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

9 practices
Grounding and settling remove filterA minute remove filterCoping, mostly remove filterClear all
How long you have · A minute
A minute 9Five minutes 14Twenty minutes 4
Who it is written for
A practitioner 9Me 6Someone I care about 5
Where you are right now · Coping, mostly
Struggling right now 17Coping, mostly 9Getting ready for something 2
On your own, or with someone
On my own 5Involves someone else 4
Theme · Grounding and settling
Staying regulated in conflict 46Choosing your response 25Answering bids 22Medication and how it works 18The fear underneath anger 18The moment before you snap 17Bringing the future closer 17Fondness and admiration 15Your nervous system 15Equanimity and perspective 14Knowing your partner 14Affection and touch 14Get started 13Systems for daily life 13Repair after rupture 13What anger actually is 13Growing empathy 12Your sense of time 12Cool the body first 12Treatment and medication 11Structure and routine 10Grounding and settling 9Gratitude 9Listening and understanding 8When everything feels flat 8Feelings and focus 8Moving your body 7Getting assessed and diagnosed 7Touch and bodywork 6Making it stick 6Exercise, food and other supports 6Remembering to do it 6Rituals of connection 6Shared spiritual life 6Screens and attention 5What you are actually defending 5Rebuilding trust 5Being seen and judged 5Emotions as signals 5Practising under provocation 4Tolerate distress 4Breathing 4Food, caffeine and fuel 4Shame and stigma 4Treatment and medication 4Name what you feel 3Question the thought 3What ADHD actually is 3When you use something to cope 3Safety and grounding 3Self-compassion 3What worry does 3The cost of avoiding 3Reading, numbers and learning differences 2When anger turns to harm 2Calm the body 2Facing it a step at a time 2Hold a boundary 2Let the wave come 2Meaning after harm 2Notice the pattern and flex 2Obsessions and compulsions 2Patience and trust 2Ride the urge 2Shame 2Validate yourself and others 2Working with anger 2Your worth is not conditional 2Breaking the worry loop 1Your window of tolerance 1Righteous anger and perfectionism 1Panic and the body 1Listen to the body 1Act on your values 1Keep the bond 1Help someone grieving 1Get it out of your head 1Feeling from the inside 1Face it gently 1Care for yourself in loss 1Ask and say no well 1Anger, alcohol and the body 1
Approach
Body based 8Mindfulness 1
When
Any ordinary day 5Coming and going 4

Say it plainly whenever you teach anything: the way I am showing you this is not the way it has to be done. Change it until it works for you.

Anyone who has failed at the standard version of something several times will not try again unless they are told clearly that adapting it is allowed.…

A minuteGrounding and settlingMindfulnessQur’an 65:7

If talking about feelings has always felt foreign or a bit embarrassing, treat this as a once a day checklist instead. Five boxes, no discussion, nothing to perform.

Plenty of people who go blank at how are you feeling can tell you straight away whether their shoulders are tight or their breathing is shallow.…

A minuteGrounding and settlingBody basedQur’an 7:205

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

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.