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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.
Grown men break each other's jaws over which colours a team wears. Before you laugh at that, it is worth asking quietly what your own version is.
Almost everybody has some marker that turns a stranger into an opponent: how they voted, how they pray, which end of the street they grew up on.…
Nobody punches a cliff edge. Pure physical fear makes you back away, so when anger turns up instead, there is almost always a person or a meaning tangled into it somewhere.
That gives you a sorting question for afterwards: was anything actually threatening my body here? If the answer is no, then look for what was being…
A handful of old alarms account for most sudden anger: threat to life or limb, insult, harm coming near your family, someone in your space, rivalry over a partner, and being trapped.
Having the short list in your head means you can name which one just went off rather than sitting in a fog of it. Insult belongs on the list because…
A small child is not humiliated by being ignored. The fear of looking foolish, of being criticised, of being misunderstood, all of that arrives later, which means you learned it and it is not a fixed part of you.
This is quietly hopeful. Anything picked up can be loosened, usually by meeting small doses of it and finding you survive. Try noticing which of…
Looking for a whole subject rather than a single practice? Start from the nine areas.