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Last week, I explored the concept of love. This week, as a follow-up, I would like to share some words on rest. This rainy Sunday was a much-needed day of rest for my body and mind. In today's fast-paced world, where constant activity is often celebrated, the idea of slowing down and taking a break can seem strange. Yet, rest is vital for our health and well-being. Many of us push ourselves to the limit, believing that productivity defines our worth. What does productivity actually yield? While pushing ourselves in the pursuit of productivity, we are often exhausted and develop anxiety and depression. It is essential to recognize that understanding the healing power of rest can transform our mental and physical health. Rest is more than just not doing anything; it is a crucial part of our overall wellness. It provides a chance to recharge, reflect, and rejuvenate. In this post, I want to tackle why rest is essential, identify various types of rest, and share practical tips to help you incorporate more of it into your life. I invite you to get off that hamster wheel of life and just REST!! The Importance of Rest Rest is critical for maintaining our physical and mental health. Studies show that insufficient sleep can lead to a weakened immune system, decreased metabolism, and impaired cognitive function. For example, research indicates that getting less than 7 hours of sleep can increase the risk of chronic illnesses like diabetes and heart disease by up to 30% (Cappuccio et al., 2010). Beyond the physical, rest also nurtures our mental health. Taking a break gives us the space to process thoughts and emotions, which can lower stress and anxiety. In a society that often glorifies busyness, taking time for rest is a powerful act of self-care. It fosters clarity and creativity, which are essential for personal and professional growth. Types of Rest Not all rest is the same. Different types of rest can help us recharge in unique ways. Recognizing what your body and mind need can lead to better health and well-being. Physical Rest Physical rest is one of the most recognized forms of rest. It includes both passive rest, such as sleeping, and active rest, like gentle stretching or leisurely walks. For instance, studies indicate that just 30 minutes of moderate exercise can improve sleep quality. Regular physical rest allows our sore muscles to recover, significantly replenishing our energy levels. Mental Rest Mental rest is equally important. It involves giving our minds a break from ongoing stimulation and information overload. Activities like mindfulness, meditation, or simply taking a few moments to breathe can provide much-needed mental respite. For instance, a 10-minute mindfulness practice can reduce stress levels by over 20%. Emotional Rest Emotional rest allows us to acknowledge our feelings and allows ourselves to feel without judgment. This can be done through journaling or speaking with someone we trust. Research shows that expressive writing can increase emotional well-being by up to 30%, providing clarity and relief from stress (Pennebaker, 2016) . Social Rest Social rest is often overlooked but essential for our overall well-being. It involves stepping back from social interactions that drain our energy. Spending time alone or with positive individuals can uplift our spirits. Statistics reveal that socializing with uplifting friends can improve your mood by nearly 50% (American Psychological Association, 2020) . Sensory Rest In today's technology-driven society, sensory overload is a common problem. Sensory rest means reducing exposure to bright screens, loud noises, and constant notifications. Spending an hour in nature can lower stress levels significantly, helping to restore mental balance. Working from home can create sensory overload. While being at home sometimes yields longer days, we must resist the urge to stay glued to our screens. My dogs on our morning walk Practical Tips for Incorporating Rest Now that we have identified the different types of rest, how can we make rest a priority in our daily lives? Here are some effective strategies: Schedule Rest Breaks Importance of Scheduled Rest in Productivity Research has shown that incorporating scheduled breaks into your daily routine can enhance productivity and overall well-being. A study published in the journal Psychological Science found that taking short breaks during work can lead to improved focus and cognitive function. Specifically, the research indicates that even brief periods of rest can help prevent mental fatigue and maintain high levels of performance throughout the day. Impact of Breaks on Productivity According to a study by the Draugiem Group, employees who took regular breaks were 13% more productive than those who did not. This aligns with the Pomodoro Technique, which suggests working in focused intervals (typically 25 minutes) followed by short breaks (5 minutes). The technique emphasizes the importance of rest as a means to sustain concentration over longer periods. Benefits of Different Types of Breaks Not all breaks are created equal. Research indicates that the type of break taken can influence its effectiveness. For example: