Joy Stretch
Sit tall, roll shoulders back (2 counts), soften on the exhale (6 counts). Breath Prayer: Inhale — “You sustain me.” Exhale — “You refresh me.”
Grateful Grounding
Stand. Inhale and raise your arms overhead. Exhale through the mouth, releasing last year’s weight.
Grateful Day
Repeat 2–3 cycles: Inhale (for 5), opening the chest and lifting the crown — “Thank You.” Exhale (for 8–10), softening ribs and belly — “For this day.”
Peace and Release
Repeat 2–3 times: Sit quietly, lengthen through the crown as you breathe in peace (inhale for 5), exhale and soften shoulders, chest, and belly into His rest (exhale for 8–10).
Belly Rise
Repeat 3–5 breaths. Place your hand on your belly Relax your ribs and soften your lower back Breathe until your hand rises Stay until your body feels supported (Slow nasal inhale 4–5, slow exhale 6–8)
Renew and Refresh
Repeat 3–4 cycles Circle your shoulders slowly (inhale for 4) — “Renew.” Melt them down your back (exhale for 6–8) — “Refresh.”
Long Spine
Repeat 2–3 times Breathe in deep and slow (inhale for 4) — “The Lord is my Shepherd…” Let your spine lift and lengthen (for 2–4 counts) Release a long, gentle exhale (exhale for 8) — “…I lack nothing.”
Lift and Lengthen
Repeat 2–3 times: Rise tall through your spine (inhale for 4) Hold a gentle smile (hold for 2) Sway right to left (for 6–8 counts) Open your chest (for 2 counts) Breathe out slow and steady (exhale for 8)
Settle the Mind
Inhale for 4 counts, exhale for 6. Do this 8 times. Let this settle your mind.
Wake-Up Shake
Shake out legs for 15 seconds on each side to feel awake. Then roll each ankle for 15 seconds in each direction.
