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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27 practices

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Put your small interruption right before the moment you already know is hard. If it is the drive home, do it as you get into the car.

Anger tends to be patterned rather than random: the same commute, the same meeting, the same hour of the evening, the same name coming up on the…

A minuteChoosing your responseCoreQur’an 3:186One line of research

Your body gets up in the morning and your mind often does not. Half a day can go by in a sort of waking dream, and whatever meets you in it gets the sleepwalker's answer.

So make waking the moment you decide something, before the day has handed you anything to react to. Thirty seconds on the edge of the bed will do:…

A minuteChoosing your responseCoreQur’an 24:22One line of research

Trace a slow circle with your finger, on your knee or in the air, once a day. One a day is the whole prescription, which is why it survives contact with real life.

A small movement done daily becomes a handle. After a few weeks the gesture starts to bring a little of the settled state with it, and you can use it…

A minuteCool the body firstBody basedQur’an 33:41One line of research

An open hand has meant coming unarmed for a very long time. If that meaning does something for you, keep it. If it does not, the gesture still works.

Some people find a practice sticks better when it stands for something they already care about, like refusing to cause harm, or showing up with…

A minuteCool the body firstBody basedQur’an 29:45One line of research

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

The out breath is the part that quiets things down. Cells in the brain's alarm centres behave differently across the two phases of a breath, and breathing out is the calming side of that cycle.

This is why nearly every breathing technique that works has a long exhale somewhere inside it. You do not need the anatomy to use it, but knowing why…

A minuteCool the body firstBody basedQur’an 6:96One line of research

You may hear that humming floods you with nitric oxide and drops your blood pressure. Humming does raise nitric oxide in the nose. The rest of that sentence is a leap.

It is worth being careful with this, because a practice sold on a dramatic mechanism gets dropped when the mechanism turns out to be shaky. Hum…

A minuteCool the body firstBody basedQur’an 33:41One line of research

Say out breath, not breath. Told to take a signal breath, most people pull air in hard, which stirs them up rather than settling them.

This is a small wording change that decides whether the technique works. Whether you are teaching someone else or reminding yourself, put the phase…

A minuteCool the body firstBody basedQur’an 6:96One line of research

Find a photograph of someone caught unguarded, ashamed or frightened or relieved, and look at it for a while. Notice what happens in your chest and around your own eyes.

Most of the time we glance at a face and move straight on. Holding your gaze long enough for something to stir is a small test of whether the feeling…

A minuteGrowing empathyBody basedQur’an 90:16One line of research

Before someone has said a word, you have often already decided what they are: only here because they were made to come, not really interested, wasting your time. That decision changes how the meeting goes.

The person sent by a court, or pushed into the room by a partner or a manager, walks in already read. Try starting the hour with nothing written: no…

A minuteEquanimity and perspectiveMindfulnessQur’an 9:129One line of research

Telling someone they have changed their brain lands harder than telling them they have changed their mind. That is worth knowing, and worth handling carefully.

Brain language feels solid and permanent, so a person can lean on it. That same weight is why it should not be stretched: promising rewiring you…

A minuteMaking it stickCoreQur’an 9:105One line of research

A new practice needs somewhere to live. Hook it to something you already do a few times a day, like sitting down to eat.

Vague plans to practise more collapse without anyone noticing. Name the moment instead: when I put my plate down, I take three slow breaths before…

A minuteMaking it stickCoreQur’an 11:114One line of research

If the word mindfulness makes you wince, leave the word out. Paying attention to your breath, or to the sounds in the room, is the whole of it.

A lot of people turn the practice down before trying it, because the label sounds like it belongs to somebody else's religion or somebody else's sort…

A minuteMaking it stickMindfulnessQur’an 29:69One line of research

One or two minutes every day will do more for you than forty minutes once a week. The long sit sounds serious and is mostly a good way to end up dreading it.

Set the price so low that skipping it would be odd: a minute, at a moment you already have. The aim is that it happens again tomorrow, not that it…

A minuteMaking it stickMindfulnessQur’an 33:41One line of research

Before you practise something exposing with someone, say out loud what is not at risk. I will not think less of you, and nothing between us changes here.

It sounds obvious and it does a great deal of work. If the relationship really is on the line, then the discomfort is not symbolic and no amount of…

A minutePractising under provocationCBTQur’an 8:46One line of research

Whatever line you plan to use on yourself in a hard moment, say it in your own words rather than tidy ones. Polished phrasing tends to evaporate exactly when you need it.

If your inner voice is blunt, let the line be blunt. A therapist working this way will sometimes ask for the crude version of a coping phrase instead…

A minutePractising under provocationCBTQur’an 41:36One line of research

Before anyone does something exposing, let them check their own conditions and give them a clean way to say no. A public yes given under pressure is not really a yes.

It can be as ordinary as asking someone to consider whether they have the privacy, the time and the state of mind for this today. Ask it first and…

A minutePractising under provocationCBTQur’an 2:45One line of research

Call the practice whatever fits you. Stress inoculation, rolling with the punches, a Teflon mind, the art of not giving a damn: the name changes nothing about what you do, and a name you can stand makes you likelier to do it.

People come to this with different histories and some of them have been lectured before. If the language sounds like a self help poster to you, use…

A minutePractising under provocationCBTQur’an 29:69One line of research

Treat these as experiments rather than instructions. You are not obeying a programme, you are finding out what happens, and that difference changes how it feels to do them.

People who are quick to anger are often also quick to bristle at being told what to do, and a challenge sits far better with that than a homework…

A minutePractising under provocationCBTQur’an 3:200One line of research

Before you start a practice that needs a pen and paper, have the pen and paper. It sounds too small to matter and it is the difference between doing the exercise and daydreaming about it.

The physical object is what turns something happening inside you into something you can count. If you are doing this with someone over a screen, ask…

A minuteThe moment before you snapMindfulnessQur’an 20:130One line of research

What you are doing when you sit on the bank has a name. Researchers call it metacognitive distancing, and it has been studied for decades.

Knowing the name matters more than it should. Plenty of people, and especially people who were sent to get help rather than choosing it, quietly file…

A minuteThe moment before you snapMindfulnessQur’an 8:29One line of research