Physical Activity: Engaging in short walks or stretches can increase blood flow and energy levels, enhancing cognitive function. Meditation: Mindfulness practices have been shown to reduce stress and improve focus. A study in JAMA Internal Medicine demonstrated that mindfulness meditation can lead to significant improvements in attention and emotional regulation. Environmental Changes: Alternating your environment, such as incorporating music or essential oils, can create a more stimulating atmosphere, which may enhance mood and creativity. I use this one every chance I get. Incorporating scheduled rest into your calendar is not just a matter of personal preference but a research-backed strategy to boost productivity. By understanding the benefits of different types of breaks and implementing them effectively, individuals can enhance their work performance and overall quality of life. Create a Restful Environment Your environment can greatly influence your ability to rest and recharge, which is essential for maintaining both mental and physical well-being. To cultivate a nurturing atmosphere, it is important to create a calming space at home where relaxation takes priority over the chaos of daily life. Begin by considering the lighting in your sanctuary; opt for soft, warm lights that can be dimmed to create a tranquil ambiance, as opposed to harsh fluorescent lights that can be jarring and disruptive. Incorporating comfortable seating options, such as plush armchairs or a cozy sofa, can provide the perfect spot for unwinding after a long day. In addition to lighting and seating, it is crucial to eliminate distractions that can hinder your ability to relax. This might involve decluttering your space, removing electronic devices that may tempt you to engage in work or other stimulating activities, and surrounding yourself with soothing elements, such as plants, calming artwork, or gentle scents from candles or essential oils. By transforming your home into a sanctuary, you create an environment that encourages peace and tranquility, allowing you to fully embrace moments of rest. Another important space to consider is your workspace. The state of your office can significantly impact your productivity and mental clarity. If my office is messy and disorganized, it becomes exceedingly difficult for me to concentrate on the tasks at hand. The clutter can serve as a constant distraction, pulling my attention away from what I need to accomplish. Honestly, this is one of the hardest goals for me to achieve, as maintaining a tidy workspace requires consistent effort and discipline. However, I have come to realize that keeping my office clean and orderly greatly enhances my focus and efficiency. To facilitate this, I have begun implementing small organizational strategies, such as dedicating a few minutes at the end of each day to tidy up my desk, sorting through papers, and putting away supplies. I also make an effort to create designated spaces for different materials, ensuring that everything has a home and can be easily accessed when needed. This ongoing process of decluttering and organizing is still a work in progress, but I am committed to refining my workspace to foster a more conducive environment for creativity and concentration. Ultimately, both your relaxation space and your workspace play pivotal roles in shaping your overall well-being and productivity, making it essential to invest time and energy into cultivating these areas thoughtfully. Practice Mindfulness Incorporate mindfulness into your daily routine. Simple practices like deep breathing, a few minutes of meditation, or gratitude exercises can ground your thoughts and facilitate mental rest. Research shows that just 5 minutes of mindful breathing can lower anxiety levels by 30% (Kabat-Zinn, 1990; Goyal et al., 2014). Limit Screen Time Limit your screen time, especially before bed. The blue light from devices harms sleep quality and can disrupt your circadian rhythms. Consider implementing a digital curfew at least one hour before bedtime to allow your mind to unwind. Engage in Restorative Activities Identify restorative activities that help you recharge. This could include reading a book, taking a warm bath, or enjoying time outdoors. Doing what brings you joy can lead to a healthier mindset and enhance your well-being. Listen to Your Body Pay attention to your body’s signals. If you feel tired or overwhelmed, it is okay to take a step back and rest. Validate your needs and remember that it is perfectly acceptable to say no to commitments that drain your energy. Saying no to others means yes to yourself. Embracing Rest In a world that often prioritizes productivity over well-being, recognizing the healing power of rest is crucial. By understanding the different types of rest and implementing practical strategies in our lives, we can better nurture our minds and bodies. Rest is not a luxury; it is a necessity. Embrace the power of rest, and you may discover that you are more energized, focused, and creative in every aspect of your life. So, take a deep breath, find stillness, and gift yourself the essential rest you deserve. Your mind and body will surely appreciate it. Join our community As you create your path, I