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

28 practices

Grounding and settling A minute Clear all

How long you have · A minute

A minute 28 Five minutes 35 Twenty minutes 6 Longer 2

Who it is written for

A practitioner 28 Me 24 Someone I care about 24

Where you are right now

Struggling right now 17 Coping, mostly 9 Getting ready for something 2

On your own, or with someone

On my own 21 Involves someone else 7

Theme · Grounding and settling

Staying regulated in conflict 46 The moment before you snap 39 Choosing your response 36 Cool the body first 34 Grounding and settling 28 What anger actually is 26 Your nervous system 25 Medication and how it works 25 Systems for daily life 24 Bringing the future closer 22 Answering bids 22 The fear underneath anger 22 Get started 20 Treatment and medication 18 Equanimity and perspective 17 Your sense of time 17 Structure and routine 16 Fondness and admiration 15 Affection and touch 14 Growing empathy 14 Practising under provocation 14 Making it stick 14 Knowing your partner 14 Repair after rupture 13 Touch and bodywork 13 Feelings and focus 12 Food, caffeine and fuel 11 Getting assessed and diagnosed 11 Moving your body 9 When everything feels flat 9 The cost of avoiding 9 Gratitude 9 Exercise, food and other supports 9 Breathing 9 What ADHD actually is 8 Listening and understanding 8 Being seen and judged 8 Tolerate distress 8 Treatment and medication 8 Screens and attention 7 Remembering to do it 7 Shame and stigma 6 What you are actually defending 6 Shared spiritual life 6 Rituals of connection 6 What worry does 6 Feeling from the inside 5 Shame 5 Posture and how you carry yourself 5 Rebuilding trust 5 Emotions as signals 5 Self-compassion 4 Question the thought 4 Obsessions and compulsions 3 When you use something to cope 3 Safety and grounding 3 Name what you feel 3 Facing it a step at a time 3 When anger turns to harm 2 Notice the pattern and flex 2 Panic and the body 2 Patience and trust 2 Meaning after harm 2 Ride the urge 2 Righteous anger and perfectionism 2 Let the wave come 2 Reading, numbers and learning differences 2 Validate yourself and others 2 Working with anger 2 Breaking the worry loop 2 Your worth is not conditional 2 Hold a boundary 2 Calm the body 2 Face it gently 1 Letting it out safely 1 Get it out of your head 1 Help someone grieving 1 Your window of tolerance 1 Care for yourself in loss 1 When you go numb 1 Keep the bond 1 Listen to the body 1 Rest and pacing 1 Ask and say no well 1 Anger, alcohol and the body 1 Act on your values 1

Approach

Body based 26 Mindfulness 2

When

Under stress 15 Any ordinary day 7 Coming and going 4 When apart 1 After a row 1

Before you walk into a room with someone, ask what you are carrying in with you, and what you are likely to leave behind when you go.

State travels ahead of words. A hard conversation an hour ago, a bad night, a piece of news you have not dealt with: any of it will be in the room…

A minuteGrounding and settlingBody basedQur’an 50:16

Ask who you are today and what body you are living in today, and let the answer be different from yesterday's. You are more fluid than solid.

Hard experience tends to freeze a person into a description: the damaged one, the difficult one, the one who cannot cope. Asking the question daily…

A minuteGrounding and settlingBody basedQur’an 89:27

Whenever you offer a standing practice, offer the seated version in the same breath, and mean it. Say plainly that people should look after their own bodies and change anything that does not suit them.

Say it before you begin, not afterwards, so that nobody has to interrupt to ask. If you cannot see the people you are guiding, say that too, and say…

A minuteGrounding and settlingBody basedQur’an 65:7

When you sit down to breathe, notice your pelvis. Tucked hard under or tipped hard forward both squeeze the breath; somewhere in the middle lets the diaphragm move.

Rock gently forward and back a few times and stop where the breath feels easiest, rather than aiming for a posture that looks correct. You will…

A minuteGrounding and settlingBody basedQur’an 2:22

Before twisting, draw your belly gently in towards your spine. It looks after your lower back, and it is worth feeling for its own sake: you steady the middle before you turn towards anything.

The physical version is simple. A light drawing in of the abdomen, not a clench, held while you rotate and released as you come back. The felt…

A minuteGrounding and settlingBody basedQur’an 16:15

Offer any movement in three sizes: small, medium and full. Let people take the one that fits today, and let them change their mind halfway through.

For a twist that might be a simple reach, or a reach with the other hand placed behind, or loose swinging arms. The three sizes do quiet work. They…

A minuteGrounding and settlingBody basedQur’an 65:7

Learn one plain standing position and keep coming back to it: feet under hips, hips under shoulders, ears above shoulders, chin drawn back a little, arms hanging.

The point is not that this posture is correct. It is that having one shape you return to gives you something to measure by, so you can tell that…

A minuteGrounding and settlingBody basedQur’an 2:22

When you offer someone a practice, ask them to tell you if it did nothing, and mean it. Say out loud that plenty of these do not land.

People agree that things helped for all sorts of reasons: not wanting to seem difficult, not wanting to disappoint you, having learned long ago that…

A minuteGrounding and settlingBody basedQur’an 16:53

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