oil in the bottle and shake well. Shake the bottle before every use.

  If you don’t like the idea of spraying your pillow and then laying your face on it, you can achieve the same results using an essential oil diffuser.

  Take Five Minutes to Stretch Every Day

  We often don’t take time to stretch. This is the ultimate form of self-care and rest you can give your muscles. Your muscles are constantly working for you, and if you don’t take the time to stretch them, they will get extremely tight. Tight muscles can lead to potential injury and reduced range of movement. You may even experience constant discomfort or chronic pain in your body from a lack of mobility and flexibility.

  Try a daily five-minute stretch when you first wake up, before bed, or anytime you choose! Search for “simple stretches” online and try a variety of them to implement a daily practice.

  Some examples of simple stretches:

  Sit on the floor with your legs out in front of you and lean forward, reaching toward your toes, feeling the stretch in your legs.

  Stand up straight and lean slightly to one side with your arms stretched out, pointed in the direction you are leaning, and then switch sides, feeling the stretch in your sides.