1. The Mindful Stretch (2 minutes)

Begin by standing or sitting tall. Gently tilt your head side to side, then roll your shoulders forward and back. Inhale and reach your arms overhead, stretching your fingertips toward the ceiling. Exhale and bring your arms down. Repeat 3 times.

2. Diaphragmatic Breathing (3 minutes)

Sit comfortably. Place one hand on your chest and the other on your stomach. Inhale slowly through your nose, feeling your stomach expand. Exhale through your mouth, feeling your stomach contract. Focus on the slow, deep rhythm of your breath. Repeat for 3 minutes.

3. The Positive Intention (2 minutes)

Close your eyes and take a few deep breaths. Silently repeat a positive affirmation, such as, "I am calm, I am confident, I am ready for the day." Visualize yourself moving through your day with ease and a light spirit.

4. Gentle Movement (3 minutes)

Stand up and do a few gentle movements to wake up your body. Do a few simple squats, knee raises, and arm circles. Finish with a gentle shake of your hands and feet to release any lingering tension. Feel the energy flowing through your body, and get ready to start your day.