Reflect

Purpose: help you integrate the day with awareness and self-connection, without judgment or urgency.

Create stillness

(about 2–3 minutes, or a few slow breaths)

• Choose a quiet, comfortable space

• Sit upright or supported

• Put your phone away or face-down

This signals that you’re shifting from input to presence.

Take one slow breath before continuing.

This breathing pattern creates steadiness and mental space without activating or sedating the body.

How to breathe (Soft Box Breathing):

• Inhale through the nose for 4

• Hold gently for 2

• Exhale through the nose or mouth for 4

• Hold gently for 2

Repeat for 6–10 rounds

(or until the breath feels even and calm)

If holding feels uncomfortable, skip the holds and breathe evenly.

This movement supports openness and integration. Keep the shapes soft and unforced.

1. Seated Side Stretch

Sit comfortably and reach one arm overhead, gently leaning to the side.

• Keep both sit bones grounded

• Breathe into the open side

Stay for 3–5 slow breaths per side.

2. Cat–Cow

Come to hands and knees.

• Inhale to open the chest and lift the gaze

• Exhale to round the spine and soften the head

Move slowly for 6–8 rounds, guided by breath.

3. Easy Seated Pose

Sit upright or supported, hands resting comfortably.

• Allow the body to be still

Stay for 8–12 slow breaths.

Bring one hand to your chest or heart.

Ask yourself quietly:

• What stood out today?

• What do I want to acknowledge before the day ends?

Choose one simple response.

End with:

I can carry this insight gently.

Take one final slow breath and let the practice end.