The Mitochondria routines

Here’s a 15-minute energy-generating routine inspired by the Calm Magic framework:

1. LOVE (Aliveness) – Energize and Ignite

Exercise: 3 Minutes

• Activity: Dynamic Breathwork and Movement:?Perform 30 seconds of fast-paced deep breathing (inhale through the nose, exhale through the mouth) while shaking out your limbs. Follow with 2 minutes of light jumping jacks or dancing to an upbeat song.
• Purpose: Activates the body, stimulates energy production, and increases dopamine through physical engagement.

2. MAGIC (Spaciousness) – Expand and Align

Exercise: 3 Minutes

• Activity: Open-Heart Stretch?Stand tall, clasp your hands behind your back and open your chest as you gently lean backward. Hold for 30 seconds, then transition to a wide-leg forward fold, letting your head and arms hang loose. Repeat this sequence twice.
• Purpose: Creates physical spaciousness, reduces tension, and enhances the flow of energy and dopamine.

3. CALM (Wholeness) – Ground and Stabilize

Exercise: 3 Minutes

• Activity: Tree Pose with Deep Focus.?Stand on one leg, place the sole of the other foot on your inner thigh or calf, and balance. Hold for 1 minute on each side, focusing on your breath and a fixed point in front of you. Finish with a 1-minute seated spinal twist.
• Purpose: Promotes balance, stability, and a sense of control, stimulating dopamine through mindfulness and focus.

4. OPEN (Poiesis) – Transform and Flow

Exercise: 3 Minutes

• Activity: Creative Flow Yoga: Perform a slow-flow yoga sequence: Cat-Cow (30 seconds), Downward Dog (30 seconds), and Warrior II (1 minute on each side). Focus on flowing movements and transitions.
• Purpose: Encourages transformation and creativity, releasing dopamine through movement and rhythmic flow.

5. FREE (Neurogenesis) – Elevate and Reflect

Exercise: 3 Minutes

• Activity: Gratitude and Visualization Meditation: Sit comfortably, close your eyes and spend 1 minute listing things you’re grateful for. For the next 2 minutes, visualize your ideal future self, feeling the excitement and joy of achieving your goals.
• Purpose: Elevates mood and enhances dopamine through gratitude and positive visualization.

Routine Summary:

• LOVE: Dynamic Breathwork and Movement (3 min)
• MAGIC: Open-Heart Stretch (3 min)
• CALM: Tree Pose with Deep Focus (3 min)
• OPEN: Creative Flow Yoga (3 min)
• FREE: Gratitude and Visualization Meditation (3 min)