A practical, compassion-first digital program (approx. 20,000 words) that teaches women a daily 10-minute, body-neutral routine to cut mirror-triggered shame from five times per week to one in 21 days without diets, gym pressure, or progress photos. It combines a nervous system reset (breath–gaze–ground), micro-exposure to mirrors, a shame-to-data reframe for self-talk, and simple home/environment tweaks to lower triggers.