Practices

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.

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320 practices

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Work one side of your face or body first, then stop and compare. The difference between the treated side and the untreated one is often surprisingly clear.

This is a useful trick if you tend to finish a practice thinking nothing happened. Rather than asking whether you feel better, which is a vague…

A minuteTouch and bodyworkBody basedQur’an 12:96One line of research

End by pressing your palms together and staying there a moment. Each hand is giving and being given to at the same time.

It is a small thing that lands hard for people who only know how to be the one who helps. Notice the warmth and the pressure and notice that you…

A minuteTouch and bodyworkBody basedQur’an 2:187One line of research

Finish by letting your eyes travel slowly from one side to the other a few times, open or closed, then bring them back to the middle and notice how you are.

The idea borrowed from EMDR is that this helps the calmer state settle in rather than evaporate at the door. Whether it does that is not established,…

A minuteTouch and bodyworkBody basedQur’an 39:23One line of research

If light touch makes you squirm but firm deep pressure feels wonderful, that is worth knowing about yourself. It is the same preference behind weighted blankets and a very tight hug.

Once you know it, you can arrange for it: a heavier duvet, a firm rather than gentle massage, sitting with your back against something solid,…

Five minutesTouch and bodyworkMedical and treatmentQur’an 16:80One line of research

There is more about your body than the practices: the your body area has the themes and the courses too.

If several medications have failed, ask whether anyone else in the family had the same experience. A pattern of non response runs in some families.

It is a question that rarely gets asked and can save a year. If a parent or sibling went through the same list without success and then responded to…

Five minutesTouch and bodyworkMedical and treatmentQur’an 21:90One line of research

The study most often quoted for magnetic stimulation in attention difficulties had eight people in it, and half of those on the dummy treatment improved too.

That dummy half is the interesting number. It tells you how much improvement can come from attention, hope and being taken seriously, before any…

Five minutesTouch and bodyworkMedical and treatmentQur’an 10:57One line of research

Lead with what has evidence behind it. Save the thinly supported options for when the person brings them up themselves.

Mentioning something is a form of recommending it, whatever hedges you attach, and families will spend money and hope accordingly. If they raise it,…

Five minutesTouch and bodyworkMedical and treatmentQur’an 93:10One line of research

If something is safe, affordable and it helps you, the fact that the effect may be mostly expectation is not a reason to stop.

The test worth applying is practical: is it safe, can I afford it, is it taking the place of something that works better, and would that money and…

Five minutesTouch and bodyworkMedical and treatmentQur’an 7:189One line of research

You are not trying to get calm here. You are trying to find out what is actually going on in you, and whatever turns up is the useful part.

If a practice becomes something you can pass or fail, it will quietly join the list of things you are bad at. So drop the target. Ask what you notice…

Five minutesTouch and bodyworkBody basedQur’an 39:23One line of research

Find the soft place just under and behind your jaw, near your ears, and rest your fingers there. Then open and close your mouth slowly, slide the jaw forwards and back, and draw your chin gently towards your throat.

Jaws get held all day, often by the same hunched screen posture that pushes the head forward. Go slowly enough that nothing clicks or hurts. You may…

Five minutesTouch and bodyworkBody basedQur’an 3:159One line of research

If you carry everything in your neck, that is not a separate problem from feeling on edge. The nerve that settles you passes right between the muscles that are gripping.

The ones you can feel most easily run from behind each ear down towards the collarbone, with more just behind them along the side. Rest a warm hand…

Five minutesTouch and bodyworkBody basedQur’an 9:128One line of research

Do not put a clock on any of this. Stay with each position until your body asks for a deeper breath or produces a yawn, then move on.

Timing by the clock turns the practice into another task to be completed. Waiting for a signal teaches you what your own signs of release actually…

Five minutesTouch and bodyworkBody basedQur’an 2:187One line of research

After the throat, go straight to the chest. Most people feel the two loosen together, and noticing that link teaches you something about your own wiring.

Sigh the throat open, then put both hands on your breastbone and let the breath drop lower. If you have ever had a lump in your throat and a…

Five minutesTouch and bodyworkBody basedQur’an 10:57One line of research

Rest both hands on your chest, feel it lift and fall, and let the breath go low enough that your belly moves too. If someone you love turns up in your mind while you do it, let them stay.

Gratitude works here as well, as long as it is specific and true: one thing from today rather than a list you are supposed to produce. Pets count,…

Five minutesTouch and bodyworkBody basedQur’an 30:21One line of research

Hands on your belly, breathe so that it moves, and listen. A gurgle down there is a real sign that you have stopped bracing.

Digestion is one of the first things to shut down when you feel under threat and one of the first to come back when you do not. That is why the noise…

Five minutesTouch and bodyworkBody basedQur’an 16:69One line of research

You rarely need the whole tour. Pick the one place the tension actually lives for this person today, and work there.

A real session has no room for a long sequence and no need of one. Watch where the holding shows itself: a jaw that never rests, shoulders up near…

Five minutesTouch and bodyworkBody basedQur’an 12:93One line of research

Keep offering these small practices and people start asking for them. When someone requests one by name, something has changed about who is running their regulation.

Responses also speed up with repetition, so what needed ten minutes in the first month can take two later on. Name that shift out loud when it…

Five minutesTouch and bodyworkBody basedQur’an 48:29One line of research

There is a real difference between a practice you add to your treatment and one you use in place of it. Massage, breathing, acupressure and the rest belong in the first group.

Nobody minds you tapping, stretching or seeing an acupuncturist. What matters is that none of it quietly takes the place of the medication, the…

Five minutesTouch and bodyworkBody basedQur’an 26:80One line of research

Most people are already doing something for themselves outside your room: herbs, a chiropractor, breathing videos, a weekly massage. Ask, plainly and without a raised eyebrow.

If you treat it as fringe behaviour, you will simply stop being told about it, and then you are working half blind. You want to know what is…

Five minutesTouch and bodyworkBody basedQur’an 3:159One line of research

Words for feelings tend to arrive after the body has been noticed, not before. Find the sensation first, then see what it wants to be called.

Try it in that order: tight across the chest, hot in the face, heavy behind the eyes. Then a name, if one comes, and no forcing if it does not.…

Five minutesTouch and bodyworkBody basedQur’an 12:84One line of research