Practices

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.

What matches

113 practices

Narrow these down

There is no point reasoning with yourself while you are still lit up. Wake the part of you that does the reasoning first, then hand it the problem.

Under real arousal the clever reframes you learned are simply not available, which is why they seem to evaporate exactly when they are needed.…

Five minutesChoosing your responseCoreQur’an 2:153One line of research

Before you reply to something that stung, quietly rate how stirred up you are, one to ten.

Naming the number makes the feeling something you are watching, rather than something driving you.

A minuteStaying regulated in conflictCoreQur’an 3:134One line of research

Breathe out for longer than you breathe in, six slow times, before you answer.

A longer out-breath settles the body first, so your words come from a calmer place.

A minuteStaying regulated in conflictCoreQur’an 42:37One line of research

Give any reply to a difficult message a full hour before you send it.

An hour is usually enough for the sting to fade and your kinder, clearer self to return.

A minuteStaying regulated in conflictCoreQur’an 3:134One line of research

Anger is the most physical of the feelings. It goes straight into the muscles, so talking yourself out of it while your arms are already ready to move is hard work.

This is why advice that stays in the head tends to slide off anger in particular. Something has to change in the body as well: the breath slowed, the…

A minuteCool the body first

Looking for a whole subject rather than a single practice? Start from the nine areas.

Core

Qur’an 8:11

One line of research

Anger has a shape you can learn: jaw tightening, breathing heavier, heat in the face, and often a strange busyness in the hands. Find your own two or three.

The hands are worth watching, because they tend to say something before you do. Fingers curling, a grip tightening on the steering wheel, a mug held…

A minuteCool the body firstCoreQur’an 30:23One line of research

Anger has a shape before it has words. The body turns half away, a hand comes up, and the whole posture is saying no to something that has already happened.

Next time you feel it starting, look at your own hands and shoulders rather than at the other person. You can even take the posture on purpose for a…

A minuteEquanimity and perspectiveCoreQur’an 57:22One line of research

The hand you put up to fend someone off is already halfway to a fist. There is no clean place to stop once the movement is underway, which is why the early moment is the one worth having.

In practice that moment is smaller than you expect: the first flick of heat, the sentence forming that starts with you always. That is when stepping…

A minuteEquanimity and perspectiveCoreQur’an 2:156One line of research

Holding your tongue is expensive. It is fairer to admit that than to pretend the calmer version of you comes free.

Cost that goes unacknowledged turns into resentment, and resentment leaks out later in a shape you did not choose. Say it plainly to yourself…

A minuteEquanimity and perspectiveCoreQur’an 41:46One line of research

People have held themselves still through pain most of us cannot imagine. That does not make your Tuesday easier, but it moves the question from whether restraint is possible to how much you have trained.

The famous examples are extreme and they are not a target. What they establish is that the link between what the body is screaming and what the body…

A minuteEquanimity and perspectiveCoreQur’an 2:286One line of research

An urge has a shape. It rises, it peaks, and if you do not feed it, it falls away. Most people have never once watched one the whole way through.

Try it on a small one. Notice it start, keep your hands still and your mouth closed, and count how long it takes to fade. Slow breathing gives you…

A minuteEquanimity and perspectiveCoreQur’an 3:173One line of research

Fighting your own anger tends to make it louder. The part of you that flares does better treated as something to work with than something to defeat.

In the moment that can be as small as thinking, there you are, instead of, not this again. Pushing it under works for a while and then it arrives…

Five minutesEquanimity and perspectiveCoreQur’an 15:88One line of research

The aim is not to become someone with no force in them. It is to get a harness on the force and point it at something worth doing.

Anger usually knows something true: this was unfair, this matters to me, this cannot carry on. Keep that part and drop the delivery. The energy can…

Twenty minutesEquanimity and perspectiveCoreQur’an 12:86One line of research

Expect more anxiety, low mood, drinking and drug use in the young people coming through now. And expect the boys to say less about it, so go looking for irritability, trouble and substances instead of waiting to be told.

Ask parents what they are seeing rather than only what they have been told, and ask the young person directly and privately. Screening that rests on…

Five minutesGetting assessed and diagnosedCoreQur’an 21:83One line of research

Your brain is less a single organ than a crowd of billions of cells working out what to do next. The angry pull you feel is one voice in that crowd, not the whole of you.

This matters most in the second when an impulse arrives sounding completely certain. You can hear it, treat it as one contribution, and still not act…

A minuteMaking it stickCoreQur’an 13:11One line of research

One move to interrupt, one to settle. Open your hand, then take the slow breaths: the first buys you the gap and the second gives you something to do with it.

An interrupt on its own leaves you standing there, aware and still flooded. A settling practice on its own never gets going, because the moment goes…

A minuteMaking it stickCoreQur’an 94:7One line of research

Sometimes you can feel the whole exchange lined up before it starts: your line, then theirs, then the door. Leaving your line out is enough to stop the sequence that once.

Nothing impressive is required. You sit there, you say nothing, you let the moment go past unfilled and you find out that it can. Some scripts do…

A minuteMaking it stickCoreQur’an 31:17One line of research

Knowing something calmly and feeling it are two separate achievements, and the second takes longer. If you can say the reasonable thing but it does not touch how you feel, you are partway, not failing.

The gap does not close by arguing with yourself harder. It closes by living it: doing the practice in real situations, in your body, while the…

Twenty minutesMaking it stickCoreQur’an 87:8One line of research

If a parent has been saying since the first year of school that something is wrong with their child's reading, start from the assumption that they are right. They have watched more of it than anyone else has.

The usual story is years of being told the child is fine, a little behind, will catch up, and then a diagnosis at nine or ten when the easiest years…

Twenty minutesReading, numbers and learning differencesCoreQur’an 80:3One line of research

A child who cannot bear the noise, the lights and the scratchy jumper all day will be hard to be around by the afternoon. That child usually gets described as badly behaved rather than as overwhelmed.

Once a child is understood to be choosing it, everything that follows is punishment, the arousal climbs, and the sensory difficulty gets worse. That…

Twenty minutesReading, numbers and learning differencesCoreQur’an 49:11One line of research