Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

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

8 practices
Moving your body remove filterUnder stress remove filterClear all
How long you have
Five minutes 4Twenty minutes 3Longer 1
Who it is written for
Me 8A practitioner 8Someone I care about 8
On your own, or with someone
On my own 7Involves someone else 1
Theme · Moving your body
The moment before you snap 32Cool the body first 31Grounding and settling 30Choosing your response 28Your nervous system 24Touch and bodywork 22Staying regulated in conflict 20What anger actually is 20The fear underneath anger 18Feelings and focus 16Equanimity and perspective 15Tolerate distress 11Breathing 10The cost of avoiding 10Feeling from the inside 9Answering bids 9Systems for daily life 9Shame 8Screens and attention 8Practising under provocation 8Medication and how it works 8Moving your body 8What worry does 7Getting assessed and diagnosed 7When everything feels flat 6Affection and touch 6When anger turns to harm 6Bringing the future closer 6Making it stick 6Shame and stigma 6Breaking the worry loop 6What you are actually defending 5Knowing your partner 5Food, caffeine and fuel 5Question the thought 5Emotions as signals 5Treatment and medication 5Facing it a step at a time 5Letting it out safely 4Obsessions and compulsions 4Growing empathy 4Posture and how you carry yourself 4Get started 4Working with anger 3Calm the body 3Let the wave come 3Righteous anger and perfectionism 3Listening and understanding 3Being seen and judged 3Safety and grounding 3Name what you feel 3Exercise, food and other supports 3Treatment and medication 2Ride the urge 2Self-compassion 2Your sense of time 2Structure and routine 2Patience and trust 2Meaning after harm 2Reading, numbers and learning differences 2When you use something to cope 2Rebuild trust 2Anger, alcohol and the body 1Your window of tolerance 1What ADHD actually is 1Validate yourself and others 1Repair after rupture 1Panic and the body 1Shared spiritual life 1Remembering to do it 1Care for yourself in loss 1Listen to the body 1Act on your values 1Rest and pacing 1
Approach
Medical and treatment 4Body based 4
When · Under stress
Any ordinary day 56Under stress 8In a change 4Coming and going 2After a row 1

Moving first does not only help you concentrate. It takes some of the heat out of being stuck, which is often the thing that ends the task.

For a lot of people the problem is not the maths, it is what happens inside them when the maths does not come immediately. That surge of frustration…

Five minutesMoving your bodyMedical and treatmentQur’an 20:77

Hours of nothing, then panic, then three hours locked onto the wrong task, then dread, then a promise that tomorrow will be different. If that is your day, it is a known pattern and not a character flaw.

People post this shape as a joke and clinicians recognise it as an accurate description. Seeing it written down is often the moment something…

Five minutesMoving your bodyMedical and treatmentQur’an 19:23

When you are low, the thing most likely to help is the thing you have least appetite for. Make the first step small enough that appetite is not required.

Getting as far as the front door can be the whole task on a bad day. Standing up, putting your shoes on, then deciding, is a fair plan. Anyone…

Five minutesMoving your bodyBody basedQur’an 19:25

A movement practice comes apart into pieces: the shapes, the breathing, the noticing. On a day when the whole thing is beyond you, take one piece.

Just the breathing, sitting where you already are, is a practice. So is one stretch held for a minute. Doing a fragment keeps the thread going, and…

Five minutesMoving your bodyBody basedQur’an 2:239

If a child is climbing the walls, green space helps most, a walk down a busy street helps a bit, and staying in the room helps least. Any of the three beats none.

The research on this puts them in that order rather than saying only a forest will do. A park, a scruffy playing field, the bit of grass behind the…

Twenty minutesMoving your bodyMedical and treatmentQur’an 29:20

Slow movement practices seem to help mood, sleep and the general hum of stress. Bringing that background level down often does more for your concentration than trying to concentrate harder.

Running on a constant stress signal wears down exactly the part of you that plans, waits and holds a thought. So lowering the load is not a soft…

Twenty minutesMoving your bodyMedical and treatmentQur’an 16:15

Some of what you are carrying has not finished happening. Movement that soothes rather than pushes tends to suit that better than anything strenuous.

Advice built around a danger that has passed does not fit a person still meeting it weekly, whether that is racism, an unsafe household or work that…

Twenty minutesMoving your bodyBody basedQur’an 2:153

If talking about it has not shifted things, a body based practice is worth trying next. It is not a consolation prize.

Some of what trauma leaves behind sits underneath words: the flinch, the going blank, the pull towards hurting yourself. Practices that work through…

LongerMoving your bodyBody basedQur’an 2:60

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