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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.
Breathing that has gone almost invisible happens in both kinds of stillness, so it will not tell you which one you are looking at. Muscle tone will.
Look at the jaw, the hands, the shoulders, the way the body is being held in the chair. Tight and set is one thing. Slack and heavy is another. You…
Try locking your ankle and holding everything rigid while you balance. You will fall over. The wobble was doing the work.
People who are frightened of losing control often try to hold themselves regulated: clamped, monitoring, allowing no drift. It is exhausting and it…
Hum a note you like for a few breaths, and try covering your ears with your palms so the sound fills your head.
The vibration carries through your throat and your inner ear, and humming lengthens the out breath for you without any counting. Choose your own note…
Breathe in, then push the air out gently against a closed throat, or against lightly pinched nostrils, for a couple of seconds.
The change of pressure in your chest is what does the work, and two or three rounds are enough to notice something. Keep it gentle. Straining is…
When someone is frightened, your words may not reach them however sensible they are. Drop your voice, slow right down, and let the tone do the work.
Looking for a whole subject rather than a single practice? Start from the nine areas.
In high alarm, hearing tips towards low rumbling sounds and away from the range the human voice sits in, so reassurance can genuinely fail to land.…