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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.
You do not need a diagnosis to be worth teaching this to. Something that takes seconds, costs nothing and travels with you is worth having before you need it.
Practise it on an ordinary day, sitting on the bus or waiting for the kettle, so your hands already know it when the day is not ordinary. That is…
When you sit down to breathe, notice your pelvis. Tucked hard under or tipped hard forward both squeeze the breath; somewhere in the middle lets the diaphragm move.
Rock gently forward and back a few times and stop where the breath feels easiest, rather than aiming for a posture that looks correct. You will…
The benefit of a settling practice is cumulative. A fortnight of it now and then does little; the people who get most out of it are the ones who kept going for years.
This cuts both ways, and both are worth knowing. Two weeks of daily practice with no obvious result is not proof that it will not work for you. And…
Your mind wandering off during meditation is not you failing at it. Noticing that it went, and coming back, is the whole exercise.
People with restless attention often try meditation, find their head full of noise, decide they are uniquely bad at it and never go back. Nobody…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Think of your thoughts as traffic on a road. Practice thins the traffic. It does not close the road, and nobody has ever managed to close it.
This is a more useful target than clearing your mind, because you can tell whether it is happening. Some days it is bumper to bumper and the practice…