Pause with Purpose: Mastering Conscious Rest

Does it feel to you sometimes like the world is in overdrive? It's human nature to create, produce, develop, disrupt, explore, dream big and yearn for flight, but perhaps the allure and shimmer of copper kettles, floor-to-ceiling glass walls, and breaking glass ceilings is driving us into the ground. For many of us, this means juggling multiple roles, from career demands to family responsibilities, and keeping up with inflation. This constant push leaves us overstimulated, exhausted, and distracted, feeling a bit sketchy or on edge, and reliant on habits that wear us thin. It’s not always obvious what we need to sustain this pace, but beyond well-organized schedules and refined project management, the answer lies in learning to hit the pause button or to drop into a deep, marinating rest mode. By consciously resting, we can simmer down, give our brains essential downtime, and restore energy at the cellular level, where mitochondria—our cells’ tiny transformers—convert fuel into vitality.

Last year's Winter Wellness session at Ayu,

It's been full cycle around the sun since Sharyn Crawford and I gathered a few women together to tap into wintry watery energy to balance and ground and nourish the kidneys, and we're working together again this time with a to share some ways that we love to rest, the how the why and the cultivation of a lifestyle - especially in winter - where rest is built in.

So many options for conscious pausing, and there are even ways of still keeping on going (if you have to!) in a restful way... a mindful way. I get it that we sometimes feel we don't have time to rest, but when we are well rested and can think and move with ease, we tend to be more efficient in what we have to do, and get things right the first time.

We're sharing some of these ideas right here in this text below and also in a Half Day retreat - a Winter Homecoming: Rest and Replenish at the end of July (2025) in Dunedin, NZ. It'll be an opportunity to get together, tune in to our own personal situation, learn some new practices or be remidned of ones we already know... from qigong and yin yoga to Abhyanga massage and Hansa rest, as well as taking in some nourishing food. I'm also offering a short Deep Peace session on the same weekend.

So, how do we pause with purpose? Here are six practical ways to weave conscious rest into your daily life.

Prioritize a Good Night’s Sleep

Set yourself up for a more restful sleep by creating a calming pre-bed routine. Avoid eating for three hours before bedtime to aid digestion, diffuse lavender oil for its soothing aroma, or sip sleepy-time tea or warm milk with gentle chai spices to ease into relaxation. Read a book, meditate, or journal, and avoid your phone in that last hour before sleep. A consistent wind-down ritual signals your body to rest deeply, recharging both mind and cells.

Pause and Breathe Between Tasks

Break up tasks, or even pause mid-task, to stretch and focus on deeper, fuller breaths. Try the physiological sigh—two quick inhales through the nose followed by a long, slow exhale—to reset your nervous system. This brief pause counters overstimulation, grounding you in the moment and restoring calm.

Let Go of Control

We’re not meant to manage every detail or person around us. Occasionally release the reins: let others lead conversations, share thier ideas and feelings, or guide events. Embracing this flow opens you to unexpected possibilities and opportunities, freeing you from the exhausting need to control and fostering a lighter, more restful mindset. When you're thrown a curve ball, don't panic. Trust that you will find a way to meet it and spin it in a way that works for the greater good, or that the expereince will indeed make you stronger, wiser and more compassionate (everyone else faces their share of curve balls too!).

Practice a Mindful Minute

Take a moment to wear your "observer hat." Tune into your body—notice sensations in your muscles, bones, and organs, and notice whats going on for all your five senses. Finally, observe your thoughts and emotions without judgment. This brief mindfulness check-in anchors you in the present, melting away mental clutter and promoting that actually attainable sense of inner peace.

Unplug from Devices

Shinrinyoku | Forest Bathing

Set boundaries with technology by moving your phone to another space for designated periods. Create phone-free zones, like your favorite chair, the bed, or the dining table. These tech-free sanctuaries allow your mind to unwind, reducing the constant pull of notifications and fostering true mental rest.

Take a Restful Walk in Nature

Try just 'wandering' or at least strolling through a park, forest, or beach, moving at a leisurely pace. This isn’t about fitness or weight loss— just immerse yourself in your surroundings.

There's a Japanese tradition, shinrinyoku, that invites us to bathe in the forest - to notice the rustle and hue of leaves, the scent and temperature of the air, your footsteps, your stride, your place on the planet, and with other living beings in the area. This can easily translate to the beach, noticing the rhythm of waves, the sand or rocks underfoot. A gentle walk with no agenda brings rest to the mind and restores your mojo. Some of my best ideas and solutions have come while out walking.

Warm Bath

Bathing is a cozy winter thing to do on a chilly winter's morning or at end of your day having a hot bath infused with essential oils is a self-care practice that helps your physical body relax, making space for your mind and spirit to follow suit. Mix a few drops of essential oil into a teaspoon of milk so that the oils disperse throughout the whole bath. You can check the science on this but I've heard that longer than 20-minutes in a hot bath can be energy depleting, and invites released toxins back into the body, so be mindful of that for yourself. Experiment with different lengths of time. Get back to us if you do discover an ideal bath length!

Mindful Tea

Find a spot in your home or workplace and sit quietly with a cup of tea. While you're there, set an intention for your next 'pause and be mindful' opportunity. This will help you create a daily habit or 'rituals' for self care.

Let there be Light

Light therapy can help combat the effects of SAD and is a great way to regulate your body’s natural rhythms during the darker days of winter. For your new and improved seasonal routine, consider making it a habit to sit by the window or underneath a sunlight lamp while you drink your morning cuppa. The tone of our entire day is set by our mornings. Morning light therapy is an excellent way to start each day on the right emotional foot.

The Cosy Nook: Every inner child's dream.

Transform a room or a nook into a cozy sanctuary with soft blankets, warm socks, books, candles, gentle lighting, and anything else that makes you feel like you’re wrapped up in a hug. This self-care environment will become the perfect retreat during cold-weather months. You can create a morning, evening, or weekend ritual out of spending a little time in this new sacred space. The space where you lay your yoga may down may also become your cozy nook. You could have two!

Mastering All This

This year's Winter Treat at Ayu

Having a toolbox of restful practices—like a mindful tea ritual, a cozy nook, or a physiological sigh—is a powerful start to reclaiming calm in our overdriven lives. But it’s one thing to know how to rest and another to hear the subtle whispers from our nervous system signaling when we need it and what kind of rest will restore us. Are you craving the stillness of a warm bath, the grounding rhythm of a nature walk, or the mental clarity of unplugging from devices? Tuning into these cues takes practice, but it’s a skill that can transform how we navigate our busy days. To make conscious rest a reality, consider scheduling moments for these practices—perhaps a phone-free hour at dinner or a mindful minute each morning. You might even plan a cozy winter evening in your nook or book a spot at our Winter Homecoming retreat to dive deeper. It runs from 10am to 2pm on Sunday July 27th, at Ayu Community Space, Dunedin.

Just don’t let the thought “I have no time to rest” hold you back.

Instead, set a quiet intention, a gentle prayer, that opportunities for rest will appear. Keep your radar open, and you’ll find those moments—however small—to pause with purpose. That intention alone is a beautiful first step toward a more rested, vibrant you.