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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.
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.
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.
Notice the story you are telling yourself about why they did that, and hold it loosely.
The first explanation that arrives is rarely the whole truth, and often the least generous one.
Take ten quiet minutes to decompress before you walk in the door.
Arriving already softened means the day's stress is not spent on the person you love.
Do not say the small unkind thing about them to someone else.
Today, notice the moment when you could make an easy joke at your spouse's expense, to a friend, a sibling, your mother, the group chat. Don't. Say…
Take the sarcasm out of one conversation today.
Contempt is the most corrosive tone in a marriage; its opposite is plain, warm respect.
There is more about your marriage than the practices: the your marriage area has the themes and the courses too.