Loading practices
Loading 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.
Instead of breathing deeply in general, pick the place that feels tight, the front of the ribs, the chest, one shoulder, and send the breath there.
You are not really moving air into your shoulder, but putting your attention there while you breathe does two things: you start to feel that area in…
After movement, take a moment on five things: the quality of your mind, of the sensation in your body, of your breathing, of your mood, and of your energy.
Doing this after moving rather than before gives you something to notice, since the body has just changed. Over time it builds a vocabulary. People…
End a check-in with a question rather than a summary: what do I need in order to be properly here today?
Noticing your state can leave you stuck in reporting on yourself. The need question turns it into something you can act on, and the answer is often…
If sitting still with your eyes closed has never worked, do it moving. Walking, washing up, gardening: the exercise is the same, and there is something to hold on to.
Sitting meditation asks for the hardest possible version of the task, sustained inward attention with nothing outside to grip. Attach attention to…
Looking for a whole subject rather than a single practice? Start from the nine areas.
If your child is learning to settle, learn it alongside them rather than supervising. Parents who practise report less stress of their own and less flying off the handle.
Attention difficulties run in families, so the adult in the room is often working with much the same wiring at the end of a longer day. Practising…