Ten Ways to Make Space for Rest By Dr. Teresa Moon

Rest and Rejuvenation In Less than Ten Minutes

Want to learn how to make time for rest and rejuvenation like a pro? Whether you need rest to recover from being sick, are exhausted, or want to adopt a healthier routine, here are ten ways to make time for rest in 10 minutes or less.

In my global organization, we know that the spiritual practice of rest and refreshment is key to personal and missional growth. We were created to do our best work out of God-ordained rest.

Lead by Example

As a leader, I want always to seek to nurture and steward our staff, our strategic volunteers, and our global mission well. That’s why we offered a full-month sabbatical for our senior leaders each February for the past two years. It’s also why I encourage others throughout the organization to do the same.

Maybe a whole month’s break isn’t feasible for you. Maybe your extremely demanding role (read: parenting) doesn’t quite allow for the kind of break that a sabbatical suggests. Often, it is when we don’t feel like we have the time that we are most in need of some retreat. And there are ways to learn how to make time for rest, even in the busiest schedules.

If you are fighting the same old battles in the same old ways, or if you find yourself too exhausted or too numb to pay attention truly and appreciate what is happening around you, all is not well. These tips are an excellent starting point for you to find rest in your own rhythms – ways to rest without sleeping or watching TV.

Rest in a Matter of Minutes

In 2013, I conducted a study with Christian nonprofit leaders to discover what short practices bring rest and renewal in their day. The good news is that they all remain relevant today. Here are some ways that you can create rest in 10 minutes or less that have emerged.

#1 Breathe Deeply

When someone says “it’s like breathing,” they usually mean that you don’t have to think about it. Well, do think about it. Research says that 3 minutes of deep breathing can provide up to 5-6 hours of increased productivity. Breathing experts suggest this practice is worth our time. Consider using a breathing app to help guide your time and remind you to do deep breathing regularly.

#2 A One Minute Pause

In his book Get Your Life Back, John Eldredge presents the concept of the One Minute Pause – a way to bring Jesus right into the midst of your busy day. You can download the app to aid you in taking a minute (literally) to reflect on Jesus in your situation.

The One Minute Pause app is featured on our free download, Resources in Rest! Grab a copy for yourself here.

#3 Stop for One Song

When you start to feel stress, allow yourself to stop what you’re doing for just the length of your favorite song. (Or better yet, make a little playlist that brings you peace and joy so you can mix it up each day!) Give yourself those 3-5 minutes to soak in the music and the memories it brings, to feel the rhythm, and perhaps even to dance out the stress

#4 Take a Reading break

Make time in your schedule for just ten minutes a day to read – but there’s a catch. You must read something either a) mindless or b) inspiring. Nothing purely educational or that will make you feel like you need to do more. Find a comfy spot (when possible, somewhere with sunlight for a little extra serotonin).

#5 A Tall Drink of Water

I mean this literally, of course. Pour a large glass of ice water and drink the whole thing while sitting still and doing nothing else. Put the multitasking on pause as you perform this simple act of caring for one of your body’s most foundational needs.

#6 Go For A Stroll

No, that doesn’t say “scroll” on your phone. Learn how to rest by taking a leisurely walk for 5-10 minutes, just around your block or your space. Take your time, breathe in the air. Feel rest and recovery flow throughout your body. It’s a short break, and thoughts about your responsibilities will be there when you get back. Use this time to pray or think about pleasant things.

#7 Sit and Sip

Make a cup of tea (or your favorite beverage). Go to a quiet space. Sit in a favorite chair. Sip (don’t gulp) your drink until your cup is empty. Acknowledge that this brief break for rest is a positive choice for your day. This is an especially great example of how to rest and recover when you’re sick!

#8 Start a Gratitude List

I’ve loved this idea ever since reading Ann Voskamp’s One Thousand Gifts. Take a moment to reflect on your world, then write down ten things you are grateful for in that moment. They don’t have to be profound – perhaps the smell of your coffee or the sound of children’s laughter. A kind text message, scrumptious lunch, encouraging words from a friend or family member, or recognizing amazing grace in your life. Research tells us that people who regularly document gratitude have been shown to decrease stress, anxiety, and depression. And they’re happier and friendlier to be around.

#9 Seek a Friendly Voice

Call a friend for no other reason than to hear their voice for ten minutes. If you want to make this a regular practice, make a list of people you’d like to have short catch-ups with. A simple, positive connection like this can be great fuel for a reenergized day. Take it up a notch and FaceTime your friends and family. You’ll give them a boost too!

#10 Plan Prayer Time

Scheduling something doesn’t diminish its value – in fact, it can help make it a priority not only in your routine but in your mind and soul. Put time for prayer on your calendar each day. Wherever you are, commit to taking that short break to reconnect with God and give whatever else is on your to-do list to him. Ask him to help you prioritize the things weighing on you.

Each of these practices can be completed in ten minutes or less. When practiced in soul-and-mind stillness, they can multiply the other hours in your day, leaving you feeling refreshed.

Final Thoughts

Start easy. Choose just one practice and commit to implementing it into your daily rhythm every day this week. Complete it in silence if you can (unless, of course, you’re listening to your song or connecting with your friend!) And make sure to unplug while you do it entirely – no risk of phone calls, texts, or emails interrupting your time learning to rejuvenate.

I hope you find ways to make time for the practice of rest in your life. Let me know in the comments below some other ways you learn how to rest like a pro and how these ten experiences work for you!

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Dr. Teresa Moon, founding President and CEO of the Institute for Cultural Communicators, is an internationally recognized seminar speaker, education consultant, author, and leadership coach. Each year, she travels globally equipping students, teachers, and parents to become “cultural communicators,” transforming ordinary students into extraordinary communicators and authentic leaders.

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