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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.
When a feeling grips you, name it in one plain word: this is anger, this is fear, this is hurt.
Not a story about why. Just the name. Putting the feeling into a word loosens its hold.
Give the feeling a number from zero to ten, and watch the number instead of obeying it.
A rating turns a wave you are inside into something you are measuring from the shore.
Under the anger, name the softer feeling: often it is fear, or hurt, or feeling unseen.
Anger is a bodyguard. Name what it is guarding, and it begins to soften.
Ask what this moment actually needs, not what your habit wants. Match the response to the situation.
Health is flexibility: sometimes speak up, sometimes let go, chosen to fit, not fixed by habit.
Two opposite things can both be true: I did my best, and I can do better. Hold both.
You do not have to choose one side of yourself. Wisdom often lives in holding both at once.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Ask what is happening in the body right now, in the moment it happens, rather than asking afterwards what the feeling was.
A shutdown is quickest to catch while it is switching on. The question that works is small and physical: what is happening in your chest, your…