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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.
Going deeper into a feeling only helps if it is being put in order at the same time. Depth without order is just flooding.
So as the feeling rises, keep laying it out: this is what happened, this is what my body did, this is what I was afraid it meant. If your chest is…
Take one episode from this week and give it five lines: what set it off, how you read it, what happened in your body, what you took it to mean, and what you wanted to do.
Doing this with an actual event, rather than in general, is what makes it useful. Keep the lines short and resist tidying them into something more…
When you are already angry, imagining your way into someone else's head asks the tired part of you to do the heavy lifting. Start with your body instead: look at their face, let your breathing and your shoulders come closer to theirs.
Perspective taking is a fine skill on a calm day. In the middle of a row it tends to slide into arguing with a version of the other person you have…
If you can do a cutting impression of someone, you already own the machinery for empathy. It is the same copying, pointed somewhere else.
People who get angry often are usually sharp readers of other people. They catch the tone, the face, the walk, and can play it back exactly. Try that…
Looking for a whole subject rather than a single practice? Start from the nine areas.