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

10 practices

Feeling from the inside Coping, mostly Any ordinary day Clear all

How long you have

A minute 1 Five minutes 7 Twenty minutes 2

Who it is written for

A practitioner 10 Me 10

Where you are right now · Coping, mostly

Coping, mostly 10 Struggling right now 3 Getting ready for something 3

Theme · Feeling from the inside

Medication and how it works 97 Systems for daily life 69 Getting assessed and diagnosed 54 Your nervous system 47 Get started 47 Moving your body 43 Exercise, food and other supports 40 Treatment and medication 39 What anger actually is 37 Your sense of time 37 Bringing the future closer 36 Touch and bodywork 30 What ADHD actually is 28 Equanimity and perspective 26 Screens and attention 26 The moment before you snap 25 Growing empathy 25 When everything feels flat 25 Structure and routine 25 Choosing your response 24 Food, caffeine and fuel 23 Feelings and focus 23 What worry does 22 Grounding and settling 21 Treatment and medication 20 The fear underneath anger 20 Knowing your partner 20 The cost of avoiding 19 Breathing 18 Being seen and judged 16 Shared spiritual life 16 Practising under provocation 15 Making it stick 15 Breaking the worry loop 14 Fondness and admiration 14 What you are actually defending 13 Shame and stigma 13 Remembering to do it 13 Righteous anger and perfectionism 13 Answering bids 12 Staying regulated in conflict 11 Feeling from the inside 10 When you use something to cope 10 Emotions as signals 10 Reading, numbers and learning differences 10 Listening and understanding 10 Gratitude 9 Use your strengths 7 Rituals of connection 7 Affection and touch 7 Self-compassion 6 When anger turns to harm 6 Cool the body first 6 Facing it a step at a time 5 Anger, alcohol and the body 5 Rebuilding trust 5 Obsessions and compulsions 5 Tolerate distress 5 Posture and how you carry yourself 4 Repair after rupture 3 Panic and the body 3 Your worth is not conditional 3 Notice the pattern and flex 3 Question the thought 3 Find meaning 2 Meaning after harm 2 Rest and pacing 2 Keep the bond 2 Face it gently 2 Work with your brain 2 Act on your values 2 Get it out of your head 2 When you go numb 1 Safety and grounding 1 Living with uncertainty 1 Your window of tolerance 1 Shame 1 Listen to the body 1 Care for yourself in loss 1

Approach

Mindfulness 5 Body based 5

When · Any ordinary day

Any ordinary day 10 Under stress 2

Stand on one leg for a few breaths. Your body has to work to keep you upright, and that work is loud enough to feel on a day when nothing else registers.

Balance pulls in the joints, the inner ear and the muscles all at once, so it gives a far stronger signal than sitting still and hoping to notice…

A minuteFeeling from the insideBody basedQur’an 31:20

There is more than one way to feel your body. The outward senses, the inward signals like hunger and tension, and the sense of where your limbs are in space are separate channels, and on a hard day one of them will be easier than the others.

If tuning into your chest feels like too much, that is worth knowing rather than pushing through. You can go instead to what your feet are pressing…

Five minutesFeeling from the insideBody basedQur’an 32:9

Your nervous system decides whether a room is safe before you have had a single thought about it. Tone of voice, a face, the way someone walks in: it reads all of that and answers underneath your awareness.

This is why you can leave a perfectly pleasant meeting wrung out, or take against someone who has done nothing you could point to. The reading is…

Five minutesFeeling from the insideBody basedQur’an 50:16

The reading happens without you, but you can catch up to it. Naming what your body has already concluded, out loud or in your head, is most of the work.

Something like: my shoulders came up when he walked in. That is all it needs to be. You are not deciding yet whether it was fair, you are bringing a…

Five minutesFeeling from the insideBody basedQur’an 91:8

An alarm system can be wrong in two directions. It can scream in a safe room, and it can stay silent somewhere it should not.

Most talk about trauma assumes the first: too much alarm, too often. But some people come out of hard years with the volume turned right down,…

Five minutesFeeling from the insideBody basedQur’an 17:36

You do not have to close your eyes. If keeping them open, soft and lowered, is what lets you stay in the room, that is the better version for you.

Closing your eyes takes away your ability to check the room, and for anyone whose body is used to watching, that costs more than it gives. Make it an…

Five minutesFeeling from the insideMindfulnessQur’an 22:46

The body answers in sensations, in pictures, in a mood that turns up without explanation. If no words come when you check in, nothing has gone wrong.

People often decide they are bad at this because they went looking for a sentence and found a tight jaw instead. The tight jaw is the answer. Take…

Five minutesFeeling from the insideMindfulnessQur’an 12:84

If a few quiet minutes with your body turn up an ache or a tightness you had not noticed before, the practice has not made things worse. It has shown you something that was already there.

This catches a lot of people out. They sit down hoping to feel calmer, meet a knot in the stomach instead, and decide the whole thing is not for…

Five minutesFeeling from the insideMindfulnessQur’an 3:29

If you are moving attention through the body, start at the feet and work up. Leave the throat, the chest and the face until last.

The far edges of the body carry less charge, so they are a gentle place to find your bearings. Include the back, which people tend to skip: attention…

Twenty minutesFeeling from the insideMindfulnessQur’an 40:19

There is a difference between watching your hand and being in your hand. See whether you can move from looking at a part of your body to living inside it.

Observing keeps a small distance, which is useful early on and can quietly become the whole practice. Inhabiting is the further step: filling the…

Twenty minutesFeeling from the insideMindfulnessQur’an 91:7

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