Welcome to For You and For Me.
My name is Lauren Ash and I'll be guiding you through this experience.
Take a moment to get comfortable.
Sit down.
Find a comfortable position with your body,
Legs crossed or lying down on the floor.
Take the next several moments on your own to simply notice.
Notice how you're feeling in your body.
Become aware of any areas of tension or stress or injury that you might be carrying with you.
Give those areas some love,
Some attention.
If your eyes aren't already closed,
I invite you to gently close them now.
Turn inward.
Notice your breath.
Is it shallow?
Is it deep?
What moves as you inhale?
What releases as you exhale?
Notice the rise and the fall in your body's natural rhythms.
Notice the expansion and the surrender with each and every breath.
Let's invite more intentional breathing into our bodies.
Gently release your breath and take your biggest inhale of your day.
Inhaling deeply through your nose.
Pause at the top.
And then exhale completely through your lips.
Pausing after the release.
Full,
Deep breath in again.
Fill your lungs with air completely.
Pause at the top.
And gently release that breath yet again.
Third breath in.
Biggest one yet.
Feel your rib cage expand.
Your heart lift.
Pause at the top.
Exhale to release again.
Continue to breathe in this way.
Full,
Rich breaths in through your nose.
And then seal your lips and start to exhale through your nose as well.
Practice this intentional breath for the next five deep breaths in and out.
At your own pace.
Try and match the length of your inhale with the length of your exhale.
Pause at the top.
When your mind wanders gently bring it back with the breath recommitting to your present moment with a full rich inhale through your nose and letting go of whatever that distraction,
That idea that mind chatter was with your exhale.
Inviting in awareness,
Inviting in radical attention,
Inviting in compassion with every moment with every breath with every observation.
Continue to breathe.
And as you breathe,
Draw your awareness to your toes.
Cultivate mindfulness around each and every toe that you have.
As you breathe,
Gently invite greater relaxation into each and every toe.
Deep full breaths in through your nose and complete breaths out through your nose.
Allow that relaxing energy to travel to the balls of both of your feet.
Softening,
Relaxing.
Releasing the arches of your feet,
The heels of your feet,
Inviting more groundedness starting from your root,
Starting from your base.
Letting that confidence travel to your ankles,
To your calves.
Imagining your calf muscles melting away from your bones,
Becoming less tense,
More loose.
Imagine your chins soften the tops and backs of your knees.
Perhaps you gently relax your knees by slightly contracting and releasing your muscles of your kneecaps just a few times before letting them go completely.
And then release your thighs.
Imagine more gentleness in your thigh muscles and in your upper leg bones.
Let them sink into whatever they are resting on.
Relax your glutes as well and your sitting bones.
Draw your awareness to your hips.
Imagine them opening up,
Surrendering just a little bit more.
Continue to breathe deeply in through your nose and out through your nose.
Breathing in and releasing out.
Soften your belly.
Allow it to just be.
And notice the gentle and natural rise and fall of your belly with every breath.
Relax your side bodies and your low back.
Gently release.
And then start to trace a line internally from the base of your spine vertebrae by vertebrae up to the middle of your spine vertebrae by vertebrae up to where the top of your spine and your head meet.
Feeling this length,
This strength in your spine.
Take an inhale and an exhale.
Relax all shoulders and allow that gentle pull to release and relax your biceps and triceps.
Allow your elbows to hang heavy.
Allow your forearms and wrists to relax.
Palms and back of your hands release.
And one by one all fingers become heavy and then weightless.
Draw your awareness back to your heart center.
Check back in with your breath.
Deep full inhales in through your nose and complete exhales out through your nose.
Release your heartbeat.
Notice the rhythm of your body and your breath.
And as you focus on your heart center,
Ask yourself,
What do I need to give myself more of starting today?
What do I need to give myself more of starting today?
What do I need to give myself more of starting today?
Whatever comes up first is usually precisely what you need to hear and notice right now.
And avoid trying to make sense or meaning or explain what this means.
Simply accept it.
Embrace it.
Just let it be.
Draw your awareness up to your throat.
Swallow a few times to invite more openness,
More expansion in your throat.
Release your jaw.
Relax your tongue away from the roof of your mouth.
Release your gums away from the insides of your lips and cheeks.
Relax your lips.
Release your nostrils on the very tip of your nose.
Soften your eyes and imagine space between eyeballs and eyelids.
Open your temples and smooth your forehead.
For a moment,
Turn your internal gaze to your third eye,
The space in between your brow.
Then again,
Ask yourself,
What do I need to give myself more of starting today?
What do I need to give myself more of starting today?
What do I need to give myself more of starting today?
Notice what comes up.
Observe.
Try your best to remain detached from interpreting what this means.
Simply notice.
Continue to breathe in through your nose and out through your nose with deep,
Measured breaths.
Simply draw your awareness to the very crown of your head.
Relax your scalp.
Take a moment to check in.
Cultivate mindfulness around how you feel in your body.
Become aware of how you feel in your breath.
And notice how you feel in your spirit.
No judgment.
No attachment.
Simply observing and honoring what is.
Stay here as long as you like.
Continue this breath as long as you like.
And whenever you're ready,
No rush.
You can come out of this state by gently rubbing together fingers,
Wiggling toes,
Returning to your organic breath,
Inviting a big morning stretch or a gentle,
Restorative posture that feels good to you.
Gently open up your eyes and commit to carrying whatever it was that you observed that you can give yourself just a little bit more of starting today.
Carry that with you.
Be that.
Explore that.
This is Lauren Ashe and welcome to Intuition.
