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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

71 practices
Grounding and settling remove filterClear all
How long you have
A minute 28Five minutes 35Twenty minutes 6Longer 2
Who it is written for
A practitioner 71Me 67Someone I care about 58
Where you are right now
Struggling right now 35Coping, mostly 27Getting ready for something 9
On your own, or with someone
On my own 60Involves someone else 9Both of us together 2
Theme · Grounding and settling
Medication and how it works 177Your nervous system 120Systems for daily life 114What anger actually is 103Getting assessed and diagnosed 93The moment before you snap 88Choosing your response 81Get started 74Grounding and settling 71Treatment and medication 71Moving your body 71Equanimity and perspective 68Feelings and focus 66Your sense of time 66Touch and bodywork 65What ADHD actually is 65Cool the body first 65Screens and attention 62Exercise, food and other supports 61The fear underneath anger 61Bringing the future closer 60Staying regulated in conflict 60Food, caffeine and fuel 59When everything feels flat 54Practising under provocation 46The cost of avoiding 44Structure and routine 36Growing empathy 36Breathing 35Shame and stigma 35Reading, numbers and learning differences 34What worry does 34Making it stick 33Treatment and medication 31Being seen and judged 30Emotions as signals 30Tolerate distress 27Remembering to do it 27Knowing your partner 25Feeling from the inside 25Breaking the worry loop 24When you use something to cope 24Answering bids 24What you are actually defending 24Facing it a step at a time 24Repair after rupture 19Shame 19Obsessions and compulsions 18Shared spiritual life 17Rebuilding trust 17Righteous anger and perfectionism 17When anger turns to harm 15Affection and touch 15Fondness and admiration 15Posture and how you carry yourself 13Listening and understanding 13Rituals of connection 13Self-compassion 12Question the thought 11Use your strengths 10Gratitude 9Anger, alcohol and the body 8When you go numb 7Panic and the body 5Rest and pacing 5Living with uncertainty 5Letting it out safely 4Meaning after harm 4Safety and grounding 4Your worth is not conditional 3Working with anger 3Act on your values 3Calm the body 3Notice the pattern and flex 3Name what you feel 3Let the wave come 3Validate yourself and others 2Find meaning 2Care for yourself in loss 2Listen to the body 2Ride the urge 2Patience and trust 2Help someone grieving 2Keep the bond 2Face it gently 2Hold a boundary 2Work with your brain 2Ask and say no well 2Your window of tolerance 2Get it out of your head 2
Approach
Body based 53Mindfulness 18
When
Any ordinary day 34Under stress 30Coming and going 5When apart 1After a row 1

Let the breath go along with the movement rather than counting it out. If you are guiding someone, do not set the pace of their breathing for them.

Being told exactly when to breathe in and out is unpleasant for more people than you would expect, and for anyone whose breath was held tight through…

Five minutesGrounding and settlingBody basedQur’an 48:4

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

Walk somewhere at a deliberately slower pace than normal. Stop now and then to look at something properly, and let your breathing settle into the pace.

Choosing to go slower is itself the exercise, because it is a small piece of holding back that you can actually feel. Ten minutes is plenty. Outdoors…

Twenty minutesGrounding and settlingMindfulnessQur’an 67:15

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

Your settling kit should cost nothing. Tea you already buy, a photo already on your phone, an old jumper, a smooth stone, a puzzle that takes your whole attention.

Anything you have to buy first becomes a reason not to start, and for anyone short of money it can add a layer of shame to the thing that was meant…

Twenty minutesGrounding and settlingBody basedQur’an 16:80

If you are going to try a mindfulness course, give it the full eight weeks before deciding. Expect a real but moderate change rather than a different life.

Courses of this length help a good number of people and do very little for others, which is worth knowing at the start so that being in the second…

LongerGrounding and settlingMindfulnessQur’an 20:130

Attention problems often travel with anxiety or low mood, and those two eat working memory as well. Settling that layer can make everything else look quite different.

If you are anxious most of the day you will lose track of things, forget what you came into the room for and struggle to hold a plan, whether or not…

LongerGrounding and settlingMindfulnessQur’an 9:118

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