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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

124 practices
A minute remove filterBody based remove filterClear all
Area
Your body 82Anger 40Low mood and hard feelings 2
How long you have · A minute
A minute 124Five minutes 188Twenty minutes 42Longer 12
Who it is written for
A practitioner 123Me 115Someone I care about 86My husband or wife 1
Where you are right now
Struggling right now 58Coping, mostly 54Getting ready for something 12
On your own, or with someone
On my own 100Involves someone else 17Both of us together 7
Theme
Cool the body first 29Grounding and settling 26Your nervous system 25Touch and bodywork 13Growing empathy 11Breathing 9Posture and how you carry yourself 5Feeling from the inside 3Tolerate distress 2Moving your body 1
Approach · Body based
Core 166ADHD skills 151Body based 124Medical and treatment 87Gottman 65Mindfulness 64Emotionally focused 57CBT 54DBT skills 18Trauma informed 13Grief 8Narrative 2Parts work 2
When
Any ordinary day 62Under stress 53After a row 5Coming and going 3When apart 1

Hum a note you like for a few breaths, and try covering your ears with your palms so the sound fills your head.

The vibration carries through your throat and your inner ear, and humming lengthens the out breath for you without any counting. Choose your own note…

A minuteYour nervous systemBody basedQur’an 7:205

Breathe in, then push the air out gently against a closed throat, or against lightly pinched nostrils, for a couple of seconds.

The change of pressure in your chest is what does the work, and two or three rounds are enough to notice something. Keep it gentle. Straining is…

A minuteYour nervous systemBody basedQur’an 94:1

Cold water on your face, particularly at the hairline and around the lips, sets off a reflex that slows the heart. It is one of the few things fast enough to interrupt real panic.

A splash at the sink, a few minutes outside in cold air, or a bowl of cold water if you have one to hand. There is a quieter version for when you…

A minuteYour nervous systemBody basedQur’an 20:46

Whatever happens in a session, the change gets built in the other hours. Choose things you can do at a bus stop with nothing in your hands.

There are roughly 167 waking hours a week outside an appointment, and that is where a practice either becomes yours or quietly disappears. Elaborate…

A minuteYour nervous systemBody basedQur’an 3:191

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