Grounded Feet
Stand with feet shoulder-width apart, knees soft. Gently press the balls of your feet into the floor, lift through the chest, and relax your shoulders. Inhale: “I am strong.” Exhale: “I belong.” Hold 5 slow breaths.
Seated Belly Breathing
Sit tall, breathe into your belly, notice it expand, and release. Inhale: “Thank You.” Exhale: “I receive.” Take 5 deep breaths.
Hands-to-Heart Breath
Rub your hands together for about 20 secs until you feel some warmth, then place them on your heart. Inhale: “I am safe.” Exhale: “I rest.” 5 slow breaths.
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.”
