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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.
When your head goes quieter during practice, nothing has been emptied out. It has filled up with something that does not need judging.
People take the quiet as proof they have finally cleared their mind, then feel cheated when the noise comes back. It never left. Attention was…
Eventually the pen goes down and the finger stays still, and you simply notice what moves through you. That is the whole thing with the scaffolding taken away.
The props are there to teach you what noticing feels like, not to be carried around forever. Once you can tell the difference between being inside a…
Got drowsy doing it? Nothing has gone wrong. Your body has decided there is no threat here, which was rather the point.
People apologise for getting sleepy, as though they failed to concentrate hard enough. The heaviness is your alarm system standing down, and it is a…
If waiting has always been hard for you, and your attention has always been restless, that belongs in the anger picture rather than in a separate story.
Irritability, reactivity and a mind that will not settle often arrive as a set. Working on the anger while ignoring the attention leaves the ground…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Even one go at this leaves you with something. You have seen for yourself that the anger can be handled, and that does not expire when you walk out of the room.
The picture is not killing the anger off. It is closer to getting a big animal under control and walking it home: still strong, still yours, going…