Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
60 results (expanded search) for "استرخاء تدريجي جسدي"
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Progressive Muscle Relaxation
Tense then relax each muscle group — one by one.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Social
The Daily Physical-Touch Check-In
Ask each other one simple daily question about the desired level of non-sexual physical touch.
Parenting
Celebrating Incremental Academic Progress Ritual
The final grade doesn't show progress — a weekly ritual comparing your child only to himself, not an external standard.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Social
Body Anchor Before Entering
Before entering, press thumb on index with deep inhale — a ready calm anchor.
Leadership
Building Your Manager's Trust Incrementally
Request one small, measurable step of greater responsibility, deliver it with documented excellence, then request the next step — not one big leap at once.
Parenting
Pretend-Play Scaffolding Through Progressive Stages
Pretend play develops through stages — from simple imitation to complex narratives — and your involvement must scale with it.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Parenting
The Three-Part Bedtime Ritual
Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.
Psychological
Half-Smile
Relax face muscles into half-smile — affects emotion.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Parenting
After-School Decompression
Don't interrogate your child entering from school — give him 45 minutes of decompression first.
Psychological
Vagus Nerve Neck Stretch
Simple head tilt 30 sec each side activates vagus nerve.
Psychological
Containment Touch
One hand on head, one on chest — contain yourself sensorily.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Parenting
Rough-and-Tumble Play — Benefits and Safe Boundaries
Gentle wrestling and chase games aren't violence — they build nervous-system regulation and physical confidence within clear rules.
Parenting
Building Solo-Play Tolerance
A child who can't play alone for 10 minutes needs a skill, not constant company — build it gradually, not suddenly.
Parenting
Zone of Proximal Development Scaffold
Offer a challenge slightly harder than he can solo, and gradually less scaffolding.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Administrative
Point of No Return Identification
Identify when the project becomes uncancelable — decide before, not after.
Parenting
Graduated Autonomy Granting
Hand your teen one new decision each month — Lisa Damour's autonomy-training plan.
Parenting
Executive-Function Scaffolding for a Disorganized Child
Disorganization isn't laziness — it's often an executive-function gap needing temporary external scaffolding, not repeated scolding.
Parenting
Co-Viewing Quality Over Quantity Framing
Sitting beside your child during screen time isn't enough — 3 in-scene questions turn passive sitting into actual dialogue.
Parenting
Handling a Screen-Time Meltdown When Time Is Up
Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.
Psychological
View from Above
Imagine yourself from above, then orbit, then galaxy — your issues shrink.
Psychological
Body Shake Cortisol Release
Shake body 5 min like an animal escaping danger — discharges stress hormones.
Psychological
Neurogenic Tremor
Spontaneous muscle tremor after a position — discharges deep nervous tension.
Psychological
Slow Body Sway
Sway foot to foot 5 min — mimics mother's soothing of child.
Psychological
Structured Anger Discharge
5 min run, pillow punch, towel scream — body cleans.
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Willingness vs Willfulness
Willingness accepts what is, willfulness rejects — which do you pick?
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Probe Final Price
Ask "is this your best?" 3 times — opponent lowers.
Professional
High Anchor Strategy
Open higher than expected — becomes anchor for negotiation.
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
Professional
Pre-Stage Breathing
5 deep breaths before stage — calms nervous system.
Professional
Mentor Search
Don't ask "be my mentor" — ask "20 min on specific decision" 6 times until relationship becomes natural.
Professional
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.