Try a small, practical introduction before choosing a full workbook. All ten starter sheets are free, in English and two A4 pages long. No purchase or email subscription is required.
These are educational starting points for adults. Read the suitability and stopping guidance in each sheet. They do not provide a diagnosis, personalised medical advice or a treatment plan.
01. Comfortable Breathing Checklist
Prepare for a gentle breathing pause and know when to stop.
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02. Movement & Sleep: A Clear Starting Record
Describe one ordinary day without turning observations into a diagnosis.
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03. Light & Sleep: Your Seasonal Starting Map
Map daylight, sleep timing and the practical limits of your routine.
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04. Five Questions Before You Believe a Wellness Claim
Separate an advertising promise from the evidence needed to support it.
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05. Cold Exposure: Six Checks Before a Decision
Check the purpose, evidence and suitability before considering a practice.
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06. Recovery Comparison: Start with the Outcome
Name the outcome you want to understand before comparing recovery methods.
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07. HRV Reading Check: Metric, Method, Context
Ask what was measured, how it was measured and what might affect the result.
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08. Qigong: A Comfortable Starting Check
Prepare useful questions and choose whether observation or movement suits you.
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09. Your First Seasonal Field Note
Notice a familiar place and distinguish observation from historical interpretation.
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10. Before a Traditional-Medicine Consultation
Organise your concerns and questions before a discussion with a practitioner.
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