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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.
Instead of marking a page, press one fingertip lightly against your knee each time you notice a thought going by. Nobody in the room will see it.
The paper version is fine at home and useless in a meeting or halfway through an argument, which is exactly where you need it. A small press, like…
That small press of your own finger does two jobs. It marks the thought, and it gives you a bit of contact with yourself while everything around you is loud.
Your own touch is easy to overlook as a comfort. A hand on your knee, a thumb pressed into a palm, arms folded across your chest: quiet things people…
You can be in full control of what you do and still be burning inside. Calm is not the entry requirement.
People write themselves off because they still feel angry, as though the goal were to stop feeling it. The goal is narrower and much more reachable:…
Scratching an itch makes it itch more. Acting on anger works the same way, and each round leaves you needing the next one.
The relief is real and it is very short, and then the thing comes back stronger. This is why letting rip does not empty the tank the way people…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Slow your out breath. The threat system reads the state of your blood as well as the state of the room, so changing how you breathe changes something it is genuinely listening to.
Make the out breath longer than the in breath, roughly six breaths a minute, for two or three minutes. It is dull, and dull is the point, because you…