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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.
You were the child. They were the adults. Say it as often as you need to, because shame will keep quietly filing it the other way round.
It is not an argument to win, more a fact to keep returning to. When a memory arrives with you cast as the guilty one, try describing the same scene…
When a child cannot stop what is happening, the mind often settles on the one explanation that leaves some control: it must be me. Being powerless and being at fault are not the same thing, though they can feel identical.
Try separating what was genuinely within your reach at that age from what you assumed, or were told, was your job. A child cannot make a parent stop…
A child facing a frightening parent often reaches for the safer story: I am the bad one and they are fine. It costs the child their sense of worth and buys them a world that still makes sense.
If that bargain feels familiar, notice that it was clever rather than foolish. A small person who depends on someone cannot afford to know that…
Shame works like a lid. While it is on, the anger and the sadness underneath stay out of reach, which is why going straight for them so rarely works.
If you keep trying to cry and nothing comes, or you know you should be furious and feel only flat and small, look at what is sitting on top. Naming…
Looking for a whole subject rather than a single practice? Start from the nine areas.