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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.
Hold up two hands: one is you, the other is what you are feeling. Ask how far apart they are right now, and you have a quick reading of where you stand.
Hands touching means you have merged with it and the feeling is speaking as you. A gap means you can still see it as something happening. The gap…
In a row, the words themselves rarely do the damage. The damage comes from what you do once you have decided the words mean something about you.
Someone can say something ugly and you can hear it as noise coming out of a person having a bad life. That is not pretending it was fine. It is…
Instead of marking a page, press one fingertip lightly against your knee each time you notice a thought going by. Nobody in the room will see it.
The paper version is fine at home and useless in a meeting or halfway through an argument, which is exactly where you need it. A small press, like…
Picture a quick accelerator and a sluggish brake. In the moment the useful question is not "am I right", it is "which pedal is my foot on".
The brake also gets tired. After a long day of holding things in, the same remark lands harder, and that is worth planning around rather than judging…
Sometimes you dislike a person or a room before you can say why. The fast part of you stores feelings, not explanations, so the reaction arrives whole and wordless.
Looking for a whole subject rather than a single practice? Start from the nine areas.
If you cannot account for your reaction, you are not being evasive, and neither is anyone else who cannot account for theirs. Asking "why are you…