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

67 practices

Grounding and settling Me Clear all

How long you have

A minute 24 Five minutes 35 Twenty minutes 6 Longer 2

Who it is written for · Me

A practitioner 71 Me 67 Someone I care about 58

Where you are right now

Struggling right now 34 Coping, mostly 24 Getting ready for something 9

On your own, or with someone

On my own 59 Involves someone else 6 Both of us together 2

Theme · Grounding and settling

Medication and how it works 155Your nervous system 113Systems for daily life 103What anger actually is 89 The moment before you snap 88 Choosing your response 81 Get started 73 Grounding and settling 67 Equanimity and perspective 66 Moving your body 63 Cool the body first 61 Staying regulated in conflict 60 Food, caffeine and fuel 59 Feelings and focus 58 The fear underneath anger 58 Bringing the future closer 58 Your sense of time 58 Touch and bodywork 56 Getting assessed and diagnosed 50 What ADHD actually is 48 Practising under provocation 46 Exercise, food and other supports 46 When everything feels flat 44 Treatment and medication 42 Screens and attention 40 Breathing 34 Growing empathy 34 Making it stick 30 Shame and stigma 30 Being seen and judged 30 Structure and routine 28 Tolerate distress 26 Remembering to do it 26 Treatment and medication 25 Knowing your partner 25 What worry does 25 Answering bids 24 Feeling from the inside 23 What you are actually defending 23 Breaking the worry loop 23 Emotions as signals 22 When you use something to cope 22 Repair after rupture 19 Facing it a step at a time 18 Shared spiritual life 17 Rebuilding trust 17 Affection and touch 15 Fondness and admiration 15 Obsessions and compulsions 14 Listening and understanding 13 Righteous anger and perfectionism 13 Rituals of connection 13 Shame 13 Posture and how you carry yourself 13 Self-compassion 12 Question the thought 11 Use your strengths 10 Gratitude 9 Anger, alcohol and the body 8 The cost of avoiding 7 Living with uncertainty 5 Rest and pacing 5 When you go numb 5 When anger turns to harm 5 Safety and grounding 4 Letting it out safely 4 Meaning after harm 4 Working with anger 3 Your worth is not conditional 3 Panic and the body 3 Act on your values 3 Notice the pattern and flex 3 Name what you feel 3 Calm the body 3 Let the wave come 3 Face it gently 2 Patience and trust 2 Work with your brain 2 Hold a boundary 2 Keep the bond 2 Care for yourself in loss 2 Ride the urge 2 Validate yourself and others 2 Listen to the body 2 Get it out of your head 2 Help someone grieving 2 Find meaning 2 Ask and say no well 2 Reading, numbers and learning differences 2 Your window of tolerance 2

Approach

Body based 49 Mindfulness 18

When

Any ordinary day 33 Under stress 29 Coming and going 3 When apart 1 After a row 1

Walk somewhere at a deliberately slower pace than normal. Stop now and then to look at something properly, and let your breathing settle into the pace.

Choosing to go slower is itself the exercise, because it is a small piece of holding back that you can actually feel. Ten minutes is plenty. Outdoors…

Twenty minutesGrounding and settlingMindfulnessQur’an 67:15

If your child is learning to settle, learn it alongside them rather than supervising. Parents who practise report less stress of their own and less flying off the handle.

Attention difficulties run in families, so the adult in the room is often working with much the same wiring at the end of a longer day. Practising…

Twenty minutesGrounding and settlingMindfulnessQur’an 16:80

If your imagination runs away with you, use it rather than fight it. Guided imagery gives a vivid mind somewhere to go.

Being able to disappear into a scene is a real ability, even when it has mostly got you into trouble at school and in meetings. A recording that…

Twenty minutesGrounding and settlingMindfulnessQur’an 40:64

Left, right, left, right. Walking, swimming, drumming and rowing all give the body the same steady side to side rhythm that the seated techniques are copying.

If tapping your own shoulders feels odd, or you would rather not do anything that looks like a technique, go for a walk instead and let the rhythm do…

Twenty minutesGrounding and settlingBody basedQur’an 20:53

Your settling kit should cost nothing. Tea you already buy, a photo already on your phone, an old jumper, a smooth stone, a puzzle that takes your whole attention.

Anything you have to buy first becomes a reason not to start, and for anyone short of money it can add a layer of shame to the thing that was meant…

Twenty minutesGrounding and settlingBody basedQur’an 16:80

If you are going to try a mindfulness course, give it the full eight weeks before deciding. Expect a real but moderate change rather than a different life.

Courses of this length help a good number of people and do very little for others, which is worth knowing at the start so that being in the second…

LongerGrounding and settlingMindfulnessQur’an 20:130

Attention problems often travel with anxiety or low mood, and those two eat working memory as well. Settling that layer can make everything else look quite different.

If you are anxious most of the day you will lose track of things, forget what you came into the room for and struggle to hold a plan, whether or not…

LongerGrounding and settlingMindfulnessQur’an 9:118

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