Restorative Rest Full On Goddess Goddex Or God Pose

Rest is one of the most important things we can do for our physical, mental and emotional health and well-being. And we are living in a culture that equates stopping and resting with failure and death. Resting is non-doing that allows the body and nervous system to unwind itself. Rest gives the nervous system the opportunity to turn on what Dr. Herbert Benson calls the relaxation response. Research shows that the relaxation response may help people to counteract the toxic effects of chronic stress.

Transcript

Hey friend,

It's Susan.

Welcome to a restorative rest practice,

Today with what I call full-on goddess,

God-X,

Or God pose.

Rest is one of the most important things we can do for our physical,

Mental,

And emotional health.

And we are living in a culture that equates stopping and resting with failure and death.

So yeah,

It's true,

We need to make a practice of resting.

Resting is different than sleep,

Different than stretching.

Resting is non-doing that allows the body and nervous system to unwind itself.

The practice is one of presence and noticing that gives the nervous system the opportunity to engage in what Dr.

Herbert Benson calls the relaxation response.

Research shows that the relaxation response may help people to counteract the toxic effects of chronic stress by slowing breath rate,

Relaxing muscles,

And reducing blood pressure.

This practice will begin with some gentle movement and breathing.

We will then go into a deeply supportive restorative rest pose that I call full-on goddess,

God-X,

Or God.

For the pose,

You need at least three firm pillows.

I use ones from my sofa.

And two bath towels with the option of two additional towels or pillows,

A blanket,

And an eye covering,

Which could be a soft t-shirt or a soft cloth.

If you'd like to gather your props,

Just pause the recording and I'll be here when you get back.

Once you've gathered your props,

Let's set them up so we're ready to rest.

You can set yourself up either on the floor or on a bed.

If you're on the floor,

Make sure there's something soft under you like a carpet or a yoga mat or a blanket.

If you're on a bed,

You might want to set yourself up so you can transition seamlessly into sleep.

So let's set ourselves up.

First,

Make an incline with three of your pillows.

Stack two on top of each other,

Then put one next to the stack of two.

You want to have a ramp to rest on.

Depending on the pillows,

You might use a stack of three and two or three and one.

Whatever feels good.

Then take two towels and fold them into squares or roll them into logs and put them on either side of the low edge of your pillow ramp.

If you want to get a little fancy and luxurious with your setup,

You can take two more pillows or folded towels on either side of the center of your ramp and have a blanket,

An eye covering,

Within arm's reach.

Now that we're set up,

Let's start by moving the body a bit before we rest.

I like to do this seated on the floor or a chair and you could also do this standing.

Close your eyes and take a deep,

Even breath.

Notice your body and mind and see what's happening.

Notice if you feel tension anywhere or openness anywhere or if you feel jittery or racy.

Just observe.

The next time you take a breath in,

Let your arms float up to the sides and let your fingers or palms lightly touch together at the top of your inhale.

As you exhale,

Press your palms together and let them slide down the center line of your body to your heart.

Inhale,

Lift your arms up to the sides.

Exhale palms together,

Let them slide down your center.

Keeping your eyes closed if you can,

Inhale,

Lift your arms to the side.

Exhale palms come down the center line.

Inhale lift.

Inhale palms.

The next time you inhale,

Let your palms lift to the sides and when they get to the top,

Exhale and let one hand come to the front,

Maybe resting on your thigh or your knee and the other to the back,

Perhaps resting on the floor behind you or on the seat of your chair.

Inhale,

Lift your hands to the sides.

Exhale,

The opposite hand comes to the front,

Gentle twist.

Inhale lift.

Exhale drop your hand,

Knee or leg and twist.

Inhale palms up,

Exhale rotate down.

Now inhale and lift your palms up and exhale let them fall to your sides.

Gently rotate your head.

Look side to side.

Dip your ear to your shoulder and then the other shoulder.

Relaxed and slow.

Drop your chin down,

Lift it up a little.

Move your head and neck around.

First one way,

Then the other.

Notice any places of tightness or tenderness.

Go slowly and gently.

The muscles here are small so listen to sensation and invite your neck to unwind.

Bring your head back to center and now roll your shoulders back a few times.

Make big circles with your shoulders.

Front,

Up,

Back and down.

Now roll them forward,

Big,

Slow circles back,

Up,

Front and down.

The two directions often feel different so notice what feels like the best release and do that a few more times.

Now take one hand and squeeze your opposite shoulder,

Arm and hand.

Work your way down from your neck,

Shoulder,

Your arm,

Squeezing the muscles and releasing any tension there.

Give the arm a gentle shake and then switch sides.

Take the other hand and gently but firmly squeeze the other shoulder and neck,

Arm and hand.

Work your way down your arm like you're kneading bread,

Softening any tension and then give that arm a little shake.

Pause and see if there's any other movement or stretch or massage you'd like to do.

I love to stretch my side body or you might want to shake out your legs,

Squeeze the big muscles in your thighs or stretch your feet.

Whatever part of you needs your attention,

Respond with some movement,

Massage or stretch.

