Practices

If you are going to test whether a food matters, work out in advance where the plan will leak. School lunch swaps, a grandparent's biscuit tin, your own memory on a hard week: all of it decides whether the answer means anything.

Change one thing at a time and keep everything else steady, otherwise you cannot tell which change did what. Then be honest about who is running the…

When something has gone wrong across several systems, expecting one treatment to fix it is usually the mistake. Movement, processing what happened, changes to food and work on calming the body tend to add up in a way that none of them manages alone.

This is not an argument for doing everything at once until you are exhausted. It is an argument against giving up on the whole idea when the first…

Before inviting anyone to turn attention to their body, ask first. How do you feel about trying this now, and would you like to?

The asking is part of the practice, not the preamble to it. Someone whose body was once not theirs to control needs the choice handed back in small…

A long body practice is a teaching version. In real life, take one small piece: just the feet, just the hands, just a minute of noticing.

Long stretches of inward attention can tip into flooding or into drifting off, and neither leaves you better than you started. A minute done often…

Try going into the next few minutes without deciding in advance what will happen in them. Curiosity in place of prediction.

A mind used to danger plans constantly, because planning once kept you safe. Sitting somewhere ordinary and letting the next moment be unknown is…

You do not need a diagnosis to be worth teaching this to. Something that takes seconds, costs nothing and travels with you is worth having before you need it.

Practise it on an ordinary day, sitting on the bus or waiting for the kettle, so your hands already know it when the day is not ordinary. That is…

When you sit down to breathe, notice your pelvis. Tucked hard under or tipped hard forward both squeeze the breath; somewhere in the middle lets the diaphragm move.

Rock gently forward and back a few times and stop where the breath feels easiest, rather than aiming for a posture that looks correct. You will…

The benefit of a settling practice is cumulative. A fortnight of it now and then does little; the people who get most out of it are the ones who kept going for years.

This cuts both ways, and both are worth knowing. Two weeks of daily practice with no obvious result is not proof that it will not work for you. And…

Your mind wandering off during meditation is not you failing at it. Noticing that it went, and coming back, is the whole exercise.

People with restless attention often try meditation, find their head full of noise, decide they are uniquely bad at it and never go back. Nobody…

Think of your thoughts as traffic on a road. Practice thins the traffic. It does not close the road, and nobody has ever managed to close it.

This is a more useful target than clearing your mind, because you can tell whether it is happening. Some days it is bumper to bumper and the practice…

Five minutes chosen for the state you are actually in beats twenty minutes of open sitting. Pick the one labelled stressed, or cannot sleep, or about to walk into work.

Two things end a practice early: it was longer than the attention you had that day, and you had to decide what to do before you could start. Short…

Start with a couple of minutes of movement before any of the difficult talking. Not a warm up for its own sake: a body that has moved is easier to think in.

Two or three minutes is enough. Roll the shoulders, round and lengthen the spine, turn gently side to side. It also says something without anyone…

Your settling kit should cost nothing. Tea you already buy, a photo already on your phone, an old jumper, a smooth stone, a puzzle that takes your whole attention.

Anything you have to buy first becomes a reason not to start, and for anyone short of money it can add a layer of shame to the thing that was meant…

If you are going to try a mindfulness course, give it the full eight weeks before deciding. Expect a real but moderate change rather than a different life.

Courses of this length help a good number of people and do very little for others, which is worth knowing at the start so that being in the second…

If the word exercise makes you flinch, drop it. Say moving about, or getting out, and see whether a plan turns up.

For a lot of people that word carries school changing rooms and years of not keeping things up. Swap it and the list of things that count grows:…

Nobody sits down at a piano and plays Mozart the first afternoon. Set the bar at this week rather than at the finished version of yourself.

The stretch between starting and being any good is where most attempts die, because the reward sits a long way off and today feels like nothing.…