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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.
A break only counts if you come back. Notice the anger, leave the room, actually settle yourself, then return and finish the conversation.
Most people manage the leaving and skip the settling, so they spend twenty minutes rehearsing their case and come back more wound up than when they…
You may need to leave and come back two or three times before one conversation is finished. That is normal, not a sign that the skill is not working.
Bodies come down slowly. You can feel steady enough to return, sit down, hear one sentence and be right back at the top again. Knowing that in…
Going deeper into a feeling only helps if it is being put in order at the same time. Depth without order is just flooding.
So as the feeling rises, keep laying it out: this is what happened, this is what my body did, this is what I was afraid it meant. If your chest is…
Emptying the feeling out at somebody does not shift it, and being told what to do instead skips over it. What changes things is feeling it with someone who stays.
You can tell the difference from the inside. Venting has a rehearsed quality, the same phrases coming round again with the heat kept up. Advice…
Looking for a whole subject rather than a single practice? Start from the nine areas.
When you are trying to reach a feeling, stay with the actual sentence that caused it rather than paraphrasing it into something milder.
She said you are too difficult. Said again, gently, it keeps the moment alive in the room instead of turning it into a memory being reported.…