A quiet gratitude and body awareness practice to support rest.

Designed to close the day with ease and attention.

What you will experience

• Time to get comfortable and supported
• A brief gratitude reflection
• A slow body scan from feet to face
• Simple breath counting to steady attention
• A gentle transition toward rest

Practice highlights

• Add blankets or eye covering as needed
• Recall one small thing that helped you yesterday
• Choose eyes open or closed
• Scan the body from feet to forehead
• No effort or fixing required
• Count exhales from one to five
• Return to one as needed
• End by rolling onto your side

Key guidance used

• Nothing to fix
• Nothing to do
• Awareness over effort
• Breath as it is

When this practice helps

• Before sleep
• After a long or demanding day
• When the nervous system feels busy
• As a closing practice after movement

Try this after listening

• Name one small support again tomorrow morning
• Use the exhale count during nighttime waking
• Let your body choose its most comfortable side

Reflection question

What shifted when you focused on one small thing that helped you?

Release Tension When Stress Builds Up

⁠⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠

⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

A full body mindful movement practice.

Built around choice, breath, and steady pacing.

Accessible seated, kneeling, or standing.

What you will experience

• Progressive warm up for arms, shoulders, spine, hips, and legs
• Breath led movement
• Frequent pauses to notice sensation
• Multiple options using a chair, blocks, or the mat
• A gradual transition to standing balance and strength

Practice highlights

• Arm circles and shoulder warm ups
• Forward fold with side variations
• Cat and cow for spinal mobility
• Gentle posture booster for the upper back
• Seated and kneeling twists
• Lunge and hamstring stretches on both sides
• Downward dog or chair supported version
• Slow transitions through forward fold and chair
• Standing balance in mountain pose
• Squats and gentle twists to finish

Guiding themes woven throughout

• Hydration and self pacing
• No forcing through pain
• Respecting body boundaries
• Options over perfection
• Breath before depth

When this practice fits

• When the body feels stiff or restless
• As a midday reset
• Before longer standing or walking
• To reconnect breath and movement

Try this after listening

• Choose one movement that felt supportive
• Repeat it later today with three slow breaths
• Notice how your shoulders and spine respond

Reflection question

Where did choice change how your body experienced the movement?

Release Tension When Stress Builds Up

⁠⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠

⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab

A short intention setting practice to focus attention and guide action.

Simple. Direct. Grounded in choice.

What you will experience

• A clear definition of intention
• Examples of present tense statements
• Space to choose what fits today
• Repetition to reinforce commitment

Practice highlights

• Learn what makes an intention effective
• Use short, positive statements
• Speak in the present tense
• Treat the words as already true
• Repeat the intention three times
• Say it silently or out loud

Examples shared

• Cigarettes no longer serve me
• Soft drinks are a thing of my past
• I bring positivity to every situation
• I have all the tools I need to succeed today

When to use this practice

• At the start of the day
• Before a difficult task
• During habit change
• When focus feels scattered

Try this after listening

• Write one intention for tomorrow
• Keep it short and specific
• Read it once in the morning
• Repeat it again before bed

Reflection question

What shifts when you speak your intention as if it is already true?

Release Tension When Stress Builds Up

⁠⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠

⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab