Practices & Exercises

Knowing the four steps and knowing which one you need today are different things. Four questions that tell you where the process is stuck,…

Discomfort runs on resistance. Stop pushing at it and it runs out of fuel. The least intuitive move in the method, and one of…

The belief causing the trouble is rarely the first one you find. Ask why four or five times in a row and you arrive…

Sleep, water, food, and movement are the platform the rest of this work sits on. Exercise also rebuilds trust in your body’s signals, which…

Reframing is the skill of shifting a belief toward something more reasonable and better supported by evidence. It is not positive thinking, and the…

An affirmation only works if you believe it. Here is why repetition changes the brain, and how to build a ladder of statements small…

A mantra is an affirmation used as the object of focus in meditation. It trains attention and works on a belief at the same…

Meditation is the exercise. Mindfulness is the skill. Here are the three methods we use, how to begin, and why a wandering mind is…

Visualizing lets you rehearse what is coming, draw on what has already worked, and loosen the certainty holding an unhelpful belief in place. Certainty…

Writing gives us a dedicated space to untangle what we are thinking. Here are the core methods, including thought records, and why reaching one…

Write out both sides of a conversation and let the friend in you talk to the one who is struggling. It gives you compassion…

Some beliefs we carry formed early and were never examined since. Speaking to your younger self is a compassion practice, and it does not…

Mirror work brings you face to face with your own internal dialogue, with nowhere to look away to. It is the most direct practice…

Gratitude is not about looking on the bright side. It works on your explanatory style, the habitual way you narrate why things happen, and…