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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.
Nobody ever came for help because they were too happy. What arrives as irritation or flatness on the surface is usually fear, grief or shame underneath.
So when someone snaps at you, or when you go cold and clipped yourself, treat that as the top layer rather than the whole story. The useful question…
Go back to the second before you reacted. Not the argument, not the history, just that one second and what crossed you in it.
Most people have to genuinely search for the answer, and the searching is where the work happens rather than in whatever they eventually say.…
When all you can say is that something happened and you went off, take it apart in five pieces: what set it off, how you read it, what your body did, what you made it mean, and what you wanted to do next.
Written out on paper it usually stops being a blur. You often find the trigger was small and the meaning was enormous, or that your body was already…
Ask what is happening in the body right now, in the moment it happens, rather than asking afterwards what the feeling was.
A shutdown is quickest to catch while it is switching on. The question that works is small and physical: what is happening in your chest, your…
There is more about low mood and hard feelings than the practices: the low mood and hard feelings area has the themes and the courses too.
When you go blank or shut down under pressure, try meeting it with 'of course I did'. That response was learned somewhere it was needed, and it is still running long after the danger passed.
Put a place on it if you can. Whose house were you in when going quiet was the safest thing available? Naming where it came from does two things at…