1. Body Scan + Breath (2 min)

Start seated or standing. Eyes closed.

1. Take 3 slow, deep breaths.
2. Gently scan from crown to toes.
3. Whisper aloud:
4. “What does my body need right now?”
5. “What does my body want me to hear?”

2. Neck & Shoulder Rolls (2 min)

Release tension, honor the weight you’ve carried.

1. Slow shoulder rolls (10 forward, 10 back)
2. Gentle head tilts side to side
3. Add a deep breath as you exhale tension

3. Spinal Flex & Twist (2 min)

Seated or standing cat/cow + gentle twist

1. Inhale: arch your back, lift your chest (cow)
2. Exhale: round the spine, tuck chin (cat)
3. Repeat 5–6 cycles, slowly
4. Then twist side to side with arms crossed or at heart center

4. Heart Opener (2–3 min)

Celebrate your growth—literally open your heart.

1. Interlace hands behind back
2. Pull shoulders back, lift chest
3. Gaze upward, open the throat
4. Breathe deeply here:
5. “I am open to receiving. I am proud of how I’ve shown up.”

5. Hip Circles + Flow (2–3 min)

Grounding, creative, pelvic flow

1. Stand with knees slightly bent, feet hip-width apart
2. Make slow figure-8s or circles with the hips
3. Let your arms float or sway as you go
4. Feel the grounding in your legs and the release in your spine
5. Optional: sway to soft music that makes you feel connected

6. Celebration Stretch + Power Pose (1–2 min)

Acknowledge how far you’ve come. Ground your power.

1. Inhale: sweep your arms up overhead
2. Exhale: draw them down into a wide “goal post” or “power pose”—chest open, feet grounded
3. Repeat 3 cycles with breath
4. On your last round, pause with hands over your heart and belly

“I have the strength to keep choosing me.”

“I align with my highest self through care, not perfection.”

7. Mirror Flow + Self-Compassion Touch (2–3 min)

Use a mirror or simply face yourself—stand or kneel.

This final movement invites you to see yourself with love. It combines gentle motion with affirming self-touch.

Movement:

1. Stand tall, hands at your heart
2. Slowly open your arms outward as if embracing your reflection
3. Gently place your hands on your cheeks, shoulders, or chest—anywhere that feels nurturing
4. Close your eyes or hold eye contact with your reflection

Say aloud:

“I see you. I honor you.”

“I am proud of your growth.”

“You are allowed to take up space.”

Repeat this flow 2–3 times, soft and slow.

You can end with a gentle bow to yourself.