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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.
Closed eyes are optional. If closing them makes you anxious, or the inside of your head gets loud, open them and look around the room.
Name a few things you can see, listen for the furthest sound you can hear, notice any smell in the air. Looking outward like this is a way of…
Sometimes eyes water during body work with no sad thought attached to it. Nothing has gone wrong, and there is nothing that needs explaining.
If it happens to you, let it happen. If it happens to someone you are working with, say something plain and warm: that this is common, that they do…
The first time you slow a rising panic with your own breathing, something changes that no amount of reassurance could have changed. You have evidence now.
Panic runs on the belief that the sensations are in charge and you are not. One demonstration to the contrary is worth more than a hundred…
Tap the fleshy outside edge of your hand and say something like: even though I feel this, I accept myself completely. Three times, in whatever words are actually true for you.
The shape of the sentence is the point. It names the problem and refuses to make your worth conditional on solving it, which is the exact opposite of…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Work one side of your face or body first, then stop and compare. The difference between the treated side and the untreated one is often surprisingly clear.
This is a useful trick if you tend to finish a practice thinking nothing happened. Rather than asking whether you feel better, which is a vague…