Arms Open to Heart
Inhale arms wide. Exhale palms to the heart center. Pray: “Here I am.” Repeat 5 rounds.
Grounded Leg Breath
Press your feet firmly into the floor. Inhale: “Grounded.” Exhale: “Steady.” Hold for 5 breaths.
Roll Down Stretch
Reach arms high, then roll down slowly one vertebrae at a time, reaching for your toes. Inhale: “Lift.” Exhale: “Let go.” Repeat 3 rounds.
Smiling Belly Breath
Smile softly, breathe into your belly. Inhale: “Joy.” Exhale: “Ease.” Take 3 deep breaths.
Collarbone Tapping
Tap your collarbones lightly to awaken your breath. Inhale: “Awake.” Exhale: “Calm.” Do this for 30–60 seconds.
Relaxed Hand Release
Clench and unclench your hands and fingers 4 times. Inhale: “Provision.” Exhale: “Gratitude.” Take 4 deep breaths.
Shoulder Circles + Chest Lift
Circle shoulders back, lift chest gently. Inhale: “Rise.” Exhale: “Open.” Move for 6 slow reps.
Extended Exhale Breath
Inhale for 4 counts, hold for 2 counts, exhale for 6 counts to calm the body. Pray: “Peace in me.” Repeat 2 rounds.
Hip Sway Reset
Sway hips side to side, loose and easy. Inhale: “Held.” Exhale: “Supported.” Continue for 1 minute.
Mindful Surroundings Breath
Gently notice sounds and light around you. Inhale: “Here.” Exhale: “Now.” Take 3 slow, mindful breaths.
