Seated Stillness
Sit with feet flat on the floor. Hands open in lap. Take 5 full breaths without moving. Breath Prayer: Inhale “Be.” Exhale “Still.”
Ankle and Hip Circles
Circle each ankle 8 times each way. Then circle the hips slowly 5 times each way. Breathe freely. Breath Prayer: Inhale “Flow.” Exhale “Ease.”
Deep Chest Opener
Interlace hands behind back. Inhale and lift chest. Hold 3 breaths. Release slowly. Breath Prayer: Inhale “Open.” Exhale “Receive.”
Transition Breath
Inhale arms wide. Exhale; cross arms over chest. Hold 3 breaths. Release. 4 rounds. Breath Prayer: Inhale “Ready.” Exhale “Resting in You.”
Spine Lengthening
Sit tall. Inhale and feel the crown of your head rise. Exhale and soften shoulders. Repeat 5 breaths. Breath Prayer: Inhale “Tall.” Exhale “Grounded.”
Grounded Stance
Stand feet hip-width. Press feet firmly into floor. Inhale “Rooted.” Exhale “Held.” Hold 5 slow breaths.
Wrist and Hand Flow
Roll wrists 6 circles each way. Spread fingers wide, hold 3 counts, release. Palms open. Breath Prayer: Inhale “Open.” Exhale “Unclench.”
Body Ease Check
Close eyes. Scan from head to feet slowly. Where is the tension? Breathe into it. Exhale and soften. Breath Prayer: Inhale “Notice.” Exhale “Release.”
Evening Wind-Down
Sit tall. Place hands on thighs. Inhale 4, exhale 8. Lengthen each exhale. 5 rounds. Breath Prayer: Inhale “Prepared.” Exhale “At peace.”
Neck and Shoulder Ease
Drop the right ear to the shoulder. Hold 3 breaths. Switch sides. Unclench jaw. 2 rounds each side. Breath Prayer: Inhale “Ease.” Exhale “Tension go.”
