Beloved Rest
Place your hands on your belly. Inhale slowly. Exhale fully. Take 5 unhurried breaths. Breath Prayer: Inhale “He gives rest.” Exhale “To His beloved.”
Breath Ladder
Inhale for 4 counts, and exhale for 4 counts. Then in for 4 and out for 6. Then in for 4 and out for 8. Drop shoulders. Repeat 3 sets. Breath Prayer: Inhale “Nourished.” Exhale “Full.”
Shoulder Drop Flow
Inhale, shrug to ears. Hold for 2 counts. Exhale, drop completely. Feel the release. Repeat for 5 reps. Breath Prayer: Inhale “Quiet.” Exhale “Ease.”
Walking Breath
Walk slowly. Swing arms freely. Inhale 3 steps, exhale 4. Soften gaze. 5 min. Breath Prayer: Inhale “Free.” Exhale “Let go.”
Self-Hold
Cross arms over chest. Squeeze lightly. 4 slow breaths. Soften shoulders. Breath Prayer: Inhale “I am held.” Exhale, “I am safe.”
Still Observation
Hands open in lap. Observe each breath — length, depth. Do not change it. Inhale and exhale 5 times. Breath Prayer: Inhale “Be.” Exhale “Still.”
Reset Roll
Inhale; roll shoulders back 3 times. Exhale; shake hands out. Take 3 slow breaths. Breath Prayer: Inhale “Reset.” Exhale “Released.”
Peace Receive
Hands on chest and belly. Inhale into both. Exhale long. Repeat 5x. Breath Prayer: Inhale, “I receive peace.” Exhale, “I release striving.”
Gratitude Bow
Palms at chest. Inhale tall. Exhale — bow head slowly. Take 3 breaths. 3 for reps. Breath Prayer: Inhale “Thank You.” Exhale “For this gift.”
Forward Fold Ease
Inhale arms up. Exhale — fold forward, soft knees, head heavy. Hold for 4 breaths. Rise slowly.
