Rooted Release
Shake out hands and arms for 20 seconds. Let tension leave your body. Breath Prayer: Inhale “Create.” Exhale “Through me.”
Joyful Standing
Stand tall. Stretch arms wide. Inhale deeply, exhale slowly. Repeat 5 times. Breath Prayer: Inhale “Strong in You.” Exhale “Steady in You.”
Here and Now
Stand grounded. Take 4 slow breaths, feeling your feet press into the floor. Breath Prayer: Inhale “Here.” Exhale “With You.”
Relaxed Jaw
Roll shoulders up, back, and down 10 slow times. Breathe in through your nose, out through your mouth. Gently unclench your jaw, letting your tongue rest at the roof of your mouth and teeth slightly apart.
Mindful Lowering
Stand tall. Inhale arms overhead. Exhale slowly, soften your shoulders and jaw. Repeat 5 breaths. Breath Prayer: Inhale “I receive.” Exhale “Your strength.”
Release Through Mouth
Inhale arms overhead. Pause for 2 counts. Exhale through the mouth with a sound. 5 rounds.
Side Steps Flow
Step right, inhale. Step left, exhale. Gentle sway 10 reps.
Balanced Peace
Inhale through the nose for 4 counts. Exhale and whisper “Thank You.” Repeat 6 times
Finger Stretch
Interlace fingers. Press palms forward for 10 seconds. Roll shoulders back for 8 reps.
Thankful Heart
Inhale center. Exhale, twist right 3 breaths. Switch sides. Inhale: “Thank You.” Exhale: “For this moment.” Repeat 2x.
