Belly Rise
Repeat 3–5 breaths. Place your hand on your belly Relax your ribs and soften your lower back Breathe until your hand rises Stay until your body feels supported (Slow nasal inhale 4–5, slow exhale 6–8)
Renew and Refresh
Repeat 3–4 cycles Circle your shoulders slowly (inhale for 4) — “Renew.” Melt them down your back (exhale for 6–8) — “Refresh.”
Long Spine
Repeat 2–3 times Breathe in deep and slow (inhale for 4) — “The Lord is my Shepherd…” Let your spine lift and lengthen (for 2–4 counts) Release a long, gentle exhale (exhale for 8) — “…I lack nothing.”
Lift and Lengthen
Repeat 2–3 times: Rise tall through your spine (inhale for 4) Hold a gentle smile (hold for 2) Sway right to left (for 6–8 counts) Open your chest (for 2 counts) Breathe out slow and steady (exhale for 8)
Settle the Mind
Inhale for 4 counts, exhale for 6. Do this 8 times. Let this settle your mind.
Wake-Up Shake
Shake out legs for 15 seconds on each side to feel awake. Then roll each ankle for 15 seconds in each direction.
Heart Connection
Inhale with arms open, say “I am open.” Exhale palms to heart, whisper “to what you say, Lord.” Do this 4 times.
Neck Release
Roll neck side-to-side, releasing tension. Do this for one minute
Slow Stretch
Stretch your arms overhead, reach them up, wiggle your fingers, then exhale slowly. Do this for 30 seconds.
Chest Tap
Tap gently over the chest and collarbones. Right hand on the left side and left on the right side. This is a butterfly hug. Do this for 30 seconds.
