20 Minutes to Shine: Light the Fire Within

Remember, 20 minutes can be the whole practice, or a portion.

The long days of summer are an invitation to come out from behind the curtain — to be seen, heard, and appreciated. This one is about letting yourself shine.

• Set your timer for 20 minutes

• Grab your journal or notebook (old-school pen and paper if you can — the brain likes that best)

• Hand on heart, drop your eyes closed, take three long, slow, intentional breaths. Arrive.

• First 10 minutes: write what you're grateful for — lean in, feel the gratitude, let it flow

• Set up a 9–10 minute playlist. For the first 3-minute song: raise your arms into a V, curl the fingers into the palms, leave the thumbs pointing up. Drop your eyes closed and do breath of fire. (Breath of fire: quick, sharp exhale through the nose, pumping the navel; the inhale is automatic.) At the end of the song, inhale deeply, bring the thumbs together overhead, hold the breath, then exhale fully.

• Next 3 minutes: shake out the body, move the energy — shake, shake, shake

• Last 3 minutes: free dance — have fun!

• Wrap up with a final minute of intentional breath and an out-loud affirmation: I shine brightly. I attract what is meant for me!

  20 minutes won’t change your life…until it does.