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Rest, Recovery and Resilience workshop resources part one

Thank you for attending the Rest Recovery and Resilience workshop and we hope you found it helpful.

As promised this is the webpage to help refresh the learning from the day. We have designed it so you can click through to the following:

Furthermore, here are our audio links to the relaxation exercises. Please click on the arrow and wait for the audio to begin playing (may take a few seconds).

Please read the instructions for the breathing exercises before listening to the downloads. It has important information about the nature of such techniques, the preparation you may find helpful and also safety guidelines for anyone who has experienced trauma/significant stress.


Rest, Recovery and Resilience workshop resources part two

Thank you for attending the second of the two resilience workshops last week and I hope you found it interesting and beneficial. Please do not hesitate to contact me if I can help with any questions you have that you felt you could not raise in a group situation.

As we discussed, during the workshop, if we are to positively change some aspect of ourselves then we have to do things differently. It is better to make these changes small and gradual so they are safe and sustainable i.e. we can become more resilient and improve our wellbeing in gentle, gradual, easy-to-mange steps.

If you have not already done so I would suggest starting with looking at your sleep because many people complain about not sleeping well. Furthermore, it is probably the single most important part of your recovery. It is when you are in parasympathetic for the longest time and when your body is renewing itself for tomorrow.

Also, because our brain is changes shape and function according to how we use it (neuroplasticity) means that if we practise beneficial techniques then we can improve our resilience, energy and stress tolerance.

To further help you please find the following additional resources:

  • a pdf copy of the slides

  • audio downloads to help guide you through the techniques. Please, ensure you read the introduction to the scripts for the techniques before you use the audio download. There is carefully written guidance on how to prepare and how to manage your use of the techniques. The guidance is for your safety and wellbeing. The first audio download is the main technique we practised. The second is an additional technique to help you get off to sleep, or, go back to sleep if waking in the night, or, to use to help with a power nap. Please click on the arrow and wait for the audio to begin playing (may take a few seconds).

On the subject matter of the workshops, if you wish for any further information on anything that seems particularly relevant to you or your family please do not hesitate to email me or

many thanks


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© 2012 7Futures Ltd. Please note that, at 7Futures, our role is to help educate and encourage our clients to take positive responsibility for their wellbeing. We are not medical doctors and are not able to offer individual medical advice. We always recommend you should discuss with your GP or other medical professional before making any changes you hope will impact your wellbeing, or that of your current/future family.  7Futures Ltd offers generic information which is for educational purposes only. The information we provided is not a prescription system and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. As such our materials, videos products and communications are for general information purposes only and should not be read as a personal recommendation for specific changes in lifestyle behaviour, nutrition, or exercise. Please click here for a clear description of our services and the relationship with you as a client. You should not participate in any of our services until you have studied this is for your benefit.