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Seven small practices from The Estate’s Quiet Room, made small enough to carry. One page each: a breath for the walk home, a grounding exercise for the bus stop, five minutes with a mug of tea, a short read-aloud for putting the day down.

Each practice opens with a moment from a neighbour you might know from the stories: Daz in his van under the streetlight, Mara at her front door after fourteen floors, Samuel and his flask on the bench.

Print it, fold it, keep a page in your coat. There’s no order and no streak, and most practices take under five minutes.

A practice, not a clinic. These pages don’t promise to fix anything; they’re small things people do on an ordinary day.

What’s included:

• 7 one-page practices (3 breathing, 3 grounding, 1 read-aloud), each with a short Estate character moment and space for notes

• 8 cut-out “One thought for tonight” cards

• A welcome page with how to use the pack

• An ending page with a free Neighbour invite and support numbers

Characters: Daz, Zayden, Mara, Jordan, Nia, Samuel, Kieran

Footer note: Written with AI assistance.