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Getting free from within
Advocate, Heal and Flourish Within Prison
Encourage your loved one with affirmations, prayers, meditation guides, and spiritual texts. Through anger management, stress reduction, co-regulation, peer support, and conscious communication, both residents and staff can respond—not react—with empathy, presence, and purpose.
We were born equal before the world taught lies -
measuring worth in skin, status, or circumstance.
That lie has lived too long.
Self Care TOOLS GOODNESS
REACH FOR THE FRESH! TO REPLENISH, REBUILD.
Eating healthy food is essential - especially when you’re tired, because your body needs real nourishment, not just calories, to replenish energy, repair cells, stabilize mood, and restore mental clarity.
PRAYER CHANGES EVERYTHING!
PRAYER HELPS CHANGE EVERYTHING
It calms our mind, strengthens our spirit, shifts our perspective, and reconnects us to something larger than the problems you’re facing.
It replaces fear with clarity, hopelessness with direction, and isolation with peace.
When we transform,
everything around us will eventually follow.
PRAYER FOR STRENGTH
God, give me the strength to keep standing for the one I love.
When I feel tired, renew me.
When fear rises, steady me.
When hope feels far, remind me that justice is still possible.
Hold my heart, protect my loved one, and guide every step I take.
Amen.
It calms our mind, strengthens our spirit, shifts our perspective, and reconnects us to something larger than the problems you’re facing.
It replaces fear with clarity, hopelessness with direction, and isolation with peace.
When we transform,
everything around us will eventually follow.
PRAYER FOR STRENGTH
God, give me the strength to keep standing for the one I love.
When I feel tired, renew me.
When fear rises, steady me.
When hope feels far, remind me that justice is still possible.
Hold my heart, protect my loved one, and guide every step I take.
Amen.
QUICK MEDITATIONS
Meditation is important because it gives your mind a place to rest.
Most of our stress, exhaustion, anger, and fear comes from a brain that never gets quiet.
Meditation:
calms the nervous system
lowers stress and anxiety
reduces reactivity
improves focus and sleep
strengthens emotional control
helps you respond, not react
brings clarity when life feels foggy
It’s like hitting the “reset” button on your brain.
Even a few minutes a day changes how you think, move, speak, and decide.
Most of our stress, exhaustion, anger, and fear comes from a brain that never gets quiet.
Meditation:
calms the nervous system
lowers stress and anxiety
reduces reactivity
improves focus and sleep
strengthens emotional control
helps you respond, not react
brings clarity when life feels foggy
It’s like hitting the “reset” button on your brain.
Even a few minutes a day changes how you think, move, speak, and decide.
JUST BE. WE ARE SO BUSY! TAKE THOSE MOMENTS THROUGHOUT DAY TO JUST SIT, BREATHE...
DEAREST ME
WRITE A LETTER TO YOURSELF, TO THEM, NO THINKING JUST WRITING.Dearest you (loved one on the inside)
BUY YOURSELF FLOWERS, OR SOMETHING THAT MAKES YOU SMILE AND FEEL SPECIAL.
'I AM' AFFIRMATIONS
CHOOSE WHICH WORK, MAKE YOUR OWN and SPEAK THEM WITH FAITH, CLARITY, AND CONVICTION. Morning and night. YOUR WORD IS YOUR WAND
I Am so FRICKIN LOVEABLE
I AM FEELING HEALTHY. I AM HEALTHY
I AM balanced, mind, body and spirit!
I FEEL RESILIENT. I AM RESILIENT.
I FEEL beautiful
I AM compassionate!
I AM Grateful for ALL, the hard, the ugly, the miracles.
ITS OK THAT I ASK FOR HELP.
I FEEL CALM and RESTORED (Deep breaths)
I Am so FRICKIN LOVEABLE
I AM FEELING HEALTHY. I AM HEALTHY
I AM balanced, mind, body and spirit!
I FEEL RESILIENT. I AM RESILIENT.
I FEEL beautiful
I AM compassionate!
I AM Grateful for ALL, the hard, the ugly, the miracles.
ITS OK THAT I ASK FOR HELP.
I FEEL CALM and RESTORED (Deep breaths)
AFFIRMATIONS
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ADVOCATE FIERCLY FOR YOURSELF and HOW TO ASK YOUR LOVED ONES TO FIGHT WITH YOU.
BREATH EXERCISES
STEADY BREATH • STEADY MIND
FIRST RULE
You cannot control the environment.
You can control your breath, body, and attention.
