You can add STRUCTURED RESTS to your days if you are not already doing so. I know how hard it is to make yourself have rests, especially on “good days” or what I call “low symptom days” where you want to “get things done”.

If we can build in a consistent pattern of resting; it can be for just twenty minutes several times a day, then we can begin to regulate the nervous system.

This way of approaching your recovery journey is so supportive and restorative for the whole system.

How is doing Structured Rests different to my Rests now?

“Structured Rests” means to structure your day around four short rests, ideally lying down if you can.

So one option is to lie down four times during the day, each time for around twenty minutes. Or if you prefer you can do three rests of thirty minutes.

If your condition is moderate and you are out and about a lot, then you can do these rests sitting up (on a chair or on the grass, or on a park bench or in a car – it makes no difference where you are).

For example, every 90 minutes or every two hours you do a rest. This becomes a structure to your day. It’s okay if it’s half hour earlier or half hour later sometimes… the idea is to restore you and keep restoring you as the day goes on.

If you are bedbound, this may sound like it doesn’t concern you, but it does. Just because you are lying down, it doesn’t mean you are resting.

We want you to get a rest from your MIND.

If you cannot lie down or sit down at the moment due to agitation, see the note at the bottom of the page.

To Do or Not To Do? That is the Question!

You may have a concept of what “resting” is.

It is probably based on the idea of “doing nothing”.

In fact, 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.

Some gentle music or some nature sounds may help some people during a rest.

Meditations that give a break from the mind are 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).

What is the point of this?

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, which will have space in it for healing work.

As you make progress with your recovery, you will find you can build your activity level in between rests over a period of time, and you will be supported by your routine. Your nervous system really will be thanking you for this.

We are working on putting in place healthy habits now to strengthen you, to begin to reverse this chronic condition and to support your future.

How Structured Rests Helped Amari Recover 100% :

“I was hardly able to sleep for months at a time and pacing wasn’t working at all. So to begin with the Structured Rests helped me survive the days. Then I gradually found I could add a tiny bit of activity, then do a structured rest, then a tiny bit of activity.

I began to notice that when I used a specific type of meditations during the rests I would have less or no symptoms whilst lying down. This made it more appealing, as it seemed to be really doing something to help.

Sometimes I did find that as soon as I lay down my mind would get going even faster and wouldn’t let me rest. It was so full of worries and thoughts, that I had to sit up and write out lists of thoughts first, before lying down again for a rest… so it’s okay to do that too!

I also discovered that I really felt rested afterwards, like as if I had been asleep, when I listened to these restful meditations that helped empty my mind.”

Click here if you would like to find out more about How to Meditate to Heal from Chronic Health Conditions

Note on Pacing and PEM:

If you are currently pacing, this way of resting can replace pacing. (I write more about pacing in my recovery story, as doing Structured Rests worked for me and pacing didn’t).

This system of Structured Rests will help you avoid PEM and will not cost a lot of mind energy to know what to do.

“But I can’t rest” – Note on agitation:

If it is too hard to lie down or sit still at the moment because you are feeling very agitated and frenetic (in fight / flight) then try listening to the meditation I linked to whilst moving around gently – doing gentle stretches, or slow body movements, or gently walking around the place where you are.

See if you can do this “moving whilst listening” for some of your rests, and see if you can gently build up some sitting ones, and then eventually some lying down ones.

You will find your nervous system can adjust to this if you go gradually.

And by the way, I think you’re doing brilliantly.

I am really glad that you are here!

If you read this whole page, it’s probably time for a structured rest – don’t you think?

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Would you like access to more free meditations to help you heal? Click here to go to the free restful meditations for your healing I have created and shared on youtube to help you.

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