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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.
Some signals cannot be acted on. Ringing in the ears, an old ache, a resentment about something long finished: the alarm is real and there is nothing to answer it with.
Fighting a signal you cannot switch off lays a second misery on top of the first. People who live well with long term pain tend to do something else…
Most of us think there are two things to do with anger: hold it in or let it out. There is a third, which is to stop, stay still, and watch it without doing either.
Holding it in has you clamped shut and seething. Letting it out has you saying things you will be repairing for weeks. The third one feels like doing…
To react is to act again. Some of what fires in you belongs to an older scene, and the person in front of you has simply walked into it.
This is not a way of excusing what you do, it is a way of aiming the work. When a reaction is far bigger than the moment deserves, ask what it…
If waiting has always been hard for you, and your attention has always been restless, that belongs in the anger picture rather than in a separate story.
Irritability, reactivity and a mind that will not settle often arrive as a set. Working on the anger while ignoring the attention leaves the ground…
Most of us rehearse the crushing line we wish we had said. Try spending that same time writing what you would actually like to say next time, and keep it short enough to remember.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Take one real episode from the past week and write two things: what happened, and one sentence you would rather have used. Something like I am…