This guide gives you a full menu of short, doable routines for energy, stress relief, mental clarity, and movement — from breathwork to progressive muscle relaxation, grounding exercises, mini workouts, and mindful pauses. The routines are intentionally designed to work with low capacity, chronic illness, and real-life chaos so you can feel better in 10 minutes or less. (See energy, relaxation, clarity, and movement routines on pages 3–4.)

It’s your go-to when your body says “nope,” your brain feels scattered, or you just need a moment that brings you back to yourself.