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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.
There was a moment when the urge came up and you watched it instead of acting. Notice that, mark the date if you can, because that is your proof it is possible.
People chasing this skill often think they have never managed it, when in fact they did it last Thursday in a car park and never counted it. Name the…
Hold up two hands: one is you, the other is what you are feeling. Ask how far apart they are right now, and you have a quick reading of where you stand.
Hands touching means you have merged with it and the feeling is speaking as you. A gap means you can still see it as something happening. The gap…
In a row, the words themselves rarely do the damage. The damage comes from what you do once you have decided the words mean something about you.
Someone can say something ugly and you can hear it as noise coming out of a person having a bad life. That is not pretending it was fine. It is…
Instead of marking a page, press one fingertip lightly against your knee each time you notice a thought going by. Nobody in the room will see it.
The paper version is fine at home and useless in a meeting or halfway through an argument, which is exactly where you need it. A small press, like…
That small press of your own finger does two jobs. It marks the thought, and it gives you a bit of contact with yourself while everything around you is loud.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Your own touch is easy to overlook as a comfort. A hand on your knee, a thumb pressed into a palm, arms folded across your chest: quiet things people…