The Summer of Rest: Filling Your Cup, Mind, Body & Spirit - by Marie Barker

July often feels restless - the heat sweeps in and settles over everything, which can be smothering and disorienting. And if you live in Saskatchewan, the summer is fleeting, so there’s an unspoken pressure to ‘make the most of it’, which can feel overwhelming for some.

It’s often the first taste of vacation days or days off for people, and after a year (lifetime?) of moving constantly from task to task, day to day, without properly recovering, the idea of stillness or rest can feel challenging to say the least.

If you’re someone who struggles with an addiction to productivity because you were raised to believe your worth is in your performance or output, this is especially for you.

If you’re someone who’s feeling burnt out, flat, fatigued or just not really like yourself lately, this is also for you.

What if sleep wasn’t the only way to ‘catch up on rest’? What if you were able to rest in a myriad of ways? After all, our physical rest (sleep, massage, bath, etc.) is only one category of many types of rest that we require for optimal wellbeing as humans!

As you slowly read through the following lists, notice what comes up for you, which items spark interest or curiosity, etc. Pay attention to how a ‘yes’ or ‘not for me’ feels in your body and then add in as many as feel good for you this month. Let it be FUN. Play with a “summer of rest” list that’s completely personalized to you. You can’t get this wrong, there’s no test at the end of it; the entire point is giving yourself permission to FEEL GOOD through resting mind, body + spirit.

As a mind-body wellness practitioner, well-versed in functional and holistic health, I know personally as well as professionally just how impactful the small, daily choices we make are. If you’re in a season of ‘max capacity’, or feel you could use some personalized guidance around your mental, emotional and physical wellbeing, reach out and book a 1:1 session here.

And now, on to some of my favourite ways to fill your cup and rest up this summer season!

PHYSICALLY:

• make a big breakfast with whole foods and adequate protein and fiber

• go for a walk without your headphones

• go for a bike ride (get a popsicle for old times’ sake?)

• jump on a trampoline

• practice Qi Gong (a quick youtube search will give you this awesome, lymph supportive ritual)

• swim in the river / lake

• try paddle boarding or canoeing (you can rent these for the day or borrow from a friend)

• lay on the grass / sand and watch the clouds

• sign up for a pilates / yoga / dance class

• do an ice water face dunk

• self massage with castor oil

• prioritize your evening unwind routine for good sleep

• get morning sun on your face before you look at your phone

  
  

MENTALLY:

• journal! (for 100+ prompts and 5 min. music to accompany your sesh here)

• learn how to reframe your mental stories in minutes (many examples can be found here)

• play your favourite songs on repeat / make a summer playlist

• watch your favourite movies from childhood (neural nostalgia makes us feel good!)

• add electrolytes into your water to support your mineral levels (the spark plugs to your cells!)

• eat more fish (salmon, cod, trout, halibut, sardines) for natural omega-3s

• do a digital detox and stay off your phone for 24hrs (or more!)

• read a book you’ve wanted to for ages

• get a cute journal from the dollar store and some markers - doodle time!

  
  

EMOTIONALLY:

• try EFT / Tapping, otherwise known as ‘emotional first aid’ (here are tracks under 10 minutes for every mood / emotional state)

• start a daily gratitude practice (at the beginning of each day, write down ‘reasons today is already a good day’ and at the end of each day, write down ‘reasons today was good’)

• eat your meals outside without your phone, or better yet, with your favourite people

• lay on the floor and feel how supported your physical body is, try clenching and releasing

• take a deep breath in through the nose and then slowly exhale through clenched teeth or hum it out completely

• shake your body, stomp your feet, push your hands together strongly, flap your ‘wings’ (these are somatic practices that can help move ‘stuck’ energy in the body)

• go to a concert

• watch a comedy special

• call your bff or a family member

• write a letter to someone who has hurt your feelings / wronged you and then burn it safely

  
  

SPIRITUALLY:

• tend to your plants (go get some plants to tend!)

