Rest, Recovery and Resilience workshop resources


Thank you for attending the recent Rest Recovery and Resilience workshop and I hope you found it enjoyable and helpful. Each session delivered so far has overrun (apologies if this caused any inconvenience) and each one has been quite different with respect to questions asked and how this has governed the content we have worked through. 

On the one hand this has allowed for the valuable discussion of real life stressors, trauma and experiences. On the other hand it has meant recapping on previous material and not getting through as much content as I had prepared. I'm discussing with Ruth the best way of addressing this as well as trying to support those with more personal questions.

In the meantime, I'd like to provide resources in several parts. This will hopefully:

  • not overwhelm you with information
  • provide a good starting point
  • enable you to ask questions along the way

To begin, please click here for

It is important to stress that the benefits we discussed will arise from making small changes that improve your recovery and nervous system regulation. So these two resources are key in helping you practise techniques and explore how to improve your sleep.

Part two will follow below, but in the meantime if you wish for any further information on anything that seems particularly relevant to you or your family please do not hesitate to email nicola@7futures.com or me, mark@7futures.com
many thanks


So.....following the first release of information above which included the sleep resources and written scripts for the techniques we practised, have you:

  • reviewed your sleep quality and night-time routines?
  • practised any techniques?

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.

I suggested starting with looking at your sleep because many people complain about not sleeping well and also 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 plastic...it changes shape and function according to how we use it (neuroplasticity)...it 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:

  • 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 do not hesitate to email nicola@7futures for any further support.
best wishes

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© 2012 7futures Ltd. 7futures Ltd offers general information which is for educational purposes only. The information provided here is not a prescription system and is not intended to be a substitute for professional exercise or medical advice, diagnosis, or treatment. This article is for general information purposes only and should not be read as a personal recommendation for changes in lifestyle behaviour, nutrition, or exercise. 7futures cannot be held responsible for any injury or illness relating to any such lifestyle or behavioural changes undertaken.