MINI RITUAL

5-minute guided breathwork or body scan

How to do it:

• Choose a quiet space where you won’t be disturbed.
• Sit or lie down comfortably.
• Option 1: Breathwork – Inhale slowly for 4 counts, exhale gently for 6 counts. Repeat for 5 minutes, letting each breath lengthen your exhale.
• Option 2: Body Scan – Close your eyes. Bring awareness to each part of your body from head to toe. Notice and soften areas of tension as you move your attention downward.
• Let stillness wash over you like a wave.

JOURNAL PROMPT:

Settle in and write your response from a place of honesty and ease:

What is one thing I can let go of that creates tension in me?
What would I feel like without that weight?

💡 You can also express this visually—draw or map out the “before” and “after” of releasing tension.

BODY INVITATION

Neck and jaw release (slow stretch + soft touch)

Stress loves to live in the jaw and neck. Releasing these areas can quickly signal safety to your nervous system.

How to do it:

• Sit or stand comfortably, spine long.
• Slowly tilt your head to one side, feeling a stretch through the opposite side of your neck. Hold for a few breaths, then switch.
• Gently massage under your jawline and around your ears with soft circular motions.
• Bring awareness to your breath as you do this. Let your exhale soften the tension.
• Finish by opening and closing your jaw slowly, releasing held energy.

“Relaxation is not a reward. It’s the doorway back to yourself.”