A guided scan from head to toe, noticing each part of the body without changing it. 10 minutes. 🎥 Video: 10 Minute Body Scan Meditation by Priory

1. Preparation · 1.7 minutes
2. Body scan · 10.1 minutes

A 10 minute reset for a busy day: breathe, relax the body, then a short visualisation. 🎥 Video: Reset Your Mind | 10 Min Guided Meditation for Calm, Inner Peace & Stress Relief by Sarah Wes

1. Breathwork and settling in · 2.3 minutes
2. Body relaxation · 3 minutes
3. Visualization and affirmations · 3 minutes
4. Closing · 1.2 minutes

Three rounds of guided breathing, then a few minutes of stillness. About 12 minutes. Sit or lie down somewhere safe; never practise this in water or while driving, and stop if you feel dizzy. 🎥 Video: Feel Better In 8 Minutes | Morning Breathwork Routine by Breathe With Sandy

1. Settle in · 60 seconds
2. Round 1 · 2.5 minutes
3. Round 2 · 2.8 minutes
4. Round 3 · 2.7 minutes
5. Meditation · 3.8 minutes

A gentle, fully seated practice, suitable for beginners, older adults and anyone with limited mobility. About 8 minutes. Sit on a sturdy chair without wheels, feet flat on the floor.

1. Seated breathing · 60 seconds
2. Arm raises · 45 seconds
3. Seated cat-cow · 45 seconds
4. Side bend, left · 30 seconds
5. Side bend, right · 30 seconds
6. Seated twist, left · 30 seconds
7. Seated twist, right · 30 seconds
8. Ankle circles · 30 seconds
9. Seated forward fold · 45 seconds
10. Rest · 60 seconds

Standing yoga poses using the back of a chair for balance and support. About 8 minutes. Put the chair against a wall so it can't slide.

1. Supported mountain · 30 seconds
2. Half forward fold · 45 seconds
3. Supported tree, right · 30 seconds
4. Supported tree, left · 30 seconds
5. Supported warrior II, right · 30 seconds
6. Supported warrior II, left · 30 seconds
7. Calf raises · 30 seconds
8. Standing side bend · 40 seconds
9. Supported mountain · 30 seconds

Gentle spinal extension, rotation and stretching for a happier back. About 10 minutes. Stay within a pain-free range. These should feel good.

1. Cat-cow · 60 seconds
2. Swan prep
3. Swimming · 30 seconds
4. Child's pose · 30 seconds
5. Spine twist
6. The saw
7. Knee rocks · 60 seconds

Pilates side-lying leg work that sets your glutes on fire. About 10 minutes. Lie on your side with your body in one straight line, hips stacked. Only your leg moves.

1. Clams, left side down · 45 seconds
2. Leg lifts, left side down · 45 seconds
3. Small circles, left side down · 45 seconds
4. Front and back kicks, left side down · 45 seconds
5. Clams, right side down · 45 seconds
6. Leg lifts, right side down · 45 seconds
7. Small circles, right side down · 45 seconds
8. Front and back kicks, right side down · 45 seconds
9. Figure-four stretch · 60 seconds

The opening of Joseph Pilates' classical mat order. About 12 minutes. Move with control, not momentum. Draw your belly in and breathe deeply throughout.

1. The Hundred · 1.7 minutes
2. Roll-up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch · 45 seconds
6. Double leg stretch · 45 seconds
7. Spine stretch forward

The Lebanese way: mostly parsley, with just a little bulgur. Serves 4, in about 30 minutes.

1. Gather the ingredients
2. Soak the bulgur · 15 minutes
3. Chop the herbs
4. Combine and rest · 10 minutes
5. Serve

Horiatiki: chunky tomato, cucumber and pepper under a slab of feta, with no lettuce. Serves 4, in about 20 minutes.

1. Gather the ingredients
2. Soak the onion · 10 minutes
3. Dress the vegetables
4. Top and rest · 5 minutes
5. Serve

Ultra smooth hummus from tinned chickpeas, whipped with plenty of tahini. Serves 6, in about 40 minutes.

1. Gather the ingredients
2. Simmer the chickpeas · 20 minutes
3. Drain and rinse
4. Mellow the garlic · 5 minutes
5. Whip the tahini · 60 seconds
6. Blend the chickpeas · 3 minutes
7. Serve

Eggs poached in a spiced tomato and pepper sauce, served straight from the pan. Serves 4, in about 35 minutes. Have plenty of bread ready for mopping up.

1. Gather the ingredients
2. Soften the onion and pepper · 10 minutes
3. Toast the spices · 60 seconds
4. Simmer the sauce · 10 minutes
5. Poach the eggs · 6 minutes
6. Serve

Smoky, deep red West African rice steamed in a slow-cooked pepper and tomato base. Serves 6, in about 1½ hours. Letting the bottom catch a little gives it the prized party-jollof smokiness.

1. Gather the pepper base
2. Gather the pot
3. Blend the base
4. Soften the onion · 5 minutes
5. Fry the tomato paste · 5 minutes
6. Reduce the base · 20 minutes
7. Steam the rice · 30 minutes
8. Check the rice · 10 minutes
9. Rest and fluff · 10 minutes