encourage you to join a community. At Sassafras Farms, we are building a community of support. Follow us on Facebook, Instagram, or join our mailing list for updates. We have events designed to refuel and connect with community. For an extended rest, join us on the farm  for farm therapy and rest. I pray you are leveraging our mantra (akin to Haiku in poetry) to create your space. Live an inspired life and understand that you are Vital in body (represents the importance of self-love) Inspired in mind (represents fostering momentum and creativity) Balanced in soul (represents feeling accomplished with self) Engaged in spirit (represents being intentional about your life) Sassafras Farms; its a V. I. B. E. I cannot wait to meet you on the farm. Until then, be deliberate and this week practice REST. References Cappuccio, F. P., D'Elia, L., Strazzullo, P., & Miller, M. A. (2010). Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. SLEEP , 33(5), 585-592. Cirillo, Francesco. (2006). The Pomodoro Technique . Draugiem Group. (2014). The Science of Productivity: How to Work Smarter, Not Harder . Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness . Delacorte Press. Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Avery, E. M., ... & Shapiro, S. L. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine , 174(3), 357-368. doi:10.1001/jamainternmed.2013.13018

Koi pond at Sassafras Farms The Power of Poetry and Love Last week we did our revamped Lit and Libations book club. Our featured book was Never To Have Loved by Dassia Rose. This raw work put something on my mind that charged me to share and led to this week’s focus of love! In the book she speaks of love, loss, and triumph. As an English major, she expanded our minds and used a variety of styles to create a rhythmic journey of thoughts and emotions. I have shared previously that one of my new years resolutions was to read for joy. This event reminded me that I love poetry! I love poetry because it reminds me of music and creates a VIBE. It moves me internally, it stirs my soul. In the book we can all relate to the subject of love. It is not just about love for a partner that she tackles, but she tackles love of family, friends, and even food!! I probably am sharing my age, but one of my favorite films of all time is Love Jones with Lawrence Tate and Nia Long. In the film, you felt the power of their love. It was intoxicating and was crafted through poetry and music. I must watch it this week!! Snap, snap!! The Dual Nature of Love Love is a raw emotion that yields an experience like no other. It can be a double edged sword or a sweet lullaby. When you give it you pray you will receive the same. Most people see love as a feeling, I ascribe to the belief it is a feeling and an action. Feeling without action is nice. Feeling with action is powerful. It will move mountains with and for you. The silent bravery that operates with action filled love makes the receiver weak in the knees. The actionless love leaves the receiver wanting more. Actionable Love How do you show up for love? Many operate actionless because they have nothing to give. They may not be practicing self-care perhaps because they are too busy or have signficant life trauma that halts progression. They are not refilling their stores and doing the work required to give. You must refuel as if your life depended on it; it is not optional. Self-care is a practice that revolves around rest—resting of your body and resting of your mind. In mental health we speak of doing the work to move beyond trauma. The work involves giving yourself grace and forgiveness for those things that create a barrier to joy. The work is fundamental to joy. The practice of rest allows you to pause to create a path for work to begin. The practice of rest is intentional and is often overlooked. Practicing self care is synonymous with self love; This week focus on the love you want to receive and the practice of self-care to allow you to give what you desire to receive. Practical Self-Care (Love) Tips Start with a 15 minute break of rest. Read poetry, meditate, listen to music and be intentional about refilling your stores. Try garden therapy or a soothing essential oil candle that evokes an emotion. You will thank me but more importantly your love ones will see you have more to give! Move into action. Start a movement for you!! Join our community As you create your path, I encourage you to join a community. At Sassafras Farms, we are building a community of support. Follow us on Facebook, Instagram, or join our mailing list for updates. We have events designed to refuel and connect with community. For an extended rest join us on the farm for farm therapy and replenish your stores. I pray you are leveraging our mantra (akin to Haiku in poetry) to create your space. Live an inspired life and understand that you are Vital in body (represents the importance of self love) Inspired in mind (respresents fostering momentum and creativity) Balanced in soul (represents feeling accomplished with self) Engaged in spirit (represents being intentional about your life) Sassafras Farms; its a V. I. B. E. I cannot wait to meet you on the farm. Until then, be deliberate and this week practice Love.

