Neck “Yes–No Release”
Gently nod head yes/no. Inhale: “I am present.” Exhale: “I soften.” Do 6 nods in each direction.
Stillness Pause
Close eyes. Take 3 slow breaths.- Inhale for 4 counts. Exhale for 6 counts. Breath Prayer: Inhale “Peace,” exhale “Enough.”
Forward Fold Flow
Hinge at the hips and fold forward. Place your hands on the side ribs. Inhale 4 counts, feel ribs expand sideways. Exhale 6 counts. Repeat 5 rounds.
Craving Reset
Run cool water over wrists for 30 seconds. Breath Prayer: Inhale “Clear,” exhale “Steady.”
Root Yourself
Stand with feet hip-width apart. Close eyes. Inhale through the nose for 4 counts, feel the feet press into the floor. Exhale 6 counts. Repeat 3 times.
Belly Rise Fall
Use fingertips to gently tap just below each collarbone, alternating sides, for 20 seconds. Breath Prayer: Inhale “Safe,” exhale “Held.”
Shoulder Melt
Roll shoulders, picking them up, back and down 10 times. Breath Prayer: Inhale “Lift,” exhale “Drop.”
Jaw Tension Release
Place fingertips just in front of the ears. Gently circle downward along the jawline for 20 seconds on each side. Breath Prayer: Inhale “Release,” exhale “Ease.”
Joyful Lift
Gently twist side to side with your breath. Inhale center: “Receive peace.” Exhale twist: “Release.” Do 6 reps on each side or 1 minute total.
Grounded Presence
Barefoot stand for 60 seconds. Breath Prayer: Inhale “Here,” exhale “Grounded.”
