Hello, I'm Cha Wilde. Today, we’ll explore a guided meditation and exercise routine focused on neck stretches, deep breathing, and core strengthening. We'll start with gentle neck rolls and head tilts, moving into controlled breathing techniques to enhance relaxation and energy. As we progress, we'll engage our core through planks, side planks, and core contractions, aiming to leave you feeling calm, alert, and energized. 00:00:30 -- Neck Stretches and Breathing We'll begin with neck stretches and breathing exercises. Gently press down on your head with your hands to lengthen the spine, tilt your head to each side while taking deep breaths, and rotate your head up and down. Focus on gentle movements and deep breathing to promote relaxation and energy. 00:04:54 -- Deep Breathing and Rib Expansion Next, we’ll move into deep breathing exercises, fully expanding the ribs on the inhale and squeezing out all the air on the exhale. We’ll take a set of five deep breaths and twist side to side while breathing deeply. 00:10:02 -- Core Strengthening and Planks We'll transition into core strengthening exercises, including planks, side planks, and core contractions. Hold a plank position, then move into a side plank by stacking your feet and reaching one arm up. Perform side crunches from the plank position by dipping your hips down and up. 00:13:14 -- Final Relaxation and Closing To finish, lie on your back, open your core, and breathe deeply. Come to a seated position, stretch your torso, and bring your hands together in a closing gesture. Namaste.