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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.
If you feel yourself rising, sit down. It is the smallest instruction in the whole toolkit and often the one that works.
Standing tall with a raised voice tells your own body that a fight is on, and it tells the other person the same thing, so they brace and match you.…
A sigh opens the chest and drops the guard for a second. That is part of why it feels like relief and part of why the other person softens too.
Anger holds the body braced: shoulders up, chest closed, everything protecting the middle. A sigh undoes some of that, and it is hard to keep the…
There is a fair worry that punch shaped exercise simply practises the punch. The test is easy: if the angry story is still running in your head, it is rehearsal.
You can check mid set. Ask what you are actually attending to. Counting, the burn in your arms and the sound of your breathing are all signs the…
Instead of shutting your eyes, let your gaze go soft and wide: the sky, the far wall, the space above someone's shoulder. Keep them open and let the focus loosen.
Closing your eyes in front of someone reads as walking out of the conversation, and it often makes things worse. A soft open gaze breaks the lock…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Shouting it out does not empty the tank. Going over it loudly, in your head or at somebody, tends to keep the anger topped up rather than draining it.
There is a difference between letting pressure out of the body and rehearsing the grievance. A walk, a swim, hard cleaning, prayer: all of that…