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.”
Jaw Tension Release
Place fingertips just in front of the ears. Gently circle downward along the jawline for 20 seconds on each side. Breath Prayer: Inhale “Release,” exhale “Ease.”
Joyful Lift
Gently twist side to side with your breath. Inhale center: “Receive peace.” Exhale twist: “Release.” Do 6 reps on each side or 1 minute total.
Grounded Presence
Barefoot stand for 60 seconds. Breath Prayer: Inhale “Here,” exhale “Grounded.”
Longer Exhale
Roll your shoulders up, back, and down. Inhale: “I receive ease.” Exhale: “I let go.” Do 6–8 slow reps or 1 minute, breathing deeply.
Strength Reset
Wall push 20 sec ×3. Breath Prayer: Inhale “Strength,” exhale “Steady.”
Restore and Thank
Stand tall, arms wide. Inhale “I’m growing” (4 counts). Exhale “Thank You” (6 counts). Repeat 3 rounds.
