Morning Ritual Builder

Set your ritual

Components

Breath

Box breathing (4‑4‑4‑4) 4‑7‑8 breath Coherent (5s in / 5s out)

Tip: Use the Breathing Pacer for timing if helpful.

Qi Gong micro‑move

Lift & Press (Raise & lower arms with breath) Spinal wave (standing) Joint circles (neck, shoulders, wrists) Shake and brush (release)

Tapping

EFT quick round (EB‑SE‑UE‑UN‑Ch‑CB‑UA‑TH) Collarbone & under arm only Finger tapping (calming)

Mantra / affirmation

I choose steady, kind focus. I am enough as I am. I belong in my body. I soften and open to this moment. — Custom (enter below) —

How to use

1. Pick time, energy and duration. Choose the components you want.
2. Click Generate ritual card. We’ll allocate times to each step based on your energy.
3. Print or export your card. You can save presets and open in your Meraki Journal.

Your ritual card