MOVING FORWARD WITH

STRENGTH AND GRACE

A wellness reflection guide from Meza Motion

Try this:

  • Take 5 minutes today to move gently — stretch, breathe, or walk.

  • Focus on how your body feels, not what it can do.

  • Let movement remind you that you are still in motion.

Prompt to reflect: “Today I moved intentionally by…”

Movement is more than exercise. It’s how you reconnect with your body and rebuild trust after everything it’s carried you through. Start small, listen deeply, and celebrate each intentional step.

MOVE WITH AWARENESS

Try this:

  • Pause for 3 deep breaths every hour.

  • Choose light movement (like walking or stretching) to renew energy, not deplete it.

  • Stay hydrated and get sunlight each day.

Prompt to reflect: “Right now, my body is asking me for…”

Energy may shift from day to day, and that’s okay. Healing happens in waves. Honor your body’s cues and let rest be part of your rhythm.

RESET, RECHARGE, AND REPEAT

Try this:

  • Acknowledge one small win today; getting up, breathing deeply, walking across the room.

  • Move with intention, not expectation.

  • Celebrate what your body can do in this moment.

Prompt to reflect: “I am proud of myself for…”

Every effort counts, even the smallest one. There’s no race, no timeline, only your journey forward. Consistency, not perfection, builds strength.

SHOW UP FOR YOURSELF

RECONNECTING THROUGH MOTION

A 3-day practice to help you honor your body, restore energy, and move with intention.

  • Begin by taking three deep breaths — in through your nose, out through your mouth.
    Then spend 5 minutes doing gentle seated or standing stretches:

    • Shoulder rolls (5 forward, 5 back)

    • Neck circles (slow and light)

    • Side reaches and chest openers

    As you move, notice where your body feels strong, tender, or tired — without judgment.

  • Go for a 10-minute walk, indoors or outside. Focus on slow, steady steps and deep, rhythmic breathing.
    Halfway through, pause to stretch your arms overhead, open your chest, and take three slow breaths. End your walk by rolling your shoulders back and lifting your gaze; a simple posture reset.

  • Spend 8–10 minutes in intentional strength-based movement. Choose a pace that feels good.

    Try this gentle flow:

    • 10 bodyweight squats or chair sit-stands

    • 8 wall push-ups or counter push-offs

    • 10 standing marches

    • 5 controlled breaths with your hands over your heart

    Repeat twice if it feels right. Or just once, with full awareness.
    This is your moment to honor how far you’ve come.