Infinitum Cor ✦

1. Inhale to a slow count of 4.
2. Hold 4.
3. Exhale 4.
4. Hold 4. Repeat for 8 cycles.

If dizzy, shorten counts to 3.

1. Breath Bridge (3x): Inhale through nose, exhale longer through mouth.
2. Shoulder Melt (30s): Slow circles back, then forward.
3. Spinal Arc (3x each): Seated cat/cow — round then gently arch.
4. Neck Sweep (3x side): Ear to shoulder, breathe into the stretch.
5. Closing Seal: Hands on thighs — “The body is fed. The mind is clear.”

1. Close eyes. Slow inhale; soft exhale.
2. Imagine warm, glowing water forming a cocoon around you.
3. With each breath out, let tension dissolve into the water.
4. Seal: “I am renewed. I am whole.”

1. Stand, roll shoulders, step away from screens.
2. Walk slowly and count ten steady breaths.
3. Name three calm details you see. Return.

1. Still Receive: Breathe. Let the words land.
2. Golden Inhale: Draw the praise up the spine.
3. Returning Exhale: Send it back through you to Source.
4. Bridge Affirmation: “I am not the source. I am the bridge.”
5. Gratitude Bow: “Thank you.” Nothing more needed.

1. Three breaths at the door; shoulders down.
2. Open your list; mark one light task for momentum.
3. Seal: “I arrive with clarity and care.” Begin.

1. Write three things you did; one you’ll do tomorrow.
2. Dim lights; three slow breaths; screens away.
3. Seal: “The day is complete. I am safe to rest.”

1. List five worries/tasks without editing.
2. Circle the kindest first step (not the largest).
3. Start it for five minutes. Momentum will carry you.

1. Crown → Eyes: Soften brow, unclench jaw.
2. Neck → Shoulders: Drop shoulders on each exhale.
3. Chest → Belly: Breathe 4–2–6 for three rounds.
4. Hips → Knees → Feet: Release weight into the ground.
5. Seal: Hand to chest — “My body is safe to rest.”

1. Write or speak two short lines, each starting with “I’m grateful for…”
2. Keep them concrete (e.g., “warm sunlight on my desk”).
3. Read them once more, slower, then breathe out fully.

1. Feet flat; sit bones heavy; crown lifts gently.
2. Roll shoulders back and down twice.
3. Place tongue on the roof of the mouth; jaw soft.
4. Three 4-2-6 breaths with long exhales.

1. Ten slow blinks. Exhale longer than inhale.
2. Draw a sideways ∞ with your eyes, 3 times each direction.
3. Look far (20+ ft) for 20 seconds; then return to center.

1. Hold the cup; notice temperature and weight.
2. Inhale gently, take a small sip, exhale slowly.
3. Repeat five times, feeling the body soften.
4. Seal: “Clear. Hydrated. Here.”

1. Choose a word: calm, sad, tight, hopeful, numb…
2. Write one honest line that starts: “Right now I feel…”
3. Close eyes; one 4-2-6 breath; read the line once more.

1. Inhale through nose for 4.
2. Hold for 7.
3. Exhale softly through mouth for 8.
4. Repeat 4 cycles, jaw and shoulders relaxed.

1. Name 5 things you can see.
2. Notice 4 things you can feel.
3. Identify 3 things you can hear.
4. Find 2 things you can smell.
5. Note 1 thing you can taste (or sip water).

1. Write three worries in a note or card.
2. Close the note; place it somewhere specific.
3. Say: “I’ll return at ___.” Set a reminder for that time.

1. Mindfulness: “This is tough right now.”
2. Common humanity: “I’m not alone in this.”
3. Kindness: “May I be gentle with myself.” (hand to chest)

1. Seated cat/cow × 5 (round, then gently arch).
2. Side bends × 3 each side, breathing into ribs.
3. Slow neck half-circles × 3 each way.
4. Seal with one 4-2-6 breath.

1. Decline: “Thanks for asking — this isn’t needed on my side, so I’ll pass.”
2. Delegate: “This matters, and X is the right owner. I’ll connect you.”
3. Defer: “Yes, but after current priority. I’ll propose a time.”

1. Circle 1–3 values for today: steadiness, clarity, service, courage…
2. Write one 15-min action that expresses them.
3. Start now; check in again at lunch.

1. Airplane mode; place phone in another room.
2. Set a 45–60 min timer for your focus block.
3. Promise one treat afterwards (tea, stretch, sunlight).

1. Exhale fully; sigh out tension.
2. 4-2-6 breath × 3 while pressing feet into floor.
3. Look at 4 corners of the room; name one safe detail.

1. Step outside or near a window; slow your pace.
2. Name three specifics you appreciate (light, scent, color).
3. Seal with one longer exhale; return.

1. Timer 60 s: breathe 4-2-6, shoulders soft.
2. Timer 60 s: free-write whatever sits on the mind.
3. Repeat cycle once more. Stop without judging the page.

1. Inhale arms up overhead; gentle back-reach.
2. Exhale fold forward; soften knees.
3. Inhale halfway lift; exhale fold.
4. Inhale sweep arms up; exhale hands to heart. × 4

1. Sit tall. Curl tongue into a tube (or purse lips if can’t roll).
2. Inhale gently through the tube for 4 counts — feel cool air.
3. Close mouth; exhale through nose for 6 counts.
4. Repeat 8–10 rounds; notice temperature shift.

1. Hold the object lightly; notice its weight and texture.
2. Breathe in for 4, out for 6 while tracing its edges.
3. Repeat 3 breaths while naming one thing you’re safe with right now.

1. Exhale fully; let lips part; drop the shoulders.
2. Think of one tiny absurd thing from today — let the smile come.
3. Allow a short gentle laugh or chuckle; seal with one slow breath in/out.