Arm Stretch with Breath

Slowly raise your arms above your head, stretching them toward the ceiling. As you stretch, take a deep breath in, feeling your lungs expand. Notice the sensation of the stretch — perhaps a gentle pull in your sides, a lengthening in your spine, or a soft tension in your shoulders. On the exhale, slowly lower your arms back down to your sides, releasing the breath and any tension you may be holding. Feel the relaxation spread through your body as you release, perhaps noticing a softening in your shoulders or a lightness in your arms. Continue this cycle of stretching and breathing, moving with your breath. With each inhale, imagine drawing in fresh energy, filling your body with vitality. With each exhale, imagine releasing any stress or fatigue, letting it flow out of your body. Stay with these sensations, feeling how each stretch and breath brings a sense of renewal. Notice if any emotions or thoughts come up as you move — perhaps a feeling of expansion, a sense of letting go, or a deeper awareness of your breath. Let these experiences unfold naturally, without trying to change them. Feel the rhythm of your movement and breath, as they work together to create a sense of balance and flow in your body. When you feel ready, bring your arms back down to your sides, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more relaxed, more open, or simply more aware of your breath and posture. Gently open your eyes, carrying this sense of vitality and balance with you into your day, feeling more connected to your breath and your body's natural rhythm.