Return to rhythm. Always.
ANCHOR BREATH
Inhale 4 • Hold 2
Exhale 6 • Pause 2
Repeat 10 rounds
Phrase: “I am here. I am safe.”
(Longer exhales calm the nervous system.)
GROUNDING (Before Sleep)
Hand on chest. Hand on belly.
Inhale: belly rises
Exhale: body sinks
Phrase: “This body is held. This breath is mine.” REPEAT and DUE for 2 minutes, or until peace
FOCUS RESET
Rotate attention:
Breath → Body → Phrase
Phrase: “I choose steadiness.”
Wander → return gently.
Returning is the practice.
PRAYER
Morning: “Order my breath, thoughts, and reactions today.”
Day: “Be near in this breath.”
Night: “I return this day. Nothing more is required.”
EMOTIONS → ALCHEMY
Claustrophobia →
“My inner space is larger than this room.”
Anxiety →
Name 5 physical sensations
“This moment has structure.”
Anger →
Clench fists 5 sec → release
“I turn heat into strength.” REPEAT until calm/free
Despair → Deep breaths, feel into it, then release with exhale
Ask: “I am not my pain body. I am renewed.” REPEAT until strong in your body
Structure = strength.
EMERGENCY RESET
Feet flat
Exhale hard
Think: “This will pass.”
REPEAT until in your body and calmer. times. Sit. No decisions for 10 minutes.
FINAL TRUTH
"I am strong for staying present and not reacting in a way to cause more harm"
" I am choosing now to be well, healthy, courageous, and light filled. With God I got this"
"this is between me and God, no human can break me or free me"
FIRST RULE
You cannot control the environment.
You can control your breath, body, and attention.
Return to rhythm. Always.
ANCHOR BREATH
Inhale 4 • Hold 2
Exhale 6 • Pause 2
Repeat 10 rounds
Phrase: “I am here. I am safe.”
(Longer exhales calm the nervous system.)
GROUNDING (Before Sleep)
Hand on chest. Hand on belly.
Inhale: belly rises
Exhale: body sinks
Phrase: “This body is held. This breath is mine.” REPEAT and DUE for 2 minutes, or until peace
FOCUS RESET
Rotate attention:
Breath → Body → Phrase
Phrase: “I choose steadiness.”
Wander → return gently.
Returning is the practice.
PRAYER
Morning: “Order my breath, thoughts, and reactions today.”
Day: “Be near in this breath.”
Night: “I return this day. Nothing more is required.”
EMOTIONS → ALCHEMY
Claustrophobia →
“My inner space is larger than this room.”
Anxiety →
Name 5 physical sensations
“This moment has structure.”
Anger →
Clench fists 5 sec → release
“I turn heat into strength.” REPEAT until calm/free
Despair → Deep breaths, feel into it, then release with exhale
Ask: “I am not my pain body. I am renewed.” REPEAT until strong in your body
Structure = strength.
EMERGENCY RESET
Feet flat
Exhale hard
Think: “This will pass.”
REPEAT until in your body and calmer. times. Sit. No decisions for 10 minutes.
FINAL TRUTH
"I am strong for staying present and not reacting in a way to cause more harm"
" I am choosing now to be well, healthy, courageous, and light filled. With God I got this"
"this is between me and God, no human can break me or free me"
POWER OF PRAYER.
Prayer is a power source.
Not begging. Not hoping.
But aligning your breath, heart, and intention with something greater than fear.
When you pray, you shift your inner frequency.
You soften the nervous system.
You open clarity.
You invite guidance.
You remember you are not alone.
To cultivate prayer:
Pause.
Breathe deeply.
Speak honestly, just speak to the Source as you would a dear friend. Speak out loud or quietly.
The source is ALWAYS there with you to lean on, drink from.
Listen quietly.
Trust what rises.
Repeat as often as needed — not perfectly, but sincerely.
Over time, prayer becomes less something you do…
and more a way you live.
Not begging. Not hoping.
But aligning your breath, heart, and intention with something greater than fear.
When you pray, you shift your inner frequency.
You soften the nervous system.
You open clarity.
You invite guidance.
You remember you are not alone.
To cultivate prayer:
Pause.
Breathe deeply.
Speak honestly, just speak to the Source as you would a dear friend. Speak out loud or quietly.
The source is ALWAYS there with you to lean on, drink from.
Listen quietly.
Trust what rises.
Repeat as often as needed — not perfectly, but sincerely.
