Five gentle stretches for busy days at a desk
Simple, seated stretches for the neck, shoulders, back and wrists that you can do in two minutes between tasks.
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How to sit for meditation (without discomfort)
Cushion, chair or kneeling bench: four simple steps to a seat that is steady and comfortable, with a short video.
Starting a gratitude practice that sticks
Five minutes, three small things. How to keep a gratitude habit going, for yourself or with your family.
The 5-4-3-2-1 grounding exercise for anxious moments
Use your senses to come back to the present: five things you can see, four you can feel, three you can hear, two you can smell and one you can taste.
A gentle six-pose yoga sequence for beginners
Mountain pose, a seated side stretch, cat–cow, child’s pose, a seated twist and rest. About five minutes, with a free printable sheet.
Body scan script (printable)
A one-page script you can read slowly aloud, or record for yourself, for a ten-minute body scan.
Free PDF · 180.8 KB
Gentle yoga sequence sheet (printable)
Six beginner poses on one page, with a photo and a simple cue for each. About five minutes.
Free PDF · 429.0 KB
30-day practice calendar (printable)
Tick off a little practice every day for a month: breathing, meditation, yoga or journaling.
Free PDF · 174.3 KB
Evening wind-down checklist (printable)
A gentle one-page checklist for the hour before bed.
Free PDF · 155.0 KB
Video: box breathing in 30 seconds
Follow the moving dot around the square: in, hold, out, hold.
Video: the calm breath
Breathe in as the light grows and out as it settles: in for four, out for six.
Video: how to sit for meditation
Four simple steps to a steady, comfortable seat.