Shoulder Blade Squeeze
Interlace fingers behind back. Squeeze shoulder blades together. Inhale, open chest. Exhale release. Repeat 4 times. Breath Prayer: Inhale “Strong.” Exhale “Soft.”
Wrist Circles and Finger Fans
Circle wrists 8 times each way. Spread all 10 fingers wide, hold for 3 counts, release. Repeat twice. Breath Prayer: Inhale “Open.” Exhale “Release.”
Seated Cat-Cow
Sit at edge of chair. Inhale, arch back and lift chest. Exhale, round spine and drop head. Repeat 6 slow rounds. Breath Prayer: Inhale “Expand.” Exhale “Soften.”
Heart Tap and Breathe
Tap lightly over your heart 20 times. Then place your hand still and take 4 slow breaths. Breath Prayer: Inhale “Beloved.” Exhale “At peace.”
Long Neck Breath
Sit tall. Inhale and gently lift chin. Exhale and slowly lower the chin to the chest. Repeat 5 slow rounds. Breath Prayer: Inhale “Lift.” Exhale “Release.”
Foot Roll
Stand and slowly roll each foot from heel to toe 8 times. Feel the ground rise to meet you. Breath Prayer: Inhale “Grounded.” Exhale “Held.”
Hand Warm Press
Rub palms together until warm. Press gently on closed eyelids for 10 seconds. Breathe slow and deep. Breath Prayer: Inhale “Still.” Exhale “Safe.”
Slow Torso Sway
Stand with feet hip-width apart. Sway gently side to side for 30 seconds. Let arms hang loose. Breath Prayer: Inhale “Flow.” Exhale “Unwind.”
Collarbone Press
Place fingertips on collarbones. Inhale, expand chest forward. Exhale, soften the ribcage. Repeat 5 slow breaths. Breath Prayer: Inhale “Open.” Exhale “Ease.”
Settling Breath
Stand or sit tall. Inhale for 4 counts through the nose. Hold for 2 counts. Exhale for 7 counts through the mouth. Repeat 4 rounds. Breath Prayer: Inhale “Prepared.” Exhale “At rest.”
