Rise
22 days of gentle time-line shifting
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“May all beings awaken to their true nature & be free.”
~ Tara Brach
Tiers
Preparations
Over 11 days we will add a new teir to our time-line shifting. Each teir is essentially a simple daily practice. You may have a handful of them covered already.
From day 12-22 we will be deepening into the practices with journal prompts. You’re welcome to write your responses in a journal (preferable) make voice memos or selfy videos. I wouldn’t recommend typing for this.
Remember this is all for you. No one is seeing or judging how you move through this, so what ever feels true for you is right. Feel free to bend the rules - after all time and space will be bending for you very soon.
“Each morning, as we face the page, we meet ourselves.”
~ Julia Cameron
Tier One
Pages
Don’t hate me but …
The first thing you’re going to do when you wake up is write six A5 pages freehand.
This is not good writing. It’s not nice writing. You are clearing the temple of your mind.
Sometimes mine are basically swearing in capital letters. Sometimes beautiful ideas fall out. Neither is the point.
The point is to clear the mental clutter before you begin your day.
I learned this practice through The Artist’s Way, and honestly, it’s one of the most surprisingly powerful things I’ve ever done. If you want to shift your timeline, start here.
You may resist it every morning. Do it anyway … and watch what happens to your days.
A few things:
I like an A5 journal: six pages. If you use A4, do three. Buy a journal you actually like.
If you already meditate or have a morning practice, do your Pages first.
If you have little kids or very little time, click here for my tips. You can still make this work.
Bonus: your handwriting is about to get really nice again.
It’s simple. Slightly annoying. Surprisingly profound.
Yay. I love you. Go write your pages.
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Tier 2
Support
Right now, you might be feeling totally fine.
But timeline shifting can bring things up - Old patterns, emotions, repressed dreams - Karma basically. When we shift into more expansive versions of ourself we also burn through karma.
So before that happens I suggest having good support in place now.
If you don’t already have a therapist you might like to find one. You don’t have to see them regularly, it’s just good to already know who you’ll call if something big comes up.
It’s also helpful to have a backup for moments when you’re really activated and can’t access your usual support. I wouldn’t rely only on friends or family. A helpline can be great, and AI can be useful for offloading or untangling your thoughts, but it’s not a replacement for therapy or crisis support.
Aswell if you’ve already been meaning to explore a diagnosis, medication, or other professional support, this might be a good time to gently follow that thread.
This isn’t medical advice - just the kind of support I like to have in place before deeper inner work.
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“Weave the net before you need the net.'‘
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Here’s an archive of helplines and therapy networks if you’d like.
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Teir 3o.
Evenings
This one’s easy, guys.
Dim the lights, put on some relaxing music, and get comfy.
My suggestion is to let the more masculine member of the partnership receive first. You’ll see why.
Before you begin, ask your partner what they’d enjoy. Do they have any sore spots? How would they like the pressure? Is there anything they’d particularly love?
Set a timer for however long feels good.
As you go, check in every now and then with a simple, “How does this feel?” and adjust if needed.
When the timer is up, swap over.
Go forth and enjoy.
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Teir four
Downloads
Socks off and kick back.
Take turns and set a timer if you like. Again, I’d recommend the more masculine partner goes first receiving.
Before you begin, run a face washer under hot water and slowly wash each other’s feet. It feels incredibly nourishing and is a lovely way to begin.
If you’d like to take it to the next level, fill a basin with warm water and give each other a beautiful foot bath You might like to add a few drops of essential oil, flower petals, crystals, or anything else that helps you create a relaxing atmosphere.
Before you start, ask your partner what they’d enjoy. How would they like the pressure? Is there anything they’d particularly love?
As you go, check in every now and then with a simple, “How does this feel?” and adjust if needed.
Dim the lights, put on some relaxing music, and enjoy.
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Tier fiveo.
Ascension Flu
Create some simple mood lighting & take a few grounding breaths together before you begin.
One partner stands comfortably with their eyes closed while the other slowly moves around them, offering a gentle smudging.
A smudging is more or less a very slow, gentle aura massage. In many ancient cultures, it’s used as a sacred ritual to clear, uplift and protect the energy body.
You can use a stick of incense, a traditional smudge stick such as sage or eucalyptus, palo santo, or simply your hands. If using your hands, you might imagine warm white light gently flowing from your fingertips as you move around your partner.
Move slowly, staying around 5–10 cm away from your partner’s body. You might like to begin at the feet and gradually work your way up the body, like a body scan, but try to stay out of your thinking mind and in your feeling and sensing body. There’s nothing to get right, simply notice what you notice.
