REXST – Rest/Exercise/Sleep Techniques

1) Overview of Rexst

Rexst is Vital as well as Revitalizing, and there are 3 elements:

  1. Rest
  2. Exercise
  3. Sleep

Let’s Start with Exercise:   You can listen to  “Awaken Grace”  by Pheo Rose to get into the exercise spirit


All the physical activity that was play as children — the running around, climbing, exploring, etc. — seems to become more of a duty/discipline as we become older.  I wonder if this is because we don’t play hide and seek in our schools, homes, and businesses; or have recess for a softball game at lunch between management and staff (now that does sound rather fun…).  So, we must make do with what we have.

What can reduce the amount of exercise is not lack of motivation but painful ankles, knees, back, etc. Often this can be due to lack of good instruction as to the biomechanics involved in an activity (googling can help in this); this includes even walking.  Please check on the correct way to perform a movement activity before you put in hundreds of hours that leaves you injured.  The MUSIDO program has all the aligned bio-mechanics for a life-time of use without injury.

If you have a trusty exercise program, and learned the correct biomechanics, you can skip down to Rest.  Otherwise, let’s be creative.

If you are not into sports, or even all those fitness programs, there are several other options:

Drumming on bongos or hand drums to your favorite lively music is an inexpensive way to begin moving, while creating an excellent non-intellectual focusing.  There are DVDs that teach you the correct techniques and introduce you to music for drumming. If, at times, you get up and move to the beat, then all the better.  (Drumming in buildings with lots of other people is not recommended — unless they either join in or do not mind).  I have had many a door open when giving workshops at conferences, with an expression of “we cannot hear each other next door.”

Dancing is coming back in various forms; like dances that actually have dance steps, which allow great focusing and moving. Taking classes adds expense, but still is a good health investment.  A good teacher will teach you the correct ways to dance while protecting your joints!   When at home… put your favorite music on, through speakers or headphones, and create your own dances to the music.  This blends exercise with being creative.  Feel free to improvise each time.

Use stairs instead of elevators where practical and possible. In the biomechanics of this, place your whole foot on each step, and make sure your knee is over your toes.  Also running up the stairs is not the idea as much as a fast walk (you may have your running up the stairs times if you are late). You get to where you are going and have replenished your oxygen exchange. Your mind will actually be more focused; a nice benefit. If you have on sweaters or suit jackets, you might want to carry instead of wear; using stairs does increase body temperature. If you find other people on the stairs, you might want to slip out and take that elevator — personal safety is always first.

If All Else Fails

a) Always park your vehicle at the border of where other vehicles are parked in a parking lot.  You get to skip the “trying to find a parking space” experience, and  your vehicle is less likely to get scraped; yet you and your vehicle are still safely close to others.  If you are carrying stuff in or out, your arms get some exercise too.

b) When possible, take the long way to and from the kitchen when going for snacks. A couple of laps around your floor space is better than nothing. Also, remember, if you walk or exercise before or after eating you might feel better, and maybe even reduce the guilt of eating instead of exercising.

Really Being Bold … If the weather is nice and you have a meeting with one other person, suggest taking a walk as you talk.  Brain Research indicates that your brain will probably function better while walk-talking.  Now if you add being able to take the stairs…. And with two you will be safer.

The “Life-time” Rule … Try to have, or include, physical exercise activities that you can do throughout your life.  By doing this, if you drop off on more strenuous activities, or can no longer do them, you still have activities that you can continue.  This really is important, because if life or injury takes way strenuous activity, you can still feel good that you can continue exercising.  If you do not have this in place, there can be an inner disappointment and/or guilt that leaves a,  “I am no longer exercising, I ‘should’ get back but I can’t.  I think I will see what is in the refrigerator, all of the sudden I feel hungry.”  (Try to take the long way to the kitchen – see b above…:)

Whatever exercise you do choose , try to stay active for at least 20 minutes (you may want to take those stairs a little slower…).  If you create a song list for moving to, or drumming to, make sure you have 20-60 minutes worth — you can always end at 20, and know you got in your due time for the day.  What undermines exercise, second to injury, is a lack of time.  If you find you are always rushing just to get through the day, you rightfully see that you have no time to exercise.  Do yourself a good deed, some demands are going to have to come second to your health, and begin with simple activities.  If you can, take a class.  Remember if exercising was easy and profitable, more would find the time.  Well, exercising is significantly profitable compared to health care costs, and with creativity you can find easy ways to include simple exercise.  Be creative and find your individualized forms of exercise.