In a world that moves at unbelievable speed, it’s often hard to find a moment to breathe. The weight of daily responsibilities can feel overwhelming, making the need for a peaceful retreat all the more important. Thankfully, you can create your sanctuary right at home using simple tools like essential oils and candles. These powerful elements can uplift your mood and help you embrace tranquility in your everyday life. Those who know me well know they can walk into my space and it is filled with aromas of my choosing. I awaken and go to sleep being surrounded by those elements that create a calm in my life. It is not just smells for the sake of...there is power in the natural scents that were created for our enjoyment and more importantly our well being. The Power of Scent Scents have a strong influence on our feelings and mental well-being. Studies indicate that certain aromas have the ability to lower heart rates by up to 10%, improve focus, and even elevate your mood through the release of dopamine. Essential oils, which are extracted from plants, deliver these benefits effectively. For example, research shows that lavender can reduce anxiety by 30%, while citrus scents can increase feelings of joy by as much as 50%. Picture this: you walk into your home, greeted by the soft glow of candlelight. The air is filled with the soothing fragrance of eucalyptus, known to promote relaxation and reduce stress. This sensory experience not only lifts your spirits, but also helps you escape the demands of daily life. The Transformative Impact of Poetry When I was young, I read the empowering poetry of Hughes, Baldwin, Angelou and others. I read for pleasure and was transformed and transfixed by the melodious words. I dared to dream of the impossible and to cultivate a world that empowered me to fulfill my dreams. Poetry was not my only read, but it was part of my library of books that helped propel me forward. This year I made a goal to read more. As life would have it, I haven't been 100% faithful to the goal. I am, however, continuing to press myself and encourage others to do so. Poetry is like music, it's rhythmic stances create a feeling of movement and flow. I love hearing the authors read their works. It gives it shape and form. It catapults one's imagination into orbit. Poetry can conjure up emotions like scents and leave one transformed. This week, I am focused on leveraging the power of poetry and essential oils to create a perfect oasis. What a perfect pairing. Crafting Your Oasis Transforming your space into a calming oasis is easier than you might think. Start by choosing a few essential oils that resonate with you. Here are some popular options: Lavender : A well-known relaxant, lavender aids in reducing anxiety and is often used to improve sleep quality. Peppermint : This refreshing scent can increase energy and help sharpen your focus, making it ideal for productivity. Citrus : Citrus oils, such as lemon and orange, are uplifting and can help combat feelings of sadness, contributing to a brighter mindset. After selecting your oils, consider adding them to candles. You can either purchase ready-made scented candles or enhance unscented candles by adding a few drops of your favorite essential oil. The combination of flickering light and delightful aromas creates an inviting atmosphere that enhances relaxation. A lit candle surrounded by essential oils creating a calming atmosphere The Benefits of Candles and Essential Oils Combining candles with essential oils offers a range of benefits that enhance daily life. Here are some key advantages you can experience: Mood Enhancement : The right scents can elevate your mood significantly. Research shows that scents like vanilla can decrease feelings of stress by up to 15%. Lighting a candle infused with pleasant fragrances can quickly improve your emotional state. Stress Relief : The combination of soft candlelight and calming aromas naturally reduces anxiety levels. A study found that individuals who utilize aromatherapy report up to a 30% decrease in stress. Improved Focus : Scents such as peppermint and eucalyptus can enhance your concentration and mental clarity by up to 25%, making them perfect companions during study or work sessions. Aesthetic Appeal : Candles not only provide a calming atmosphere but also add a decorative touch to any room, highlighting your personal style while promoting relaxation. Creating a Ritual - Focus is Gratefulness To fully enjoy the calming benefits of essential oils and candles, you might establish a daily ritual. This could be as simple as lighting a candle infused with your favorite scent while you read or meditate for 10 to 15 minutes. This week try poetry. Setting aside this time allows you to recharge and connect with yourself, helping to create a peaceful environment. Developing this habit can lead to meaningful improvements in your mood and overall well-being. Remember, it’s about more than just scents; it’s about the intention and focus behind your actions. This week my focus is surrounding gratefulness. After you meditate, end your session on positivity. Jot down a few things you can celebrate about your life. You deserve it. Join the V.I.B.E. Tribe As you embark on your wellness journey, consider joining a community dedicated to holistic living. The V.I.B.E. Tribe at Sassafras Farms offers support for those looking to be intentional about their life. Our mantra is inspired by this intentionality and invites you to operate at Vitally Inspired Balanced & Engaged. Curiosity is the first step. If not this tribe, find another. The important thing is to find your village to help reduce the negative influences. Together, we can cultivate a community focused on uplifting each other and fostering positive changes in our lives. I am on a mission to foster self-care. We should all strive to do this. Finding Your Oasis Transforming your space into a source of calm and positivity is attainable. By making use of essential oils and candles, you'll create an environment that nurtures your mind, body, and spirit. Whether at home or away, these simple tools can help you find peace amid the chaos of life. Adding a book of poetry will surely create a space for the nurturing of your soul. So gather your preferred scents, light a candle, take a deep breath, and embrace your journey toward self-discovery and wellness. Remember, you are not alone. Joining the V.I.B.E. Tribe means becoming part of a larger purpose. Together, we can create a life full of joy, balance, and intention. At the farm, we offer weekly TooneUp Thursdays to support our community. We offer a music playlist to set the tone for the month, legacy planning webinar, Lit and Libations (book club-virtual), and Yoga (virtual and in-person). Most are free or for a nominal fee. Want to join us in person to experience our oasis? We have various events and are open every Saturday from 10-4 pm. Can't make it in person? Join our virtual offerings. I hope to meet you soon. Until then... be intentional. This week I celebrate Gratefulness. Cozy nook for the senses: A soft-knit blanket, delicate scented flowers, and reading glasses atop an open book invite a moment of serene indulgence.