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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.
Anger is the most physical of the feelings. It goes straight into the muscles, so talking yourself out of it while your arms are already ready to move is hard work.
This is why advice that stays in the head tends to slide off anger in particular. Something has to change in the body as well: the breath slowed, the…
Anger has a shape you can learn: jaw tightening, breathing heavier, heat in the face, and often a strange busyness in the hands. Find your own two or three.
The hands are worth watching, because they tend to say something before you do. Fingers curling, a grip tightening on the steering wheel, a mug held…
Clench your fist a few times, then open it a different way each time: fingers first, thumb last, slowly, all at once. The second half is the harder half, and it is the whole exercise.
Clenching runs itself. Opening on purpose takes a small piece of attention back from the automatic. It fits in a pocket, nobody at the table can see…
Watch your hands. A fist that has closed without you deciding to close it is often the earliest honest report you get that you are angry.
Being told to notice when you are getting angry rarely works, because noticing is the first thing anger takes away. One specific, checkable place is…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Trace a slow circle with your finger, on your knee or in the air, once a day. One a day is the whole prescription, which is why it survives contact with real life.
A small movement done daily becomes a handle. After a few weeks the gesture starts to bring a little of the settled state with it, and you can use it…