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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.
Before you start a practice that needs a pen and paper, have the pen and paper. It sounds too small to matter and it is the difference between doing the exercise and daydreaming about it.
The physical object is what turns something happening inside you into something you can count. If you are doing this with someone over a screen, ask…
What you are doing when you sit on the bank has a name. Researchers call it metacognitive distancing, and it has been studied for decades.
Knowing the name matters more than it should. Plenty of people, and especially people who were sent to get help rather than choosing it, quietly file…
The river is a way of talking, not a scene to imagine. You are not trying to see water, you are looking inward and noticing what turns up.
This is the most common way the practice goes wrong. People build a lovely picture of a stream, get bored of it, and decide the exercise does nothing…
If the thought arrives that this is going too fast and you cannot keep up, that thought gets a dot like everything else. There is no version of this you can fail.
Fast minds are common and they are not a disqualification. When too much is going past to mark, mark that. The exercise is not a race against your…
There is no accuracy to aim for here and nothing to beat. Every dot means you got back to the bank, and that is the entire scoring system.
Looking for a whole subject rather than a single practice? Start from the nine areas.
People who are hard on themselves will turn anything into a test, and a test is the one thing that will wreck this. You are not aiming for a tidy…