Soft Shoulder Breaths
Palms at heart. Inhale, lift chest. Exhale, soften shoulders. 5 steady breaths.
Three Repetitions 4–6 Breath
Inhale 4. Pause 2. Exhale 6. Feel ribs expand. Repeat 3 times.
Collarbone Tap
Lightly tap collarbones for 30 seconds. Inhale presence. Exhale awareness.
Still Observation
Stretch arms wide. Inhale gratitude. Pause for 2 counts. Exhale slowly. 4 rounds.
Self-Compassion
Tap heart + collarbones for 20 seconds. Inhale “Loved.” Exhale “Safe.”
Gentle Fold
Fold forward. Bend knees softly. Take 5 slow breaths into the back body.
Feet Steady
Stand tall. Inhale for 4. Exhale for 8. Slight knee bend. Feel steady. 5 rounds.
Open and Grateful
Inhale arms overhead. Pause 2. Exhale, soften jaw, tongue, and shoulders. Repeat 4 times.
Presence Focus
Circle wrists 10 times each way. Ankles 10 times each way. Inhale “Flow.” Exhale “Ease.”
Neck Release
Chin to chest. Roll right 5 slow circles. Switch and roll left. Breathe steadily.