Alternatively you could start with their chakra’s and improvise from there. Don’t be afraid to get creative an make it your own.
As you move, honour every part of your partner with your full attention. If it feels natural, you might like to quietly whisper prayers, blessings or loving affirmations, such as “Cleanse and bless this beautiful being,” or simply, “I love you.”
The receiver may like to slow & deepen their breathing & bring their awareness back again and again to sensations in the body.
Take your time. Allow whatever arises to arise. It’s okay to giggle. It’s okay to feel a little weird. It doesn’t have to mean anything or become anything. You’re simply sharing an experience together.
When you’re ready, swap over.
Enjoy.
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Teir Six
Even if you don’t like dancing, it might be nice to put on some slow music - that you both enjoy, hold each other gently and just sway.
You may end up dancing, and that’s wonderful too, but it doesn’t need to be about that. This is simply about being together, moving slowly, and allowing your nervous systems to settle together.
Before you begin, ask each other if there’s anything you need to feel more comfortable.
If the more feminine leaning partner feels comfortable doing so, you might like to soften and allow the more masculine partner to gently lead. If the more masculine partner is leading, stay gentle, pay attention, and check in every now and then with simple questions like, “How does this feel?” or, “Is there anything I could do to make this even nicer for you?”
Stay curious. There is no right way to do this.
Sway for as long as feels good or if you’d like to set a timer, I’d suggest around 20 minutes.
Dim the lights, relax, and enjoy.
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Manifestations
Tier Seven
Gratitude
This is the grand finale—but it doesn’t have to be grand. Just relaxing and enjoyable.
Now that you’ve had some time to tune into what you genuinely enjoy, have a little think about what you’d love an extended receiving session with.
Choose how long you’d like to receive for. You might like to set a timer anywhere between 10-60 minutes each.
Just like the first Ask, Accept, Receive date, I’d recommend the more masculine partner receives first. Take a moment to tune into your body and notice what you’d really enjoy. Then ask your partner if they’d be willing to offer that.
Your partner takes a moment to tune into themselves and responds honestly. Have a gentle conversation until you find something that feels like a genuine yes for both of you.
When you’re ready, set your timer and simply enjoy.
Then swap over.
Crack out the candles. Stay present. Enjoy each other. Make it your own. Nothing is too silly to ask for. You never know what you might discover about yourself and your partner along the way.
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Tier Eight
Protection
This is the grand finale—but it doesn’t have to be grand. Just relaxing and enjoyable.
Now that you’ve had some time to tune into what you genuinely enjoy, have a little think about what you’d love an extended receiving session with.
Choose how long you’d like to receive for. You might like to set a timer anywhere between 10-60 minutes each.
Just like the first Ask, Accept, Receive date, I’d recommend the more masculine partner receives first. Take a moment to tune into your body and notice what you’d really enjoy. Then ask your partner if they’d be willing to offer that.
Your partner takes a moment to tune into themselves and responds honestly. Have a gentle conversation until you find something that feels like a genuine yes for both of you.
When you’re ready, set your timer and simply enjoy.
Then swap over.
Crack out the candles. Stay present. Enjoy each other. Make it your own. Nothing is too silly to ask for. You never know what you might discover about yourself and your partner along the way.
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Tier Nine
Media
This is the grand finale—but it doesn’t have to be grand. Just relaxing and enjoyable.
Now that you’ve had some time to tune into what you genuinely enjoy, have a little think about what you’d love an extended receiving session with.
Choose how long you’d like to receive for. You might like to set a timer anywhere between 10-60 minutes each.
Just like the first Ask, Accept, Receive date, I’d recommend the more masculine partner receives first. Take a moment to tune into your body and notice what you’d really enjoy. Then ask your partner if they’d be willing to offer that.
Your partner takes a moment to tune into themselves and responds honestly. Have a gentle conversation until you find something that feels like a genuine yes for both of you.
When you’re ready, set your timer and simply enjoy.
Then swap over.
Crack out the candles. Stay present. Enjoy each other. Make it your own. Nothing is too silly to ask for. You never know what you might discover about yourself and your partner along the way.
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Tier Ten
Nourishment
This is the grand finale—but it doesn’t have to be grand. Just relaxing and enjoyable.
Now that you’ve had some time to tune into what you genuinely enjoy, have a little think about what you’d love an extended receiving session with.
Choose how long you’d like to receive for. You might like to set a timer anywhere between 10-60 minutes each.
Just like the first Ask, Accept, Receive date, I’d recommend the more masculine partner receives first. Take a moment to tune into your body and notice what you’d really enjoy. Then ask your partner if they’d be willing to offer that.
