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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.
Eventually the pen goes down and the finger stays still, and you simply notice what moves through you. That is the whole thing with the scaffolding taken away.
The props are there to teach you what noticing feels like, not to be carried around forever. Once you can tell the difference between being inside a…
There is a kind of mindfulness that means sinking right into a moment, and another that means stepping back from it. When you are angry, you want the second one.
Losing yourself in the taste of a coffee is a lovely practice and it is not this one. Going all the way into a feeling makes it bigger, which is…
Got drowsy doing it? Nothing has gone wrong. Your body has decided there is no threat here, which was rather the point.
People apologise for getting sleepy, as though they failed to concentrate hard enough. The heaviness is your alarm system standing down, and it is a…
You did not calm yourself down. You sat still and watched, and calm turned up. It is worth having that the right way round.
If you credit your own effort for the calm, you will reach for that effort next time you are furious, and it will not be there. Then the failure…
Some signals cannot be acted on. Ringing in the ears, an old ache, a resentment about something long finished: the alarm is real and there is nothing to answer it with.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Fighting a signal you cannot switch off lays a second misery on top of the first. People who live well with long term pain tend to do something else…