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.

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140 practices

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When your head goes quieter during practice, nothing has been emptied out. It has filled up with something that does not need judging.

People take the quiet as proof they have finally cleared their mind, then feel cheated when the noise comes back. It never left. Attention was…

Five minutesThe moment before you snapMindfulnessQur’an 20:130One line of research

Eventually the pen goes down and the finger stays still, and you simply notice what moves through you. That is the whole thing with the scaffolding taken away.

The props are there to teach you what noticing feels like, not to be carried around forever. Once you can tell the difference between being inside a…

Five minutesThe moment before you snapMindfulnessQur’an 7:201One line of research

There is a kind of mindfulness that means sinking right into a moment, and another that means stepping back from it. When you are angry, you want the second one.

Losing yourself in the taste of a coffee is a lovely practice and it is not this one. Going all the way into a feeling makes it bigger, which is…

Five minutesThe moment before you snapMindfulnessQur’an 3:134One line of research

Got drowsy doing it? Nothing has gone wrong. Your body has decided there is no threat here, which was rather the point.

People apologise for getting sleepy, as though they failed to concentrate hard enough. The heaviness is your alarm system standing down, and it is a…

Five minutesThe moment before you snapMindfulnessQur’an 7:200One line of research

There is more about anger than the practices: the anger area has the themes and the courses too.

You did not calm yourself down. You sat still and watched, and calm turned up. It is worth having that the right way round.

If you credit your own effort for the calm, you will reach for that effort next time you are furious, and it will not be there. Then the failure…

Five minutesThe moment before you snapMindfulnessQur’an 7:154One line of research

Some signals cannot be acted on. Ringing in the ears, an old ache, a resentment about something long finished: the alarm is real and there is nothing to answer it with.

Fighting a signal you cannot switch off lays a second misery on top of the first. People who live well with long term pain tend to do something else…

Five minutesThe moment before you snapMindfulnessQur’an 21:37One line of research

Most of us think there are two things to do with anger: hold it in or let it out. There is a third, which is to stop, stay still, and watch it without doing either.

Holding it in has you clamped shut and seething. Letting it out has you saying things you will be repairing for weeks. The third one feels like doing…

Five minutesThe moment before you snapMindfulnessQur’an 41:34One line of research

The hidden finger tap is weaker than a mark on paper. Better to know that now than to find it out when it fails you.

A written page holds you to it. The marks are still there afterwards, and there is no pretending you drifted for ten minutes. So learn it that way…

Twenty minutesThe moment before you snapMindfulnessQur’an 16:98One line of research

It helps to get one real taste of this early, in a single sitting, rather than waiting weeks to find out whether any of it is for you.

A first go that actually works gives you a reason to come back, and plenty of people never do come back. But one sitting builds nothing on its own.…

Twenty minutesThe moment before you snapMindfulnessQur’an 23:98One line of research

Even one go at this leaves you with something. You have seen for yourself that the anger can be handled, and that does not expire when you walk out of the room.

The picture is not killing the anger off. It is closer to getting a big animal under control and walking it home: still strong, still yours, going…

Twenty minutesThe moment before you snapMindfulnessQur’an 42:37One line of research

This started as a way to stop yourself snapping, and it will do that. It also happens to be a way of noticing your whole life while you are in it.

The same watching works on wanting, on worrying, on the hour you lose to your phone. Anger is just the doorway you came in through, usually because…

LongerThe moment before you snapMindfulnessQur’an 13:11One line of research

Anger and doubt cannot really occupy the same moment. Anger sharpens everything to a point, and a genuine maybe blunts it.

This is why an honest question does more than an argument. Not a challenge, which hardens things, but a real one: what if I have got part of this…

A minuteWhat you are actually defendingMindfulnessQur’an 2:206One line of research

Your mind is always slightly behind what is happening. Reality moves and you are the response, which leaves you permanently a step late and permanently not quite sure.

Put that way, uncertainty is not a flaw in your thinking, it is the position you are standing in. You are flying into the next moment without having…

A minuteWhat you are actually defendingMindfulnessQur’an 16:23One line of research

Not understanding what is happening frightens a person before it angers them. If you flare up when a situation is unclear, you are meeting something very old in yourself rather than a fault you invented.

Watch the order of it next time. First the blank, the not knowing what this means or where it is going, then a tightening in the chest or jaw, then…

A minuteWhat you are actually defendingMindfulnessQur’an 17:36One line of research

Giving up certainty is a loss, and it is fair to treat it as one. People do grieve the version of themselves who knew exactly what was going on.

The same piece of work gets called several things: getting used to uncertainty in small doses, learning to sit with confusion, or grieving the loss…

Five minutesWhat you are actually defendingMindfulnessQur’an 3:154One line of research

A lot of angry certainty is frightened certainty. Needing to know exactly what is going on, and exactly who is at fault, is more comfortable than admitting the situation cannot be fully read.

From the outside it looks like arrogance, and from the inside it feels like clarity. Underneath it is usually the same discomfort as any other…

Five minutesWhat you are actually defendingMindfulnessQur’an 17:36One line of research

Not knowing is not a fault in you. It is the ordinary condition of being alive, and much of the distress comes from the belief that it ought to be otherwise.

There is the discomfort of not knowing, and then a second layer on top: the sense that you were supposed to know by now and something has gone wrong.…

Five minutesWhat you are actually defendingMindfulnessQur’an 49:12One line of research

Righteous anger pays you something. It burns off doubt, hands back a sense of being in charge, and can feel very close to intoxicating.

Any plan that treats anger purely as a skills problem runs into this. You are asking somebody to give up a thing that works, and it is fairer to say…

Five minutesWhat you are actually defendingMindfulnessQur’an 12:53One line of research

Understand more so that you may fear less. That line is the whole point of learning how your anger works: not cleverness, just less fear.

People with a temper are rarely persuaded by being told to calm down, and are often genuinely interested in how the machinery works. Knowing what…

Five minutesWhat you are actually defendingMindfulnessQur’an 16:90One line of research

The aim is not to work out the answer. It is to keep moving while the answer is missing, and to find that the fear does not have to run the day.

When something is unsettled, your mind hands you one job after another: replay it, check it, decide what they really meant. You can put those down…

Five minutesWhat you are actually defendingMindfulnessQur’an 3:154One line of research