Restful Digestion
Finish dinner 2–3 hours before bed to give your digestion a break.
Gentle Twist
Place one hand on your heart and one on your belly. Inhale to lift through the crown (4–6 counts). Exhale long and steady, allowing your ribs and belly to soften (8–10 counts). Relax your shoulders down your back. Breath Prayer: Inhale “You keep me,” exhale “You restore me.”
Matthew 10:29-31
Are not two sparrows sold for a penny? And not one of them will fall to the ground apart from your Father. But even the hairs of your head are all numbered. Fear not, therefore; you are of more value than many sparrows.
Refresh–Restore
Sit tall, root feet into the ground (2 counts), inhale as you gently twist to the right (4), exhale back to center (6), repeat left side (4/6); soften shoulders and jaw at center.
Go Green
Add 1 cup of greens to one meal — spinach, kale, arugula, herbs.
Caffeine Cutoff
Reduce caffeine after noon to support better sleep.
Heart Warmth
Arms sweep overhead (inhale 4), release down (exhale 6). Breath prayer: Inhale “Peace,” exhale “Rest.”
Luke 10:41-42
But the Lord answered her, “Martha, Martha, you are anxious and troubled about many things, but one thing is necessary. Mary has chosen the good portion, which will not be taken away from her.”
Balanced Breakfast
Balanced Breakfast Includes healthy fats. Try one of these today: 1/4 avocado, 1–2 tbsp nuts/seeds, 1 tbsp olive oil.
Cooling Breath
Inhale through the nose 4, exhale through the mouth 6; repeat 3 times.
