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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

7 practices
Anger remove filterCool the body first remove filterInvolves someone else remove filterClear all
How long you have
A minute 2Five minutes 5
Who it is written for
A practitioner 7Me 4Someone I care about 3
Where you are right now
Getting ready for something 5Struggling right now 1Coping, mostly 1
On your own, or with someone · Involves someone else
On my own 55Involves someone else 7Both of us together 3
Theme · Cool the body first
What anger actually is 13The moment before you snap 10Choosing your response 7Equanimity and perspective 7Growing empathy 7Cool the body first 7Practising under provocation 3Making it stick 3Righteous anger and perfectionism 3The fear underneath anger 2What you are actually defending 2
Approach
Body based 4Mindfulness 3
When
Any ordinary day 6Under stress 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 someone already has a practice in their life, hang the new skill on that rather than handing them something foreign.

Someone who does yoga already knows what a hand gesture is for and will not find it odd. Someone who prays already has fixed times in the day and a…

Five minutesCool the body firstBody basedQur’an 20:14

People arrive at anger work braced for a lecture and an instruction to breathe deeply. Handing them something they did not see coming buys you their attention.

This matters most with people who did not choose to be there. If the session matches what they expected, they can sit through the whole thing without…

Five minutesCool the body firstBody basedQur’an 30:23

For a child who is boiling over: eyes closed, fingers gently over the ears, and a long humming breath out. They can feel the buzzing inside their own head.

Blocking their ears is something an upset child often does already, so you are borrowing a movement their hands know rather than teaching a new one.…

Five minutesCool the body firstBody basedQur’an 78:10

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

There is more about anger than the practices: the anger area has the themes and the courses too.