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Practices

Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.

Narrowed down

4 practices
Cool the body first remove filterMe remove filterInvolves someone else remove filterClear all
How long you have
A minute 2Five minutes 2
Who it is written for · Me
A practitioner 7Me 4Someone I care about 3
Where you are right now
Getting ready for something 3Coping, mostly 1
On your own, or with someone · Involves someone else
On my own 55Involves someone else 4Both of us together 2
Theme · Cool the body first
Medication and how it works 47Systems for daily life 26Staying regulated in conflict 24Knowing your partner 15Rebuilding trust 14Affection and touch 13Moving your body 13Listening and understanding 12Repair after rupture 11Rituals of connection 11Answering bids 11Food, caffeine and fuel 10Shared spiritual life 10The moment before you snap 10Breaking the worry loop 10Screens and attention 9What anger actually is 8Treatment and medication 7Growing empathy 7Your nervous system 7Feelings and focus 7Choosing your response 7Bringing the future closer 7Grounding and settling 6Remembering to do it 6The cost of avoiding 6Breathing 6Get started 6Exercise, food and other supports 5Posture and how you carry yourself 5Facing it a step at a time 5Treatment and medication 5Equanimity and perspective 5What worry does 4What ADHD actually is 4Structure and routine 4When everything feels flat 4Cool the body first 4When you use something to cope 4Getting assessed and diagnosed 4Your sense of time 3Tolerate distress 3Practising under provocation 3Emotions as signals 3Being seen and judged 3Panic and the body 2Shame 2Rest and pacing 2Help someone grieving 2Touch and bodywork 2Fondness and admiration 2Ask and say no well 2What you are actually defending 2Gratitude 2Living with uncertainty 1The fear underneath anger 1Obsessions and compulsions 1Making it stick 1When you go numb 1Validate yourself and others 1Safety and grounding 1
Approach
Mindfulness 3Body based 1

Say out breath, not breath. Told to take a signal breath, most people pull air in hard, which stirs them up rather than settling them.

This is a small wording change that decides whether the technique works. Whether you are teaching someone else or reminding yourself, put the phase…

A minuteCool the body firstBody basedQur’an 6:96

Anger pulls your attention towards whatever provoked it, the way a vacuum cleaner pulls at a curtain. Naming it that way makes it something happening to you rather than something wrong with you.

Rumination is an accurate word and a heavy one, and people who already feel judged tend to close up when it appears. A picture does the same job…

A minuteCool the body firstMindfulnessQur’an 89:27

If open awareness sounds like too much, put it plainly: look at the background instead of the thing in front of it. That is the entire instruction.

People who bounce off contemplative language will happily follow a physical direction about where to point their eyes. Say background, say the space…

Five minutesCool the body firstMindfulnessQur’an 3:191

Open gazing and long unfocused staring do not suit everyone. If things start to feel unreal or far away, stop and look at something you can name.

This caution is usually left out, and it should not be. Practices that are open, unguided and without an anchor are the ones most often followed by…

Five minutesCool the body firstMindfulnessQur’an 16:80

Looking for a whole subject rather than a single practice? Start from the nine areas.