• go for a walk in nature and really notice all of the life around you

• start a daily meditation practice (for some of my all time favourite meditations, head here)

• pray / ask for guidance / write out your desires in a journal

• do small acts of service wherever you go (a smile, a sandwich and well wishes for a good day go a long way)

• spend some time reading inspirational books, quotes or poetry that connect you to ideas bigger than yourself

• stargaze - there’s just something so moving about this simple act of looking up

  
  

SOCIALLY:

• go to the farmer’s market and intentionally give compliments to 3 people

• plan a picnic with friends

• go for a soda and a snack on a patio

• take your book to a park bench or beach to be around people

• take a day trip to a local lake and have a bbq

• plan a camping trip with friends or family

• invite your neighbours over for a potluck

• go on eventbrite and sign up for a local event

• book a fitness class at a new gym

• invite your people over to make bracelets or craft with you

CREATIVELY:

• paint watercolour ‘polaroids’ of things you love

• print off photos from your phone and scrapbook them

• go berry picking and then make something tasty with your berries

• create a signature mocktail for this season (suggestions below)

• take photos of things that make you happy

• write a letter from your 80 yr old self

• add whimsy to your home - strung lights, thrifted decor, a couch fort!

• add whimsy to your outfits - don a neck scarf, wear fancy clothes to get groceries, etc.

• go on an ‘artists date’ to a new restaurant, theatre or cafe

• make a mood board or collage of things that interest you on pinterest

• find new recipes you’ve never made and try them out! Pretend you’re a chef or that you’ve moved to a different country and you’re cooking in your ‘new apartment’

Of course, these are ALL wonderful ways to fill your cup this summer and beyond, but as someone who loves a good recipe, I would be remiss if I didn’t share a couple of my favourite ways to ‘literally’ fill my cup! Try any of these functional drink recipes this summer to hydrate and nourish yourself from the inside out as you rest up!

Marie’s Morning Hibiscus Lemonade:

• to a glass or mason jar, add 1/2 tsp hibiscus powder (I like Erbology), juice from one lemon, and one scoop lemon electrolytes (evolve essentials is great)

• Froth / whisk and enjoy!

Hibiscus is rich in vitamin c, minerals and is exceptional for supporting heart + skin health. Paired with lemon juice (also rich in vitamin c and mineral salts) as well as electrolytes, this is a truly cellular hydrating drink to enjoy all summer (or year) long!

Marie’s Blueberry Matcha Latte:

• to a mason jar, add 1 tsp matcha powder (I like traditional medicinals) and top with 1 cup hot water

• froth / whisk and then add in 1 scoop collagen peptides (I like further food or sports research), froth / whisk again

• add 1 tsp raw honey and stir

• add 1/2 cup frozen wild blueberries (they will thaw in the hot drink and become a fun snack at the end of the latte)

• top with your favourite nut milk, either cold or frothed (I like making walnut, cashew milk in the blender because it’s so easy and doesn’t contain any artificial flavours or gums!)

• Stir and enjoy!

Matcha (green tea) is rich in polyphenols and antioxidants as well as an amino acid called L-Theanine, which helps calm a busy or anxious mind. Adding collagen supports blood sugar balancing and wild blueberries contain 4x the antioxidants than regular blueberries.

Marie’s Hot Cacao Cinnamon Latte:

• to your favourite mug, add 1 tsp cacao powder (less processed and more magnesium-rich than cocoa powder)

• optional, but suggested, add 1 scoop collagen peptides or powdered bone broth (flavourless)

• add hot water and froth / whisk

• add 1 tsp raw honey (I love kitako lake or 3 foragers)

• froth your favourite nut milk, pour on top and then sprinkle ceylon cinnamon on top

Cacao is rich in theobromine and minerals like magnesium. It’s supportive any time you need comfort, nourishment, warmth and is especially helpful during the luteal phase to minimize period cramping / moodiness. If you want to be a little ‘extra’ and make your own marshmallows, I have recipes posted on my Instagram @mariebarkerwellness

I hope you’ve found some inspiration and comfort in these ideas today! Remember, you don’t have to do it all and you can’t get it wrong! Maybe it feels good to select 1 item from each category and schedule these restful activities in for yourself.

Wherever you find yourself this summer, know there are practitioners in your corner like me!

And of course, I’m always happy to connect!

Marie (she/her)

The Garden Self Care Soundtrack:https://www.mariebarkerwellness.com/thegarden

All things Marie:https://hello.mariebarkerwellness.com