Chicken soup kundalini session

Jan 19th

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How to “Put Yourself First for Rest” — with Jewish examples

1)

Follow the Shabbat model — rest as a command, not a luxury

In Judaism, Shabbat is not a suggestion — it is a mitzvah (a sacred obligation).

What this teaches us about self-care:

You don’t wait until you are exhausted to rest.

You schedule rest first, and build life around it.

How to apply this in your own life

Choose one regular “mini-Shabbat” for yourself each week, for example:

• Friday evening to Saturday morning

OR

• Sunday afternoon

OR

• One weekday evening

During this time you consciously choose to:

• switch off work

• avoid emails

• avoid chores

• avoid scrolling

You might say to yourself

“This is my Shabbat. It is not negotiable.”

That is you putting yourself first for rest.

2)

Light candles = create a ritual for rest

On Shabbat, Jewish families light candles to mark sacred time.

You can do the same for yourself — even if you’re not Jewish.

Try this:

• Light one candle

• Take 3 slow breaths

• Say quietly:

“This is my time to rest.”

The candle becomes your boundary — your signal to your nervous system that it is safe to stop.

This is extremely powerful psychologically.

3)

Stop “productive doing” — like on Shabbat

On Shabbat, work is paused intentionally. This is radical wisdom.

Apply this to yourself:

Choose one thing you will not do during your rest time, for example:

• no laundry

• no cleaning

• no work

• no planning

• no worrying

Tell yourself

“I am allowed to rest even when things aren’t finished.”

This is very Jewish wisdom in practice — trusting that the world continues without your constant effort.

4)

Rest as holy, not lazy

In Jewish tradition, rest is considered holy time.

You can reframe your own rest the same way:

Instead of thinking:

“I should be doing more,”

Say:

“My rest is sacred.”

You might say to yourself:

“When I rest, I am honouring my life — not wasting it.”

5)

Eat simply and slowly — like Shabbat dinner

Another beautiful Jewish example is the Shabbat meal — slow, intentional, nourishing.

Try this once a week:

Make one simple, warm meal for yourself:

• soup

• bread

• tea

• something comforting

Eat slowly, no phone, no TV.

Say silently before eating:

“I deserve nourishment.”

This is exactly the “chicken soup for the soul” energy — but grounded in real tradition.

6)

Rest as community — not isolation

On Shabbat, people rest together.

Your version might be:

• resting with a friend

• walking slowly with someone

• sitting quietly with family

Mel Robbins would frame this as:

“Choose people who make you feel safe enough to rest.”

7) A simple Jewish-inspired mantra you can use

You could repeat this quietly to yourself:

“I rest because my life is sacred.”

or

“Rest is my mitzvah to myself.”

Here is a clear, practical, and teachable way to understand “creating rest in your mind” — so it becomes something you can actually do, not just an idea.

You can use this personally, or speak it in a class in your own voice.

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Creating Rest in Your Mind

Rest does not begin in your body — it begins in your thinking.

If your mind is racing, your body cannot truly relax, no matter how still you are.

So the work is to train your mind into rest the way you train a muscle.

1) Understand the key idea

Your mind rests when:

• it feels safe

• it feels held

• it feels allowed to stop solving

You are not trying to “empty your mind.”

You are trying to change the tone of your mind.

Think of it like this:

Instead of a loud, busy office…

you are creating a quiet, warm living room inside your head.

2) Step one — slow your thinking with your breath

Sit comfortably.

Place one hand on your heart, one on your belly.

Take 4 slow breaths like this:

Inhale through the nose…

Exhale slowly through the mouth.

With each exhale, silently say:

“I don’t have to think right now.”

This is not avoidance — it is permission to pause.

3) Step two — choose one soothing image

Pick something simple and comforting, for example:

• a bowl of warm soup

• a candle flame

• a quiet beach

• sitting by a fire

• a soft blanket

Now imagine it clearly.

Don’t try hard — just gently return to this image whenever your mind wanders.

This is how you build a resting place in your mind.

4) Step three — give your mind a “rest phrase”

Instead of fighting your thoughts, give your mind a gentle anchor.

Repeat slowly in your head:

“I am safe in this moment.”

or

“Nothing is needed right now.”

Every time your mind jumps to worry, you bring it back to this phrase.

This is like putting your mind in a soft hammock.

5) Step four — soften your inner voice (very Mel Robbins style)

Notice how you speak to yourself.

If your mind is harsh, rest is impossible.

Shift from:

❌ “I should be doing more.”

to

✅ “Rest is part of my strength.”

Say quietly:

“I give myself permission to rest.”

That one sentence can change your nervous system.

6) Step five — rest in the body to deepen the mind’s rest

Lie down, legs up the wall or knees bent.

Place one hand on heart, one on belly.

Imagine the warmth of chicken soup spreading through your chest.

Say silently:

“My mind can rest because my body is safe.”

The body leads, the mind follows.

7) A short 3-minute practice you can use anytime

Try this:

1. 1 minute — slow breathing

2. 1 minute — imagine a candle or warm soup

3. 1 minute — repeat:

   
   

   “I am allowed to rest.”

That is you creating rest in your mind.

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