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What you wrote may mean you are thinking about ending your life or hurting yourself. If it does, please reach a person today. You do not need to be certain, and you do not need to explain it well.
What you wrote may mean someone is hurting you, threatening you or forcing you. If that is right, it is not yours to carry alone, and there are people whose job this is.
What you wrote may mean a child is being hurt, or that you are afraid you might hurt one. If you are frightened of what you might do, telling a doctor today is the right thing to do.
Make a safety planEvery number, by country
Inshirah is not a crisis service. Nobody reads what you write here, so nobody here can come to you. That is why this points you to people who can.
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.
A healthy heart rate is not a metronome. The small variations between beats are a sign your body can still adjust to what is in front of it.
Heart rate variability is exactly that: how much the gaps between beats change. More of it generally goes with a system that can speed up when needed…
If your usual trouble is a racing heart, a crowded head and never quite coming down, slow paced breathing with a feedback device is the one to try first.
Part of the appeal is that you can watch it work. Five or ten minutes of breathing at the pace the app sets, with the trace on the screen smoothing…
Rest your attention in the middle of your chest, let your breath slow as though it were moving in and out through there, and bring to mind something you feel warmly about.
A hand on your chest can help you find the place. The feeling does not have to be big: gratitude for something small, or the ordinary fondness you…
Slow breathing on its own does less than slow breathing with a warm feeling attached and something showing you how you are doing.
That is the difference between the deep breathing most people have tried and found underwhelming, and this. The feedback matters because otherwise…
Looking for a whole subject rather than a single practice? Start from the nine areas.
If you try to call up a good feeling and nothing arrives, you are in ordinary company. That blankness is common after a long stretch of hard years, and it is workable.
It helps to do this part with someone else at first, because another person will notice the flicker you dismissed. Look for what is reliably there…