Practices

In the heat of it there is no middle ground on offer. Asking yourself to see the grey areas mid argument is asking for something your mind is not running just then.

Extremity is the point of the system: anything built to survive a serious threat cannot stop to weigh probabilities. So when you notice you have gone…

Talking yourself out of anger while it is peaking rarely works. Noticing that a thought is happening costs far less than winning an argument with it.

The reasonable voice is quiet exactly when the alarm is loud, so debating yourself tends to end with you losing to yourself and feeling worse for it.…

Angry eyes and focused eyes look alike because they are doing the same job. Anger is your attention locked hard onto one target.

That description is more useful than a moral one, because attention is something you can practise and being a good person is not something you can…

Whatever you fix on costs you everything else in the room. In anger the picture stops moving and the target becomes the whole of it.

This is why the alternatives someone offers you mid argument sound like nonsense. You are not refusing to see them, you genuinely cannot see them…

Strong feeling narrows what you are aiming at, a narrow aim makes anything touching it look enormous, and that makes the feeling stronger. Get in early, because the loop is cheapest to interrupt at the start.

Waiting until you notice how big it has become means waiting until the loop has already gained. The practical version is to act on signals you would…

Before you start a practice that needs a pen and paper, have the pen and paper. It sounds too small to matter and it is the difference between doing the exercise and daydreaming about it.

The physical object is what turns something happening inside you into something you can count. If you are doing this with someone over a screen, ask…

What you are doing when you sit on the bank has a name. Researchers call it metacognitive distancing, and it has been studied for decades.

Knowing the name matters more than it should. Plenty of people, and especially people who were sent to get help rather than choosing it, quietly file…

The river is a way of talking, not a scene to imagine. You are not trying to see water, you are looking inward and noticing what turns up.

This is the most common way the practice goes wrong. People build a lovely picture of a stream, get bored of it, and decide the exercise does nothing…

If the thought arrives that this is going too fast and you cannot keep up, that thought gets a dot like everything else. There is no version of this you can fail.

Fast minds are common and they are not a disqualification. When too much is going past to mark, mark that. The exercise is not a race against your…

There is no accuracy to aim for here and nothing to beat. Every dot means you got back to the bank, and that is the entire scoring system.

People who are hard on themselves will turn anything into a test, and a test is the one thing that will wreck this. You are not aiming for a tidy…

If a river on a summer afternoon does nothing for you, use something plainer. Counting the traffic from a porch, or standing outside a shop counting how many people walk past, does the same job.

Metaphors are personal and there is no prize for liking the poetic one. Some people take to it straight away when it is a road and a stopwatch…

Run it for about ninety seconds, stop, and see how that was. Short and repeated beats one long sit, especially if sitting still is not your strong point.

A minute and a half is short enough that a restless or reluctant person will agree to it, and long enough for something to happen worth talking…

If the page is covered in dots, that is not a mind that failed to settle. That is the number of times you came back.

Nearly everyone assumes the aim is a quiet head and then quits when the head refuses. Change what you are counting. Quiet is not something you can…

There was a moment when the urge came up and you watched it instead of acting. Notice that, mark the date if you can, because that is your proof it is possible.

People chasing this skill often think they have never managed it, when in fact they did it last Thursday in a car park and never counted it. Name the…

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…