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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

4 practices

Equanimity and perspective Five minutes Under stress Clear all

How long you have · Five minutes

A minute 10 Five minutes 4 Twenty minutes 1

Who it is written for

Me 4 A practitioner 4 Someone I care about 3 My husband or wife 1

Where you are right now

Struggling right now 3 Getting ready for something 1

On your own, or with someone

On my own 3 Involves someone else 1

Theme · Equanimity and perspective

Touch and bodywork 17 Grounding and settling 15 Your nervous system 13 The moment before you snap 10 Cool the body first 8 Feelings and focus 8 Breathing 8 Feeling from the inside 7 When anger turns to harm 6 Staying regulated in conflict 6 The fear underneath anger 5 Tolerate distress 5 Breaking the worry loop 5 Choosing your response 5 Medication and how it works 4 What anger actually is 4 Equanimity and perspective 4 Moving your body 4 The cost of avoiding 4 Getting assessed and diagnosed 3 Obsessions and compulsions 3 Posture and how you carry yourself 3 Question the thought 3 What worry does 3 Facing it a step at a time 3 Listening and understanding 3 Systems for daily life 2 Exercise, food and other supports 2 Practising under provocation 2 Screens and attention 2 Self-compassion 2 Shame 2 Shame and stigma 2 Structure and routine 2 When everything feels flat 2 Treatment and medication 2 Knowing your partner 2 Get started 2 Growing empathy 2 When you use something to cope 2 Working with anger 1 Letting it out safely 1 What you are actually defending 1 Rest and pacing 1 Emotions as signals 1 Food, caffeine and fuel 1 Your sense of time 1 Rebuild trust 1 Righteous anger and perfectionism 1 Making it stick 1 Let the wave come 1 Calm the body 1

Approach

Mindfulness 3 Core 1

When · Under stress

Any ordinary day 27 After a row 13 Under stress 4

Fighting your own anger tends to make it louder. The part of you that flares does better treated as something to work with than something to defeat.

In the moment that can be as small as thinking, there you are, instead of, not this again. Pushing it under works for a while and then it arrives…

Five minutesEquanimity and perspectiveCoreQur’an 15:88

Sitting practice teaches four useful things about anger: everything passes, the senses are calmer ground than the story, you do not have to attend to every thought, and you are not the words you use about yourself.

Take them one at a time. When something flares, the quickest of the four is usually the second: put your attention on your feet or the sound of the…

Five minutesEquanimity and perspectiveMindfulnessQur’an 18:45

Nobody has to send kind wishes to the person who hurt them, least of all on somebody else's schedule. If that step is being pushed on you, you can decline it and keep the rest of the practice.

Reaching for warmth toward someone who did real harm can bring shame, or a flood of the original event, or the queasy sense of having been talked…

Five minutesEquanimity and perspectiveMindfulnessQur’an 12:86

Have three or four openers ready before you need them. For what it is worth. Can I run something by you. You might not like this, so give me the benefit of the doubt.

When you are stirred up you will not compose diplomatic language on the spot, so the phrases have to be picked in advance and worn in. Say them aloud…

Five minutesEquanimity and perspectiveMindfulnessQur’an 3:173

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