🌬️✨ Free Breathing Exercise – “3 Minutes to Come Back to Yourself” 🧘‍♀️ Duration: 3 minutes 💫 Purpose: Reduce stress, calm anxiety, and reconnect with your body. --- 🌟 STEP 1 — Settle In (10 seconds) Sit comfortably Relax your shoulders Soften your jaw Close your eyes gently Intention: “I’m present. I’m safe. I’m here for myself.” --- 🌬️ STEP 2 — 4–4–6 Breathing (2 minutes) 👉 Inhale for 4 seconds Feel your chest and belly expand. 👉 Hold for 4 seconds Allow your body to absorb calm and focus. 👉 Exhale slowly for 6 seconds Release tension, pressure, and mental noise. Repeat this cycle 8–10 times. 💛 Optional mantra while exhaling: “I release what I don’t need.” “I let go of what feels heavy.” --- 🌈 STEP 3 — Closing (30 seconds) Place one hand on your heart and one on your stomach. Breathe normally. Say to yourself: “Today, I choose to care for myself. I deserve to feel good.” ✨ 🥗🌱 1-Day Wellness Meal Plan (Breakfast, Lunch & Dinner) Simple, nourishing, delicious recipes with easy ingredients. 🍳 BREAKFAST — Energizing Yogurt Bowl with Fruits & Seeds 💛 Perfect for: steady energy + healthy digestion Ingredients: 1 cup natural or plant-based yogurt ½ banana, sliced A handful of strawberries or blueberries 1 tablespoon oats 1 teaspoon chia seeds 1 teaspoon honey or stevia A pinch of cinnamon Directions: 1. Add yogurt to a bowl. 2. Stir in the oats for fullness. 3. Add fruits on top. 4. Sprinkle chia seeds. 5. Sweeten with honey or stevia. 6. Finish with cinnamon for extra warmth. Emotional benefit: 🍓 Gives you a naturally sweet and calming start to your day. 🥙 LUNCH — Chicken (or Tofu) Wrap with Fresh Veggies & Lemon 💚 Perfect for: feeling full without feeling heavy + mental clarity Ingredients: 1 whole-grain tortilla Cooked shredded chicken breast (or tofu for a vegan option) Fresh spinach or lettuce 1 sliced tomato ¼ avocado, sliced 1 tablespoon light cream cheese or hummus Juice of ½ lemon Salt & pepper Directions:

Hello everyone! How's the day going in your country? Remember to take advantage of every free moment you have to disconnect a little and take some much-needed time for yourselves.

In this community, I'll be here to help you in any way I can. I'm a healthy chef and I dedicate myself to helping people who want to change their habits and feel better about themselves. I also want you to rediscover the habit of taking a few minutes for yourselves, connecting with nature, and feeling fulfilled inside so you can face any obstacle that comes your way and overcome it with ease! I'm here so we can help each other with everything I know, both professionally and personally!🫂☺️

A veces, lo único que necesitamos es pausar, respirar y dejar que el sol nos abrace un ratito.Pasar unos minutos al aire libre no solo eleva el ánimo, también ayuda a recargar energía, mejorar la concentración y darle a tu cuerpo esa dosis natural de vitamina D que tanto hace falta. Desconectá unos minutos. Mirá al cielo. Sentí el calor.Tu cuerpo y tu mente te lo van a agradecer. ¿Cuándo fue la última vez que te regalaste este momento?

Hi everyone! Are you tired of seeing everyone communicating through a screen, or have you lost that feeling of sitting in a park under the sun? Share with us that moment you take to connect with nature and recharge your batteries.