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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
Cool 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 5Coping, mostly 1Struggling right now 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
Medication and how it works 61Systems for daily life 37The cost of avoiding 36Screens and attention 26Staying regulated in conflict 24Moving your body 21Treatment and medication 20Knowing your partner 15Exercise, food and other supports 15Rebuilding trust 14What ADHD actually is 13What anger actually is 13Affection and touch 13Feelings and focus 13Listening and understanding 12Breaking the worry loop 11Your nervous system 11Repair after rupture 11Your sense of time 11Answering bids 11Rituals of connection 11What worry does 10Getting assessed and diagnosed 10Facing it a step at a time 10Food, caffeine and fuel 10The moment before you snap 10Structure and routine 10Shared spiritual life 10Grounding and settling 9Bringing the future closer 9When everything feels flat 7Breathing 7Choosing your response 7Cool the body first 7Emotions as signals 7Growing empathy 7Equanimity and perspective 7Get started 7Treatment and medication 7Remembering to do it 6Reading, numbers and learning differences 6When you use something to cope 5Shame and stigma 5Posture and how you carry yourself 5Touch and bodywork 4Tolerate distress 4Panic and the body 3Righteous anger and perfectionism 3Practising under provocation 3Obsessions and compulsions 3Making it stick 3Being seen and judged 3The fear underneath anger 2Fondness and admiration 2Feeling from the inside 2Rest and pacing 2What you are actually defending 2Shame 2Ask and say no well 2Help someone grieving 2Gratitude 2Living with uncertainty 1When you go numb 1Validate yourself and others 1Safety and grounding 1
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

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