MINI RITUAL

10 energising breaths

How to do it:

• Find a comfortable standing or seated position.
• Inhale deeply through your nose.
• Exhale forcefully through your mouth, like blowing out a candle.
• Repeat for 10 rounds.
• With each breath, imagine lighting up every cell of your body.
• Feel the shift—heat, tingling, alertness.

JOURNAL PROMPT:

Take a few minutes to write your response, freely and without filter.

What makes me feel alive and vital?
When do I feel most in my power?

💡 Bonus: Create a “Vitality List”—small actions, places, people, or moments that recharge your inner fire.

BODY INVITATION:

5-minute spinal twist sequence + dynamic shoulder rolls

Reignite flow through your spine and shoulders—your energetic centre and expressive power.

Spinal Twist Sequence:

• Sit cross-legged or on a chair with your spine tall.
• Inhale, lengthen your spine; exhale, twist to the right, placing your left hand on your right knee.
• Stay for 3 breaths.
• Inhale to return to centre.
• Exhale, twist to the left. Stay for 3 breaths.
• Repeat 2–3 rounds on each side.

Dynamic Shoulder Rolls:

• Inhale, lift your shoulders up toward your ears.
• Exhale, roll them back and down.
• Make big, exaggerated circles.
• Continue for 1–2 minutes.
• Let your breath and movement sync to build heat and release stagnation.

“Vitality is not something you chase—it’s something you cultivate from within.”