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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.
Before acting on a strong impulse, wait ten slow breaths. Decide after, not during.
The peak of an urge is brief. A short, deliberate delay lets the thinking mind back in.
Certainty feels good. That sudden clean sense of knowing exactly who is in the wrong is part of what keeps anger coming back, so it is worth noticing as a pleasure rather than as proof.
Anger tidies things up. The doubt goes, the mixed feelings go, and for a moment you know where you stand. Take that away without putting anything in…
When something is genuinely wrong, try saying the whole sentence: this is wrong, it should not be like this, and it is. Then ask how it came to be, before asking what to do.
The word should keeps you in the courtroom, where the only available outcome is a verdict. Asking why moves you into how the thing actually happened,…
When the past floods in, name five things you can see, four you can hear, three you can touch. Come back to now.
Grounding in your senses tells the mind the danger is memory, not present. The room is safe; you are here.
Breathe out longer than you breathe in, a few times. A slow breath tells the body it is safe.
You cannot argue a frightened body calm, but you can breathe it calm. Long, slow exhales do the talking.
Looking for a whole subject rather than a single practice? Start from the nine areas.