Grateful Reach
Hands-on ribs. Inhale, expand 360°. Pause 2. Long exhale, soften. Repeat 5 breaths.
Galatians 2:20
I am crucified with Christ: nevertheless I live; yet not I, but Christ liveth in me: and the life which I now live in the flesh I live by the faith of the Son of God, who loved me, and gave himself for me.
Seated Meals
Sit fully down. Eat for 10+ min. No standing, no multitasking.
Soft Shoulders
Stand tall. Sweep arms overhead. Inhale reach. Exhale, drop shoulders, heavy. 6 slow reps.
James 1:25
But whoso looketh into the perfect law of liberty, and continueth therein, he being not a forgetful hearer, but a doer of the work, this man shall be blessed in his deed.
Simple Snack
Choose 1 whole food: 1 apple, 1 cup berries, or 1 oz (28g) nuts.
Grounded Energy
Roll shoulders up, back, down 10 times. Inhale lift. Exhale release. Feel feet rooted.
Psalm 146:7-8
He upholds the cause of the oppressed and gives food to the hungry. The Lord sets prisoners free, the Lord gives sight to the blind, the Lord lifts up those who are bowed down, the Lord loves the righteous.
Small Plate
Use a 9-inch plate. Fill ½ veggies (2 cups), ¼ protein (4–6 oz), ¼ carbs (½ cup).
Screen-Free Eating
Eat one meal tech-free. Sit 15 min, chew 15x per bite, set fork down between bites.
