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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 have to believe the calmer sentence yet. Say it anyway, on purpose, often, and belief tends to arrive behind the repetition rather than in front of it.
Pick one line you would want ready in your mouth, something like: he is not doing this at me. Repeat it in quiet moments, not only in hot ones. It…
A new practice needs somewhere to live. Hook it to something you already do a few times a day, like sitting down to eat.
Vague plans to practise more collapse without anyone noticing. Name the moment instead: when I put my plate down, I take three slow breaths before…
Reaching for your water at dinner is a chance to practise. Stop your hand for a second, notice that you want it, then go ahead and drink.
No cushion is involved, no mantra, nothing to schedule. The point is to rehearse the shape of the thing many times a day at almost no cost: impulse,…
You are practising the pause, not giving anything up. Once you have paused, go ahead and drink the water.
This gets misheard quickly and turns into one more rule about denying yourself, which most people rebel against inside a week. The target is the…
Nobody sees the times you did not say the cutting thing, including you a week later. Put them somewhere you can look at: one sticky note on the wall for each.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Memory is unfair about this. The single evening you lost your temper stays vivid while thirty quiet successes disappear, and then it feels as though…