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

9 practices

Feeling from the inside Under stress Clear all

How long you have

A minute 2 Five minutes 7

Who it is written for

A practitioner 9 Me 8 Someone I care about 2

Where you are right now

Struggling right now 7 Coping, mostly 2

On your own, or with someone

On my own 8 Involves someone else 1

Theme · Feeling from the inside

The moment before you snap 32 Cool the body first 31 Grounding and settling 30 Choosing your response 28 Your nervous system 24 Touch and bodywork 22 What anger actually is 20 Staying regulated in conflict 20 The fear underneath anger 18 Feelings and focus 16 Equanimity and perspective 15 Tolerate distress 11 Breathing 10 The cost of avoiding 10 Answering bids 9 Systems for daily life 9 Feeling from the inside 9 Practising under provocation 8 Screens and attention 8 Shame 8 Medication and how it works 8 Moving your body 8 Getting assessed and diagnosed 7 What worry does 7 Breaking the worry loop 6 When anger turns to harm 6 Bringing the future closer 6 When everything feels flat 6 Shame and stigma 6 Making it stick 6 Affection and touch 6 Facing it a step at a time 5 Knowing your partner 5 Emotions as signals 5 Food, caffeine and fuel 5 Question the thought 5 Treatment and medication 5 What you are actually defending 5 Obsessions and compulsions 4 Growing empathy 4 Get started 4 Letting it out safely 4 Posture and how you carry yourself 4 Listening and understanding 3 Being seen and judged 3 Calm the body 3 Let the wave come 3 Name what you feel 3 Exercise, food and other supports 3 Righteous anger and perfectionism 3 Safety and grounding 3 Working with anger 3 Rebuild trust 2 Patience and trust 2 Self-compassion 2 Meaning after harm 2 Ride the urge 2 Structure and routine 2 Reading, numbers and learning differences 2 When you use something to cope 2 Treatment and medication 2 Your sense of time 2 Care for yourself in loss 1 What ADHD actually is 1 Validate yourself and others 1 Shared spiritual life 1 Your window of tolerance 1 Anger, alcohol and the body 1 Rest and pacing 1 Repair after rupture 1 Remembering to do it 1 Panic and the body 1 Act on your values 1 Listen to the body 1

Approach

Body based 5 Mindfulness 4

When · Under stress

Any ordinary day 16 Under stress 9

One of the earliest signs that you are drifting out of the present is that your hands and feet go vague. Not numb exactly, just less there.

It tends to happen before you notice you have gone anywhere. If you learn your own version of it, you get an early warning: a chance to press your…

A minuteFeeling from the insideBody basedQur’an 41:53

When what is happening inside gets too loud, turn outward. Name what you can see, listen for the furthest sound, press your feet into the floor.

This is not avoidance. The outward senses and the sense of where your body sits both carry information about now, which is exactly what the flooding…

A minuteFeeling from the insideBody basedQur’an 9:118

If you are going to bring attention to your body, start with where your body is rather than what it feels. Feet on the floor, back against the chair, the weight of your hands in your lap.

Attention to the inside, the chest, the stomach, the throat, sits close to the emotional wiring and can open more than you meant to open. Position in…

Five minutesFeeling from the insideBody basedQur’an 51:21

One question does a lot of work: is what my body is doing right now a fair match for what is actually in front of me? Ask it plainly, and let the answer be either yes or no.

The point is not to talk yourself out of the feeling. The signal is information and it deserves a hearing. But you can hold it up against the room…

Five minutesFeeling from the insideBody basedQur’an 12:53

When someone is distressed, moving too fast to settle them can land as a message that their distress is not welcome here. Let them set the speed.

Offering a breath, a blanket, a change of subject: all of it can help, and all of it can arrive as a shutting down if it comes before the person has…

Five minutesFeeling from the insideBody basedQur’an 15:97

Picture what you feel as weather. A clear morning, a wind picking up, a storm sitting on the far hills. Weather is real, and weather moves.

The useful part is the distance. You are the field, not the storm. And every kind of weather in the picture is on its way somewhere, which quietly…

Five minutesFeeling from the insideMindfulnessQur’an 39:23

If something will not shift, pair it with the breath: 'I am' as you breathe in, 'letting go' as you breathe out. Let the out breath be the longer one.

Giving the mind two short phrases to hold occupies it just enough that it stops arguing with the feeling. Meanwhile the long exhale does its own…

Five minutesFeeling from the insideMindfulnessQur’an 13:28

Let the uncomfortable thing be uncomfortable, without arguing with it. People are often surprised by the relief that follows.

Much of what makes a bad feeling unbearable is the second layer: the objecting, the wishing it gone, the fear that it means something about you. Drop…

Five minutesFeeling from the insideMindfulnessQur’an 12:86

You are allowed to move. Wiggle your toes, rub one arm from shoulder to hand, put a palm on your chest. A body that is doing something is much easier to feel than one held still.

Sitting perfectly still and waiting for sensation is hard work if you are numb, and it often ends with the conclusion that you are broken at this.…

Five minutesFeeling from the insideMindfulnessQur’an 89:27

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