3-Day Wellness & Mindfulness Reset
Create space for clarity, strength & balance. Nordic Calm meets Brazilian Flow.
Day 1 – Breathe & Begin
🧘♀️ Theme: Arrival
• Mood: Peaceful, grounded, fresh start
• Practice:
• 5-min Box Breathing (4-4-4-4)
• 10-min yin stretches: seated fold, twist, child’s pose
• Write down 1 word: What do I want more of?
🎥 YouTube: Guided Morning Meditation – Peaceful Start (8 min)
🎨 Creative touch: Light a candle or prepare a green smoothie, photograph it, and share it to your story.
→ Tag us: @ironacai.vibes #MyIronReset
Day 2 – Release & Reboot
🧘♂️ Theme: Let go to grow
• Mood: Energizing, dynamic, uplifting
• Practice:
• 5-min standing shake + free movement
• 10-min flow yoga (sun salutation, warriors)
• Breathwork: inhale strength / exhale pressure
• Write down 3 things you’re letting go of
🎥 YouTube: Energy Cleanse Movement (9 min)
🎨 Creative touch: Create a short reel of your morning ritual (smoothie + mat + playlist).
Day 3 – Reflect & Reconnect
🧘♀️ Theme: Inner power
• Mood: Restorative, soft, connected
• Practice:
• 8-min Guided Body Scan Meditation
• 5-min journaling: “What am I proud of this week?”
• Gentle stretch (neck, hips, lower back)
🎥 YouTube: Body Scan for Sleep & Clarity (10 min)
🎨 Creative touch:
Take a photo of your calm corner (plants, smoothie, journal).
→ Caption: “This is my calm. What’s yours?”
"Small steps each day lead to deep transformation."
– Iron Açaí