Take a deep breath and let's set up for our restorative rest pose.

Full on goddess,

God X or God.

Start by sitting on the floor or the bed with your sacrum,

Your low back,

Right up against the lower part of your incline of pillows.

You have choices about how to position your legs.

Feet together with knees wide,

Feet wide with knees together or legs long.

If you'd like your feet together,

Let the palms of your feet rest lightly against each other and let your knees fall out wide.

Take the two towels or pillows and let your upper thighs rest on their support,

Tucking the towels or pillows underneath your legs.

Even if you have the flexibility to let your knees rest on the floor,

Still put the support under them so they can fully unwind.

If you'd like your feet wide,

Let the palms of your feet rest on the floor about as wide as a yoga mat and let your knees rest together in the center.

Adjust so it feels effortless.

If you'd like your legs long,

Take your two towels or pillows and put them under your knees.

Lengthen your legs and let your feet flop out to the side.

You can have your legs close together or wide,

Whatever feels the best.

Once you have your legs arranged in a way that feels effortless,

Gently ease your torso back onto your incline so your head is fully supported by the higher pile of pillows.

Take some time to lengthen the back of your neck on the pillows,

Perhaps by lifting your head with your hands and placing it gently down with your chin lightly tucked.

Notice your shoulders and gently draw them back and down so your chest and collarbones are open.

You can rest your forearms on the floor or rest your hands on your belly.

If you have two more pillows or towels,

You can let your forearms and hands rest on their support.

Here's where you might also like to have a blanket over you or over just your belly.

When the body goes into the relaxation response,

Often the body temperature drops so being covered can help you stay relaxed and comfortable.

You may also appreciate a covering over your closed eyes,

Especially if there's light in the room where you are practicing.

Now take a breath and pause to get a little fussy about your position.

Ask yourself,

How could I be 5% or even 2% more comfortable?

What little adjustments could I make to let myself be even more supported and more easy in this position?

Take a breath and see if it feels right.

If you need to make any shift,

Go ahead and do that.

Once you feel good,

Pause.

Let your breath do whatever it wants to do.

Just notice your breath moving without doing anything about it.

As you stay here,

You may notice your breath going shallow or deep,

Quiet or sighing.

It's all fine.

Just let your body be breathed.

Imagine your breath like a warm salve,

Wending its way through your body.

Unwinding and untangling any twisted fibers in your tissues,

In your mind,

In your heart.

Let your breath pour through you.

Listen to the sounds in the space around you.

Just like your breath,

Let the sounds wash over you.

Let sounds come and go.

There is nothing you have to do about them.

Allow the sounds to be the music of this moment.

Feel the sensation of your body floating.

Imagine yourself floating in warm water or even floating in warm air.

Effortless.

Weightless.

Floating.

Rolling with the current and the flow.

Nothing to do.

Nowhere to go.

Floating.

Feeling.

Feel the sensation of your body sinking.

Imagine yourself sinking into soft,

Warm earth or a soft,

Warm bed.

Feel the surface under you receiving the weight and shape of your body.

Sink down and into the support as if you were being held in the palm of a hand.

Safe.

Held.

Protected.

Float and sink.

Sink and float.

Feel how your breath gently lifts you and then sets you down again.

Like unfurling a clean sheet over a bed,

Inhale and feel the lift and fill.

Then exhale and let it softly descend down.

Inhale.

Fill the sheet.

Let it billow up.

Then exhale.

Let it fall back down.

Gently and lightly check into your body.

Is there any way that you could be more comfortable?

Would it feel good to make an adjustment of your legs,

Your neck,

Your shoulders?

You might feel really good just where you are and if so,

Sink a little deeper.

If a shift would feel good,

Do that for yourself.

Then breathe again.

Just again.

As your breath flows in and out of your body,

Imagine your bones like light driftwood floating on the surface of water.

Light driftwood lifted lightly and rolling on the surface of gentle waves effortlessly carried by the water.

Keep sinking and floating.

Keep breathing and unwinding.

Keep being lifted and gently set down.

Keep being held in the palm of the hand.

You can stay here as long as you like.

Give yourself all the time you need to deeply rest and to soak in the relaxation response.

Whenever you're ready to end your practice,

Come out of the pose slowly,

Slowly,

Slowly.

Take lots of time to transition.

If you're moving into sleep,

Allow that to happen as seamlessly as you can.

Roll off your pillows and roll under the covers.

If you're going into another activity,

Take your time.

Be gentle.

Drink some water or warm tea and ease into whatever is next.

Thank you for taking the time for the essential nutrient of rest and for supporting the amazing instrument of your life,

Your body,

By giving it the relaxation response.

I'm Susan.

Thank you for practicing with me.

Until soon,

Breathe deep,

Shine bright,

And show up.

Reviews

Hello beautiful 🌼☀️🌼☀️🌼Thank you so much for the wonderful movement meditation 🦋I’m feeling light and free like a butterfly in the wind 🗺️have a blessed day 🕉️Namaste