5-Minute Integrative Rest

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

Setting: When needing deeper restoration beyond simple pause

Purpose: Active rest that integrates body-mind wisdom

Body Listening (90 seconds)

What: Sit/lie comfortably and scan:

- Ask body “What are you carrying?”

- Notice where tension holds stories

- Feel for what wants to be released

- Track any sensations wanting attention

- Let body speak without fixing

Notice: Messages from different body parts, what’s been ignored, where wisdom lives physically

Why: Honors body intelligence, reveals underlying needs, creates space for integration

Mind Settling (90 seconds)

What: Allow mental processing:

- Notice swirling thoughts without engaging

- Let mind sort what it needs to sort

- Watch patterns emerge and dissolve

- Give permission for mental digestion

- Allow insights to surface naturally

Notice: Mental rhythms, what needs processing, where clarity wants to emerge

Why: Enables cognitive integration, supports mental consolidation, allows natural ordering

Whole System Reset (120 seconds)

What: Integrate body and mind:

- Feel breath connecting physical and mental

- Notice where body and mind agree/disagree

- Ask “What does wholeness need right now?”

- Let body-mind system recalibrate

- Trust natural reorganization

Notice: Coherence between systems, what emerges from listening, how integration feels different from collapse

Why: Supports whole-person restoration, enables deeper healing, respects complexity

Closing: Whisper “I am integrating”

Notice: Quality of rest versus stopping

Why: Honors active nature of true rest

Tips:

- This is rest, not relaxation

- Allow processing time

- Trust body-mind wisdom

- Integration takes energy

- Different from sleep/pause