The 10-Minute Daily Retreat: A Simple Ritual to Renew Your Brain, Body, and Spirit

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What if your most powerful reset didn’t require a plane ticket, vacation time, or even a change of clothes? What if, within just 10 minutes, you could restore your energy, calm your mind, and revitalize your body from the inside out?

Enter the 10-Minute Daily Retreat, a transformative wellness practice created by Lisa Charles, Brain, Body & Belief Alignment Specialist and author of Yes! Commit. Do. Live.. This retreat is designed to combat the global crisis of employee burnout, an “occupational phenomenon” recognized by the World Health Organization. It’s burnout that leaves people drained, disillusioned, and physically unwell. Lisa’s method is both simple and science-backed, helping busy individuals recharge quickly, no matter where they are.

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Let’s dive into the 3 steps that will guide you to your very own daily retreat and help you experience profound mental and physical renewal, without ever leaving your space.

Step 1: Find Nurture in Nature

You don’t have to hike a mountain to experience nature’s magic. Whether you’re stepping outside for a quick walk or gazing at outdoor imagery while listening to soothing sounds, even a small dose of nature can uplift your spirit. This practice helps release serotonin and dopamine, our “happy hormones”—and enhances creativity, reduces anxiety, and increases your willingness to connect with others.

Credit: Deposit Photos

Tip: Make it a ritual—same time each day, even if it’s just looking out the window with your favorite herbal tea in hand.

Step 2: Just Breathe the DDB Way (Deep Diaphragmatic Breathing)

Breath is your secret weapon against stress. By practicing DDB (Deep Diaphragmatic Breathing), you activate your parasympathetic nervous system, which tells your body it’s safe to relax. This technique renews your energy, promotes restorative sleep, and even helps reset your metabolism at a cellular level.

Credit: Deposit Photos

How-To: Set a timer for 10 minutes. Inhale deeply through your nose for 4 counts, hold for 4, exhale slowly for 6–8 counts. Repeat and feel your inner calm rise.

Step 3: Move the Body, Feel the Rhythm

Movement doesn’t have to mean a high-intensity workout. Free-flowing, conscious dance or rhythmic movement can do wonders for the brain. It improves mood, builds self-confidence, and even supports brain plasticity, increasing gray matter in the aging brain.

Credit: Deposit Photos

Try This: Put on your favorite uplifting song and let your body move however it wants. No judgment. Just joy.

Why This Matters

Burnout isn’t just a buzzword, it’s a silent epidemic. Lisa Charles is on a mission to change that narrative. As a former federal prosecutor turned wellness coach, Lisa draws from both science and experience to teach people how to rewire their habits, renew their energy, and live an age-defying life.

Her Bust Stress and Build Resilience program and her bestselling book Yes! Commit. Do. Live. are empowering people everywhere to commit to self-care, do the inner work, and live fully and vibrantly.

Ready to feel calm, clear, and grounded in just 10 minutes a day?

Download your free 10-Minute Daily Retreat Checklist Guide and start your ritual for daily renewal—brain, body, and spirit.

About Lisa Charles

Lisa Charles is a certified Health Coach, wellness expert, and CEO of Embrace Your Fitness, LLC. She’s the former Fitness/Wellness Research Coordinator for the Rutgers Aging & Brain Health Alliance and a vibrant voice for living life without limits. After losing 77 pounds without dieting and reclaiming her health, she turned her passion into purpose, guiding others to achieve lasting wellness through a top-down, inside-out approach.

📘 Learn more about Lisa’s work: www.YesCoachLisa.com
📧 Connect with her: lisa@YesCoachLisa.com
🎥 Watch her story: Lisa Charles Documentary

Are you ready to commit, do, and live?
Start with just 10 minutes a day—and watch your whole life shift.

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FAQ

1: Can 10 minutes really make a difference?
Absolutely. Science supports that short, intentional wellness practices can reduce cortisol, boost mood, and increase energy within minutes.

2: Do I need any equipment or apps?
No equipment is necessary. You just need a quiet space, a few minutes, and the willingness to pause and reconnect.

3: How often should I do the Daily Retreat?
Daily is ideal! Making it a part of your routine helps build resilience and consistency in your self-care habits.

4: What if I miss a day?
That’s okay! Start again the next day. The power is in the practice, not perfection.

5: Can this help with sleep and anxiety?
Yes. Deep breathing, movement, and exposure to calming stimuli have been shown to improve sleep quality and lower anxiety levels.

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The 10-Minute Daily Retreat: A Simple Ritual to Renew Your Brain, Body, and Spirit