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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.
Find something with nothing in it to look at: sky, a blank wall, a ceiling, a stretch of grass. Do not concentrate on it. Let your attention spread out over it.
Hostile thinking needs something to grip, and it will use whatever the eyes hand it. An expanse with no features gives it nothing, so the replay…
If techniques and explanations are not for you, carry a bottle of water and drink it down whenever you feel yourself going up. That is the whole method.
Some people want something to do, not something to understand, and that is a perfectly reasonable way to be. A bottle in your bag or your van is a…
Squeeze the hand, hold it for a few seconds, then let it go slowly. The letting go is where the calm is, and it works better once you have practised the long version.
Full muscle relaxation, working through the body group by group, takes about twenty minutes and is worth doing a handful of times. Once your body…
Movement can settle you or wind you further up, and the difference is mostly what your mind is doing while you move.
Pacing the kitchen while you build the case against someone keeps the whole system revved. The same twenty minutes spent counting breaths or noticing…
There is more about anger than the practices: the anger area has the themes and the courses too.
When you are already angry, imagining your way into someone else's head asks the tired part of you to do the heavy lifting. Start with your body instead: look at their face, let your breathing and your shoulders come closer to theirs.
Perspective taking is a fine skill on a calm day. In the middle of a row it tends to slide into arguing with a version of the other person you have…