Heart Warmth
Arms sweep overhead (inhale 4), release down (exhale 6). Breath prayer: Inhale “Peace,” exhale “Rest.”
Cooling Breath
Inhale through the nose 4, exhale through the mouth 6; repeat 3 times.
Energy Return
Circle shoulders back (5 times), forward (5 times) while breathing slow and steady. Breath Prayer: Inhale — “Fill me.” Exhale — “Refresh me.”
Heart Release
Press feet into floor (2 counts), lengthen spine (inhale 4), soften shoulders (exhale 8). Breath Prayer: Inhale — “You are here.” Exhale — “I receive this gift.”
Shoulder Mobility
Roll your neck slowly side to side (4–6 counts each way), soften jaw and shoulders. Breath Prayer: Inhale — “Thank You for nourishment.” Exhale — “I choose what gives life.”
Side Stretch Flow
Sit tall, reach crown upward (inhale 4), side stretch right/left (2–3 breaths each). Breath Prayer: Inhale — “You are my strength.” Exhale — “You provide.”
Joy Stretch
Sit tall, roll shoulders back (2 counts), soften on the exhale (6 counts). Breath Prayer: Inhale — “You sustain me.” Exhale — “You refresh me.”
Grateful Grounding
Stand. Inhale and raise your arms overhead. Exhale through the mouth, releasing last year’s weight.
Grateful Day
Repeat 2–3 cycles: Inhale (for 5), opening the chest and lifting the crown — “Thank You.” Exhale (for 8–10), softening ribs and belly — “For this day.”
Peace and Release
Repeat 2–3 times: Sit quietly, lengthen through the crown as you breathe in peace (inhale for 5), exhale and soften shoulders, chest, and belly into His rest (exhale for 8–10).
