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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 cannot let something pass that you never let arrive. Allowing the anger in, along with the grab that comes with it, is the part that takes courage.
Most of us try to skip that step by bracing before the feeling is properly here. The catch is that you only learn a feeling will not wreck you by…
The urge arriving and you acting on it are two separate events. Years of history may have welded them together, and they still come apart with practice.
Name them separately while they are happening: here is the surge, and here is me, still deciding. Some people keep their hands busy or their mouth…
Your alarm system is not your enemy. Picture the calmer part of you joining it with better information rather than overpowering it, and the whole business stops being a fight.
When people treat their own anger as a defect they add shame to it, and shame is petrol. A kinder account is that an old and very fast part of you…
Knowing you have other options and taking one are different things. Somewhere in there is the moment the choice actually gets made, and that moment is what you want to train.
Plenty of people can list better responses afterwards and still did the old one at the time. The gap sits somewhere other than knowledge: nobody was…
Looking for a whole subject rather than a single practice? Start from the nine areas.
A new response cannot be laid on top of a cycle that is still turning. Break the circle first, even clumsily, and the room for something else appears.
Interrupting looks small and slightly silly: standing up, walking to another room, going quiet mid sentence, putting the phone face down.…