The Bracket of Rest

Here is an analogy for beginning this discussion on rest: If you are carrying too many bags at once, you may wisely put a couple down before you drop some.  Consciousness does the same when there is too much strain of an overload of thoughts going on.  Only one or two thoughts will be held, and the rest are dropped off.  The reality of this is felt when you cannot remember where you just put your car keys when you realized you needed to bring your check book to pay an overdue bill.  But you cannot remember where the bill is, and you get interrupted by a phone call from an annoying neighbor who now is complaining about your dog. At this point you may even forget what you were looking for.  The greater the strain, the less consciousness can keep all organized in short term memory.  The longer such stress goes on, the less short term memory functions, anxiety fills the space, and depression can begin taking hold.

Image of Needing Rest

When over-fatigued, the inner voices you hear (see discernment overview) will often be the volatile ones: irritation, annoyance, impatience.  You can become irritable with yourself as well as with others.  People negatively reacting to your irritability and self-negativity will increase your chronic stress, and possibly depression.  Areas of tension, physical/mental, also increase.  Avoidance, denial, and using various forms of escape and self-gratifications occur to the detriment of yourself.  Rest can help break the spiraling cycle.  (Exercise also can be a big help in breaking these patterns.)

In the Land of Being, giving yourself rest, creativity, exercise, and even service to that you love, offsets the spiral into chronic negativity, depression and anxiety.  If you have a lot of stress or pressures in your life, but do not have a healthy rest regime like your exercise one, your energy can dissipate. Also, recognize the difference between escaping and resting.    Lying down for hours watching TV can be just an escape. Spending hours of personal time on a computer can be an escape.  Overeating can be an escape.  “Recreational” drug use can be an escape.  What is rest, and how do you find your rest?

When has someone ever said to you: “Rest is very valuable and therapeutic.  Here is how to make best use of the time you have to rest.”? Here is your checklist:

1)    Keep a regular sleep schedule.  Do not allow yourself to kick into high gear just as you are supposed to go to bed.  This is surprisingly common and throws off the rest you need.

2)    On non-working/school days, strongly consider taking a nap.  Forty to 60 minutes is what you need.  If you find you have a hard time waking up or getting up from a nap, do not stop your naps. The first 10 minutes after a nap you may be groggy, but do a physical chore and you should be able to make the transition. If you have a hard time waking from a nap, discern if you are really that over-tired and need more rest, or if you are really depressed. Both need a response, and your naps will be a good indicator of your health.  You do not need to sleep to have a good nap.  Just rest your mind and body.

3)    Taking time to meditate for short periods during the day is very restful (see meditation).  Basically you want to sit quietly and keep clearing the stream of thoughts; especially any that are swirling around.   Again, if you find that slowing down leaves you groggy or sleepy, give yourself a few minutes.  Also, use this as a measure if you are getting enough sleep.

4)    If you find you have a hard time getting to sleep, or wake up more tired than you were when you went to bed, take steps to deal with this.  Do you give yourself a quieting down activity before turning out the light?  Do you suffer from a form of sleep apnea?

An ounce of prevention is worth a pound of cure.” Ben Franklin


Rest and sleep are essentials for replenishing your vitality, and give foundation to your others efforts in life.  We end, for now, with this amusing slides how,but become a ‘master’ of rest and healthy sleep cycles.  You can listen to “Twinkle, Twinkle Little Star” as background music for the powerpoint slide show.  Enjoy,


(“Twinkles” can be found on the Lullabies for All Ages CD and on the Inner Universe CD in the Store)