Good afternoon— here’s what your body is asking for

Sit or stand tall. Let your right ear lower toward your right shoulder and breathe for 3–5 slow breaths. Switch sides. Then roll both shoulders up, back, and down several times, letting the upper back soften.

Lie on your back and hug both knees toward your chest. Gently rock side to side. Then drop both knees to the right for a simple twist, breathe for 5 breaths, and repeat on the left to rinse out the lumbar spine.

Inhale for 5 counts and exhale for 5 counts through the nose. Keep the breath soft, not forced. This smooth rhythm helps your heart and nervous system sync.

Sit or lie comfortably. Feel your feet, then your breath, then the center of your chest. Silently name one intention for how you want to move through today.

Choose one point to focus on: the tip of the nose, the sound of the breath, or a candle flame. Each time the mind wanders, gently escort it back without judgment.

From standing, inhale arms up, exhale fold forward. Inhale halfway lift, exhale step back to plank and lower. Inhale cobra or upward dog, exhale to downward dog. Step forward, inhale halfway, exhale fold, inhale rise to stand. Repeat 3 rounds at a steady pace.

For Chair, stand with feet hip-width, bend knees as if sitting back into a low stool, reach arms forward or up, and keep weight in your heels. For Bridge, lie on your back, feet under knees, press feet down to lift hips, and open the front body for several breaths.

Scramble or bake eggs and wrap them with greens and a little avocado. Simple, satiating, and balanced for an even morning.

Pair a small portion of fruit with yogurt for easy probiotics and gentle carbs that will not spike energy too sharply.

Amplifies intention and brings clarity. Hold it for a moment while naming what you want your day to feel like.

Encourages optimism and soft heart-opening. Keep it in a pocket or near the heart to invite ease into interactions.

Gentle harmonizers like tulsi, chamomile, or rooibos can support your system without pulling it too far up or down.

Choose one supportive plant and make it a tiny ritual: smell the tea, take three slow breaths, then sip with intention.

Before your shower, place 1–2 drops of eucalyptus or lavender in the corner of the tub or on a washcloth away from direct skin contact. Let the steam carry the scent while you breathe in for 4, out for 6.

In your diffuser, mix 2 drops lavender, 1 drop geranium, and 1 drop sweet orange. As it diffuses, take a moment to ask, “How can I meet myself with more kindness today?”