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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.
51 results (expanded search) for "استرخاء جسدي"
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Social
The Daily Physical-Touch Check-In
Ask each other one simple daily question about the desired level of non-sexual physical touch.
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Social
Body Anchor Before Entering
Before entering, press thumb on index with deep inhale — a ready calm anchor.
Parenting
The Three-Part Bedtime Ritual
Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.
Psychological
Progressive Muscle Relaxation
Tense then relax each muscle group — one by one.
Psychological
Half-Smile
Relax face muscles into half-smile — affects emotion.
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
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.
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.
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
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
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.
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
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
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
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
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
Professional
Pre-Stage Breathing
5 deep breaths before stage — calms nervous system.
Social
Whole-Body Listening
Orient whole body to speaker: feet, chest, eyes — non-verbal commitment.
Social
Physical Touch Boundary
You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.
Social
Spot Your Own Alexithymia Pattern
When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.
Social
Discover Their Real Love Language
Don't assume your partner's love language — test it with three situations this week and compare reactions.
Parenting
Eye-Level Listening
Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.
Parenting
Values-Based Screen Framing, Not Rules-Based
Instead of counting minutes, ask: "What value do I want my child to live, and is the screen serving or blocking it right now?"
Parenting
Whole-Brain Integration — Right and Left Together
Connect your child's feeling (right hemisphere) with logic (left hemisphere) in one sentence — never one without the other.
Parenting
Name It to Tame It
Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.
Parenting
Avoiding the Parental "Peacekeeper" Trap
Your quick intervention to stop every squabble robs your children of learning to solve it themselves — deliberate delay beats over-hasty intervention.
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Digital & AI
Tech-Free Vacation Planning
Before your next trip, explicitly plan a screen-reduced vacation — deciding in advance is far easier than resisting in the moment mid-trip.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Parenting
Reassuring the Late Bloomer
If teen matures "late" (physically, socially, academically), shield from shame. Tempo differs.
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.