4 min+6 pts
Box Breath
Inhale 4 · hold 4 · exhale 4 · hold 4.
- Sit tall, soft jaw, eyes closed or low gaze.
- Breathe in for 4, hold 4, out 4, hold 4.
- Repeat 8 rounds. Notice the space between breaths.
mind
Movement Medicine Wheel
Not calories.
Movement Points.
Six axes of daily wellness. Each practice you complete waters a different quadrant.
Total this cycle
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movement points
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Creativity0
Energy0
Log movement · bonus points
Every walk, stretch, or dance counts.
Add anything you did today outside your guided practice. Longer and stronger sessions earn a bonus.
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Movement library · fill your wheel
Small practices for each quadrant.
Tap to complete.
Every exercise waters its axis. Points log automatically.
Focus, clarity, attention. Practices that steady the inner narrator.
5 min+7 pts
Single-Point Focus
One object. One minute at a time.
- Pick one small object in the room.
- Look at it. When the mind drifts, return.
- Do five one-minute passes with a slow breath between.
mind
3 min+5 pts
5–4–3–2–1 Senses
Name what's here through the senses.
- Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
- Move slowly. The nervous system uses this to orient.
mind
10 min+15 pts
Walking Meditation
One breath per step.
- Walk half your normal pace, indoors or out.
- Match one inhale to one step, one exhale to the next.
- When the mind wanders, come back to the foot on the ground.
mind