Welcome to a serene practice where we embrace the synergy of deep breathing and gentle movements to cultivate mindfulness. Start by distancing yourself from your chair, placing your feet firmly on the ground, spreading your toes wide, and opening your feet. This grounding technique sets the stage for a session embracing relaxation and presence.

Lower your hands onto your legs, engage your lower belly by drawing it toward your core, and lift your chest while softening your shoulders. Close your eyes, allowing yourself to tune into your physical body. With full breaths, inhale deeply through your nose and release audibly through your mouth, cleansing and preparing your mind for the practice ahead.

Open your eyes, inhale as you circle your arms overhead, and bring your palms together above you. Exhale slowly, bringing prayer hands to your chest, and release your arms by your sides. Repeat this flow, synchronizing your breathing with movement.

Incorporate broad arm circles, rotating your wrists with fingers spread wide, enhancing mobility and energy flow. Continue with slow spinal rolls and gentle twists, reaching each side with T-shaped arms to connect with your inner balance.

Integrate deep side body stretches to invigorate the torso, pressing your palms in supplication to extend upwards. Do not rush; each movement should feel harmonious, reinforcing that presence within the practice. Move slowly between positions of unfolding, always adjusting to accommodate comfort.

As you conclude the practice, bring your hands together, resting them against your heart. Close your eyes, focusing on drawing your spirit inward. Reflect on how this session may help to nurture connections within oneself. Always pray and embrace gratitude, finishing the session with a deep breath.

"Take full breath in together; big cleansing breath out. Beautiful. Thank you so much for joining today’s practice. Namaste. "