Your partner takes a moment to tune into themselves and responds honestly. Have a gentle conversation until you find something that feels like a genuine yes for both of you.
When you’re ready, set your timer and simply enjoy.
Then swap over.
Crack out the candles. Stay present. Enjoy each other. Make it your own. Nothing is too silly to ask for. You never know what you might discover about yourself and your partner along the way.
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Tier Eleven
Soul Dates
This is the grand finale—but it doesn’t have to be grand. Just relaxing and enjoyable.
Now that you’ve had some time to tune into what you genuinely enjoy, have a little think about what you’d love an extended receiving session with.
Choose how long you’d like to receive for. You might like to set a timer anywhere between 10-60 minutes each.
Just like the first Ask, Accept, Receive date, I’d recommend the more masculine partner receives first. Take a moment to tune into your body and notice what you’d really enjoy. Then ask your partner if they’d be willing to offer that.
Your partner takes a moment to tune into themselves and responds honestly. Have a gentle conversation until you find something that feels like a genuine yes for both of you.
When you’re ready, set your timer and simply enjoy.
Then swap over.
Crack out the candles. Stay present. Enjoy each other. Make it your own. Nothing is too silly to ask for. You never know what you might discover about yourself and your partner along the way.
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Journal Prompts
Expand
This is the grand finale—but it doesn’t have to be grand. Just relaxing and enjoyable.
Now that you’ve had some time to tune into what you genuinely enjoy, have a little think about what you’d love an extended receiving session with.
Choose how long you’d like to receive for. You might like to set a timer anywhere between 10-60 minutes each.
Just like the first Ask, Accept, Receive date, I’d recommend the more masculine partner receives first. Take a moment to tune into your body and notice what you’d really enjoy. Then ask your partner if they’d be willing to offer that.
Your partner takes a moment to tune into themselves and responds honestly. Have a gentle conversation until you find something that feels like a genuine yes for both of you.
When you’re ready, set your timer and simply enjoy.
Then swap over.
Crack out the candles. Stay present. Enjoy each other. Make it your own. Nothing is too silly to ask for. You never know what you might discover about yourself and your partner along the way.
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Congratulations on completing this course!
I hope you’ve enjoyed the guided meditations throughout this course. If you’d like more, my Meditation Library is an ever-growing collection of gentle nervous system resets and visualisation journeys. There are currently eight guided meditations ranging from 5–20 minutes.
Keep listening
This course was lovingly created by me, Kia Starling. Through Somatic Lightwork, I offer gentle one-to-one sessions that support nervous system regulation, meaningful relationships, and spiritual connection. Every purchase helps support me, my family, and the creation of more gentle resources like this.
Support my work
I’m currently creating course containing Six Simple Parenting Practices for Secure, Sacred Attachment, grounded in evidence based theory, my background in Steiner education & 16 years of parenting experience. I’d love to share the first practice with you below as a little gift. I also offer 1:1 sessions and gentle support for mental, spiritual, and relational wellbeing. You can explore my offerings below.
Connected parenting
Connected Parenting - practice 1.
Easy time
For the next 21 days, spend 15 minutes each day giving your child your full presence and letting them lead. The earlier in the day, the better, as it can help set the tone for the rest of the day.
Try to join them naturally rather than announcing the practice.
Take a few deep breaths, let your awareness rest in your heart, and bring a sense of warmth, curiosity and adoration to the space.
Then follow their flow.
For younger children, this might mean joining their play, reflecting back what they’re saying and letting them set the direction. Of course, bring yourself to the space, but keep allowing your child to set the tone. Sometimes simply watching them with genuine interest and delight is enough.
For older children and teens, follow their bids for connection. Listen deeply, reflect back what you hear, and hold back on advice unless they’re asking for it.
For babies and pregnancy, this can be quiet connection through touch, massage, talking, singing or simply tuning into your baby.
15 minutes is the aim, but 10 minutes is still great if you’re stretched — and you can always keep going longer when it feels good.
It’s not unusual to experience a great deal of resistance before dropping into this time. See if you can be kind to yourself, breathe through it and do it anyway - it’s always, always worth it.
Before and after each practice, notice how you feel. Notice your child’s mood, behaviour and how they respond to you afterwards. Keep observing over the 21 days and see if anything shifts.
I have deep gratitude and reverence for this daily practice as it has solved a good majority of the behavioral challenges I’ve come up against in parenting.
( Inspired by the work of child psychologist Dr Laura Markham, founder of Aha! Parenting.)
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