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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.
If a movement keeps cutting a feeling short, work with the movement rather than the feeling. Stay with the dabbing of the eyes itself, slowly, and see what turns up.
The defence is usually easier to be with than the raw emotion, and it often carries the memory. Repeat it gently, notice the arm, the hand, the…
When one bit of you wants to let the feeling come and another bit is frightened of it, you are not being difficult. You are two things at once, and both of them have their reasons.
The frightened side is usually the one that kept you going for years, so shoving past it tends to make it dig in harder. It works better to turn…
When a feeling is genuinely unbearable, escaping it is the only regulator you have, so the drinking or the shutting down is doing a job. Build up what you can bear and the job disappears.
It helps to stop asking why you keep reaching for the thing and start asking what state you were in just before you reached. Usually it is a…
Before you go anywhere near the hard memory, you need to be able to stay in your own body while something difficult is happening in it. That capacity is part of the work, not a delay before it starts.
Phase based approaches put this first for a plain reason: people who cannot bear the arousal either drop out or push through and come away worse. If…
With your eyes closed, bring to mind someone who is glad to see you, and let your face receive that look. A small smile usually arrives in the eyes on its own.
Looking for a whole subject rather than a single practice? Start from the nine areas.
It can be someone you love, someone who loved you, a teacher from years ago, or an animal. The point is not the memory but the feeling of being…