Over the next 20 minutes, we’ll use breath and movement to clarify those intentions. We’ll start with a grounding breathing exercise, then move into a meditative practice to energize your body and clear your mind. We’ll wrap up with seated yoga to enhance your mobility and mental flexibility.

Today's class includes:

• Breathing Exercise: Simple box breathing. Inhale 4 counts, hold 4, exhale for 4.

• Moving Meditation: Visualize your goals & what you want to achieve this year.

• Yoga (mobility & flexibility): Seated stretches to release tension.



Welcome to Day 2 of our 10-Day Mindfulness and Resolutions Course! Today we focus on moving mindfully—building strength, stability, and intention for the year ahead. We’ll start with centering breathwork, flow into an energizing moving meditation, and finish with seated yoga to cultivate balance and empowerment.

Today's class includes:

• Breathing Exercise: Box breathing. Inhale 4 counts, exhale for 4, hold 4.

• Moving Meditation: Focus on mindfully moving through 2025.

• Yoga: (strength & stability): Seated movements with a light weight.


Welcome to Day 3 of our 10-Day Mindfulness and Resolutions Course! Today we tap into the power of gratitude, celebrating the people and moments that enrich our lives. We’ll begin with breath work to foster thankfulness, move into a meditation reflecting on meaningful connections, and finish with yoga poses that build physical and emotional balance—creating space for more positivity.

Today's class includes:


• Breathing Exercise: Practice "alternate nostril breathing" for balance.
• Moving Meditation: Reflect on things you are grateful for (people, experiences).
• Yoga: (balance): Seated and standing balance poses.


Welcome to Day 4 of our 10-Day Mindfulness and Resolutions Course! Today we embrace change as a catalyst for growth and opportunity. We’ll start with breathwork to ground in the present, move into a meditation on change’s potential, and finish with seated yoga poses that symbolize transition.

Today's class includes:

• Breathing Exercise: Lengthen breath – inhale for 4, exhale for 4, then 6, then 8.
• Moving Meditation: Consider how change brings opportunities.

• Yoga (flow): Gentle seated flow to symbolize the transition.

Welcome to Day 5 of our 10-Day Mindfulness and Resolutions Course! Today we connect with nature to ground and recharge. We’ll begin with box breathing for calm, move into a meditation imagining a peaceful outdoor scene, and finish with balancing yoga poses to feel steady and centered.

• Breathing Exercise: Box breathing, retaining at both the top and bottom of breath.

• Moving Meditation: Visualize a peaceful outdoor setting.

• Yoga: Standing poses inspired by nature (Mountain & Tree Pose).

Welcome to Day 6 of our 10-Day Mindfulness and Resolutions Course! Today’s focus is mindful eating—transforming how we connect with food in just 20 minutes. We’ll start with deep belly-and-chest breathing, move into a walking meditation to tune into hunger cues, and finish with gentle seated yoga poses to support digestion and body awareness.

• Breathing Exercise: Breathing into belly and chest, use whole diaphragm.

• Moving Meditation: Slow down and notice hunger cues.

• Yoga: Seated chair poses to promote digestion, includes cat/cow & twists.



Welcome to Day 7 of our 10-Day Mindfulness and Resolutions Course! Today we focus on compassion and kindness for ourselves and others. We’ll begin with breathwork to invite positivity and release negativity, move into a meditation to let go of unhelpful thoughts, and finish with heart-opening yoga poses to embody openness and care.

• Breathing Exercise: Inhale love and kindness; exhale stuck energy.

• Moving Meditation: Reflect on importance of compassion for yourself & others.

• Yoga: Heart-opening poses. Focus on self-acceptance and love.



Welcome to Day 8 of our 10-Day Mindfulness and Resolutions Course! Today we let go of negativity and make space for positivity. We’ll start with breathwork to invite in the good and release the heavy, move into a meditation to practice letting go, and finish with yoga poses that build openness and flexibility in body and mind.

• Breathing Exercise: Inhale positivity; exhale negativity.

• Meditation: Acknowledge negative thoughts, then let them go.

• Yoga (flexibility): shoulders and hamstrings.



Welcome to Day 9 of our 10-Day Mindfulness and Resolutions Course! Today we use visualization to bring our goals to life. We’ll begin with cleansing breaths to inhale goals and exhale doubts, move into a meditation vividly picturing success, and finish with yoga to build strength and inspire action toward your dreams.

• Breathing Exercise: Focus on cleansing breaths. Inhale goals, exhale doubts.

• Moving Meditation: Visualize achieving your goals.

• Yoga: Empowering poses focusing on strength. Feel grounded.



Welcome to Day 10 of our 10-Day Mindfulness and Resolutions Course! Today we celebrate and reflect on your journey, honoring the progress you’ve made. We’ll start with breathwork to inhale joy and release stress, move into a meditation on your growth, and finish with chair yoga for flexibility—closing this transformative journey with gratitude and pride.

• Breathing Exercise: Celebrate with deep celebratory breaths; inhale joy!

• Moving Meditation: Reflect on journey over the past 10 days. Honor your growth.

• Yoga: Celebrate with a series chair or standing balance poses.



As we conclude this course, remember that mindfulness is a lifelong practice. Carry these lessons with you into the new year and beyond. You’ve made an incredible commitment to yourself—now, let's continue embracing it together! You've got this!