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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.
Picture somewhere peaceful and then walk in it. Feel the ground under each foot, your legs moving, and count the steps up to twenty.
The counting keeps you there instead of drifting off, and the feet are the important part. A calm scene that stays a picture in your head does very…
Cross your hands to the opposite shoulders and stroke slowly down to your elbows and hands, like a hug you are giving yourself. Three to five strokes, unhurried.
Then, if you want the rest of it: from the middle of your forehead out to the temples and along the hairline to the ears, from the crown down towards…
Pain is rarely one thing. There is the raw sensation, the memory of every other time, how you feel about it now, whether you think you can cope, and what you conclude about yourself.
Pulling those apart is useful because they do not all move together. You may not be able to change the ache itself, and you can often change how…
Ordinary harmless sensation competes with pain on its way up. Rubbing, squeezing or stroking near a sore place gives the nerves plenty of other traffic to carry.
This is why everybody rubs a banged elbow without being taught to. The useful part is that you can do it deliberately: firm strokes along the limb, a…
If pain is the thing you live with, start the session with the stroking sequence rather than the conversation. Arms, forehead, crown, cheeks, slowly.
Looking for a whole subject rather than a single practice? Start from the nine areas.
It does two jobs in one go: gentle wide contact takes some edge off the pain, and it brings a person out of guarded alertness into being able to…