Grateful Opening
Inhale arms up slowly. Pause 2 counts. Exhale and bow your head forward. 4 rounds. Breath Prayer: Inhale “New mercy.” Exhale “Every morning.”
Travel Reset
Roll neck slowly right to left 3 times each way. Roll shoulders back 5 times. Breath Prayer: Inhale “Here.” Exhale “Present.”
Pause Practice
Sit still. Close eyes. Take 5 breaths without changing them. Just observe. Breath Prayer: Inhale “Notice.” Exhale “Choose.”
Expansion Breath
Hands on ribs. Inhale wide — feel ribcage expand sideways. Exhale fully. 5 breaths. Breath Prayer: Inhale “Expand.” Exhale “Release.”
Gentle Joint Wake
Circle ankles 8 times each way. Circle wrists 8 times each way. Breathe freely. Breath Prayer: Inhale “Move.” Exhale “Easy.”
Summer Gratitude
Sit quietly. Place one hand on your heart. Inhale “Thank You.” Exhale “For this season.” 5 slow breaths.
Midday Reset
Stand up. Inhale; sweep arms overhead. Exhale, fold forward with soft knees. Rise slowly. 3 rounds. Breath Prayer: Inhale “Renewed.” Exhale “Ready.”
Whole-Body Soften
Stand tall. Inhale, lift chest. Exhale, drop jaw, shoulders, hands. Repeat 5 times. Breath Prayer: Inhale “Full.” Exhale “Soft.”
Soft Landing
Sit tall. Inhale for 4, hold for 2, exhale for 6. Soften shoulders with each exhale. 5 rounds. Breath Prayer: Inhale “Gentle.” Exhale “Settle.”
Release the Week
Shake out hands and wrists for 15 seconds. Then arms for 15 seconds. Breathe freely throughout. Breath Prayer: Inhale “Let.” Exhale “Go.”