Over time, prayer becomes less something you do…
and more a way you live.
MAKE ART. STORY. CREATE
Creation is survival in a place designed to shrink you.
They can lock the body, not the imagination.
Every word you write, every rhythm you tap, every vision you build
is proof your spirit still breathes.
Creating in confinement
turns time into training,
pain into purpose,
silence into a voice they can’t take.
You don’t just pass the days.
You shape yourself inside them.
That’s how freedom starts —
long before the door opens.
They can lock the body, not the imagination.
Every word you write, every rhythm you tap, every vision you build
is proof your spirit still breathes.
Creating in confinement
turns time into training,
pain into purpose,
silence into a voice they can’t take.
You don’t just pass the days.
You shape yourself inside them.
That’s how freedom starts —
long before the door opens.
TAI CHI ~ CALM and CONTROL
1. NECK & HEAD — release pressure
Floating Head
Inhale: lift chin slightly
Exhale: let it drop
5 slow rounds
Phrase: “The head floats. The body follows.”
Side Release
Turn left. Pause. Turn right.
No forcing.
5 each side
2. SHOULDERS & ARMS — release tension
Shoulder Circles
Inhale up. Exhale back and down.
10 slow circles
Phrase: “Weight leaves my shoulders.”
Empty Sleeves
Arms loose. Twist gently side to side.
1–2 minutes
3. SPINE — central flow
Spinal Wave
Inhale: chest opens
Exhale: round back
10 rounds
Phrase: “The spine moves like water.”
Folding Bamboo
Fold slightly forward
Roll up slowly
5 rounds
4. HIPS — grounding
Hip Circles
Small circles
5 each direction
Phrase: “I move from the center.”
Weight Shift
Shift left → right
Barely visible
20 slow shifts
5. KNEES & LEGS — stability
Knee Softening
Bend slightly. Release.
Never lock.
15 rounds
Phrase: “Flexible, not rigid.”
Rooting
Feet flat. Knees soft.
Imagine roots.
Hold 30–90 seconds
6. HANDS & WRISTS — calm nerves
Silk Hands
Rotate wrists
Open / close palms
10 rounds
Phrase: “Energy flows freely.”
7. CHEST & BREATH — open space
Expanding Wings
Inhale: open arms
Exhale: hug lightly
8 rounds
Phrase: “I create space inside.”
8. FULL FLOW
Root.
Shift.
Arms float.
Spine waves.
Hands rest at belly.
3–5 slow cycles.
SEATED OR LYING
Make everything smaller.
Slower.
Exhale and let weight sink.
Phrase: “I am supported.”
WHEN EMOTIONS HIT
Anxiety → Weight shifts
Anger → Empty Sleeves
Fear → Rooting
Despair → Spinal wave + breath
ONE-MINUTE RESET
Feet grounded
Shift weight
Slow exhale
Think:
Soft. Slow. Steady.
Floating Head
Inhale: lift chin slightly
Exhale: let it drop
5 slow rounds
Phrase: “The head floats. The body follows.”
Side Release
Turn left. Pause. Turn right.
No forcing.
5 each side
2. SHOULDERS & ARMS — release tension
Shoulder Circles
Inhale up. Exhale back and down.
10 slow circles
Phrase: “Weight leaves my shoulders.”
Empty Sleeves
Arms loose. Twist gently side to side.
1–2 minutes
3. SPINE — central flow
Spinal Wave
Inhale: chest opens
Exhale: round back
10 rounds
Phrase: “The spine moves like water.”
Folding Bamboo
Fold slightly forward
Roll up slowly
5 rounds
4. HIPS — grounding
Hip Circles
Small circles
5 each direction
Phrase: “I move from the center.”
Weight Shift
Shift left → right
Barely visible
20 slow shifts
5. KNEES & LEGS — stability
Knee Softening
Bend slightly. Release.
Never lock.
15 rounds
Phrase: “Flexible, not rigid.”
Rooting
Feet flat. Knees soft.
Imagine roots.
Hold 30–90 seconds
6. HANDS & WRISTS — calm nerves
Silk Hands
Rotate wrists
Open / close palms
10 rounds
Phrase: “Energy flows freely.”
7. CHEST & BREATH — open space
Expanding Wings
Inhale: open arms
Exhale: hug lightly
8 rounds
Phrase: “I create space inside.”
8. FULL FLOW
Root.
Shift.
Arms float.
Spine waves.
Hands rest at belly.
3–5 slow cycles.
