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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

27 practices

Grounding and settling Coping, mostly Clear all

How long you have

A minute 9 Five minutes 14 Twenty minutes 4

Who it is written for

A practitioner 27 Me 24 Someone I care about 15

Where you are right now · Coping, mostly

Struggling right now 35 Coping, mostly 27 Getting ready for something 9

On your own, or with someone

On my own 22 Involves someone else 4 Both of us together 1

Theme · Grounding and settling

Medication and how it works 104Systems for daily life 70 Getting assessed and diagnosed 63 Your nervous system 61 What anger actually is 60 Staying regulated in conflict 60 Get started 48 Moving your body 48 Equanimity and perspective 46 Choosing your response 44 The moment before you snap 43 Bringing the future closer 43 The fear underneath anger 42 Exercise, food and other supports 41 Your sense of time 40 Treatment and medication 39 Touch and bodywork 38 Feelings and focus 38 When everything feels flat 32 Screens and attention 32 What ADHD actually is 30 Growing empathy 28 Grounding and settling 27 The cost of avoiding 26 Structure and routine 26 Knowing your partner 25 Answering bids 24 Food, caffeine and fuel 24 What worry does 23 Practising under provocation 22 Cool the body first 20 Treatment and medication 20 Emotions as signals 20 What you are actually defending 20 Breathing 19 Repair after rupture 19 Making it stick 19 Being seen and judged 18 Rebuilding trust 17 Shared spiritual life 17 Righteous anger and perfectionism 16 Affection and touch 15 Fondness and admiration 15 Breaking the worry loop 14 Shame and stigma 14 Rituals of connection 13 Listening and understanding 13 Remembering to do it 13 Feeling from the inside 12 When you use something to cope 11 When anger turns to harm 11 Tolerate distress 10 Reading, numbers and learning differences 10 Gratitude 9 Facing it a step at a time 9 Use your strengths 8 Self-compassion 8 Anger, alcohol and the body 6 Obsessions and compulsions 6 Question the thought 5 Posture and how you carry yourself 4 Meaning after harm 4 Safety and grounding 4 Act on your values 3 Shame 3 Panic and the body 3 Let the wave come 3 Notice the pattern and flex 3 Name what you feel 3 Your worth is not conditional 3 Working with anger 3 Calm the body 3 Ask and say no well 2 Your window of tolerance 2 Work with your brain 2 Ride the urge 2 Rest and pacing 2 Patience and trust 2 Listen to the body 2 Care for yourself in loss 2 Validate yourself and others 2 Keep the bond 2 Hold a boundary 2 Help someone grieving 2 Get it out of your head 2 Find meaning 2 Face it gently 2 When you go numb 1 Living with uncertainty 1

Approach

Body based 19 Mindfulness 8

When

Any ordinary day 21 Coming and going 4 Under stress 2

Instead of breathing deeply in general, pick the place that feels tight, the front of the ribs, the chest, one shoulder, and send the breath there.

You are not really moving air into your shoulder, but putting your attention there while you breathe does two things: you start to feel that area in…

Five minutesGrounding and settlingBody basedQur’an 39:23

After movement, take a moment on five things: the quality of your mind, of the sensation in your body, of your breathing, of your mood, and of your energy.

Doing this after moving rather than before gives you something to notice, since the body has just changed. Over time it builds a vocabulary. People…

Five minutesGrounding and settlingBody basedQur’an 91:7

End a check-in with a question rather than a summary: what do I need in order to be properly here today?

Noticing your state can leave you stuck in reporting on yourself. The need question turns it into something you can act on, and the answer is often…

Five minutesGrounding and settlingBody basedQur’an 2:186

If sitting still with your eyes closed has never worked, do it moving. Walking, washing up, gardening: the exercise is the same, and there is something to hold on to.

Sitting meditation asks for the hardest possible version of the task, sustained inward attention with nothing outside to grip. Attach attention to…

Twenty minutesGrounding and settlingMindfulnessQur’an 3:191

If your child is learning to settle, learn it alongside them rather than supervising. Parents who practise report less stress of their own and less flying off the handle.

Attention difficulties run in families, so the adult in the room is often working with much the same wiring at the end of a longer day. Practising…

Twenty minutesGrounding and settlingMindfulnessQur’an 16:80

If your imagination runs away with you, use it rather than fight it. Guided imagery gives a vivid mind somewhere to go.

Being able to disappear into a scene is a real ability, even when it has mostly got you into trouble at school and in meetings. A recording that…

Twenty minutesGrounding and settlingMindfulnessQur’an 40:64

Left, right, left, right. Walking, swimming, drumming and rowing all give the body the same steady side to side rhythm that the seated techniques are copying.

If tapping your own shoulders feels odd, or you would rather not do anything that looks like a technique, go for a walk instead and let the rhythm do…

Twenty minutesGrounding and settlingBody basedQur’an 20:53

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