Seated or Standing Flow: - Roll your shoulders slowly 10 times - Gently turn your head side to side, 5 each way - March in place at an easy pace for 2 minutes - Finish with 3 slow, deep breaths, arms lifting up on the inhale and lowering on the exhale Take today at your own pace. Consistency, not perfection, is the win

I am strong, capable, and doing the best I can — and that is more than enough

Mindful Walk + Breath 1. Walk at an easy pace (indoors or outside) for 3–5 minutes. 2. Inhale through your nose for 4 counts, exhale through your mouth for 6 counts. 3. As you walk, silently repeat: “I am steady. I am supported.”

I honor my body and my spirit today. Every small step I take supports my health, peace, and purpose.

Standing or seated shoulder + breath reset 1. Inhale slowly and lift your shoulders up toward your ears. 2. Exhale and gently roll them back and down. 3. Repeat this 5 times, moving slowly. 4. Then place one hand on your heart, one on your belly. 5. Take 3 deep breaths, feeling gratitude for your body supporting you today. 🌸 Tiny Gratitude Prompt “One small thing I appreciate about today already is __________.”