SEATED OR LYING
Make everything smaller.
Slower.
Exhale and let weight sink.
Phrase: “I am supported.”
WHEN EMOTIONS HIT
Anxiety → Weight shifts
Anger → Empty Sleeves
Fear → Rooting
Despair → Spinal wave + breath
ONE-MINUTE RESET
Feet grounded
Shift weight
Slow exhale
Think:
Soft. Slow. Steady.
POWER IN AFFIRMATIONS
CORE STRENGTH
I am more than my circumstances.
My breath is my power.
I remain whole under pressure.
No wall can contain my mind.
I endure. I evolve.
CALM & NERVOUS SYSTEM
I slow. I soften. I steady.
My exhale returns me to peace.
I am safe in this breath.
Stillness is available to me.
I regulate myself from within.
DIGNITY & SELF-WORTH
My worth is not erased.
I carry dignity in every breath.
I respect myself, even here.
I stand in quiet strength.
I am still becoming.
MENTAL FREEDOM
My mind is my territory.
I choose my inner climate.
I direct my attention.
I am not trapped in my thoughts.
I cultivate clarity.
EMOTIONAL ALCHEMY
I turn pressure into presence.
I turn anger into strength.
I turn fear into grounding.
I turn despair into meaning.
Nothing is wasted.
SPIRITUAL GROUND
I am not alone.
Something greater breathes with me.
Guidance meets me in stillness.
I am held in unseen hands.
This moment is sacred.
DAILY POWER
One breath at a time.
One choice at a time.
One day at a time.
Small acts build strong minds.
I keep my center.
FOR THE HARDEST MOMENTS
This will pass.
I have survived before.
I stay here, not in fear.
My presence is my victory.
I will not disappear.
I am more than my circumstances.
My breath is my power.
I remain whole under pressure.
No wall can contain my mind.
I endure. I evolve.
CALM & NERVOUS SYSTEM
I slow. I soften. I steady.
My exhale returns me to peace.
I am safe in this breath.
Stillness is available to me.
I regulate myself from within.
DIGNITY & SELF-WORTH
My worth is not erased.
I carry dignity in every breath.
I respect myself, even here.
I stand in quiet strength.
I am still becoming.
MENTAL FREEDOM
My mind is my territory.
I choose my inner climate.
I direct my attention.
I am not trapped in my thoughts.
I cultivate clarity.
EMOTIONAL ALCHEMY
I turn pressure into presence.
I turn anger into strength.
I turn fear into grounding.
I turn despair into meaning.
Nothing is wasted.
SPIRITUAL GROUND
I am not alone.
Something greater breathes with me.
Guidance meets me in stillness.
I am held in unseen hands.
This moment is sacred.
DAILY POWER
One breath at a time.
One choice at a time.
One day at a time.
Small acts build strong minds.
I keep my center.
FOR THE HARDEST MOMENTS
This will pass.
I have survived before.
I stay here, not in fear.
My presence is my victory.
I will not disappear.
WRITE TO SELF FROM SELF DAILY
MEDITATE
Meditation is important because it gives your mind a place to rest.
Most of our stress, exhaustion, anger, and fear comes from a brain that never gets quiet.
Meditation:
calms the nervous system
lowers stress and anxiety
reduces reactivity
improves focus and sleep
strengthens emotional control
helps you respond, not react
brings clarity when life feels foggy
It’s like hitting the “reset” button on your brain.
Even a few minutes a day changes how you think, move, speak, and decide.
Most of our stress, exhaustion, anger, and fear comes from a brain that never gets quiet.
Meditation:
calms the nervous system
lowers stress and anxiety
reduces reactivity
improves focus and sleep
strengthens emotional control
helps you respond, not react
brings clarity when life feels foggy
It’s like hitting the “reset” button on your brain.
Even a few minutes a day changes how you think, move, speak, and decide.
Create your own routine that works for you ~ start small or add a few new things
to your existing one
Support FOR ADDICTION. TRAUMA. EMOTIONS
PRAYER LINE ~
Tones and language to use/not use, to avoid conflict both with guards anCREATE THE MOVEMENT WITHIN YOU. WITHIN THE WALLS. DEEP BREATHS. CONCIOUS THOUGHT, WORDS, ENVISION, SPEAK IT OUTLOUD. SOLO OR TOGETHER WITH SPIRIT MAKE IT HAPPEN
BOOKS FOR NOURISHMENT ~ TRANSFORMATION If they are able to receive books...Or share excerpts from these, others
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