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.
46 results (expanded search) for "تعريف التأمّل"
Professional
Third-Party Introduction
Instead of cold outreach, ask mutual connection for warm intro with ready phrasing.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Professional
Generous Intro Habit
Each month, introduce 5 pairs from your network — you become the hub.
Professional
Weekly Reflection Ritual
Every Sunday, 1-hour reflection: what learned? Stop? Next step?
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Social
Reflective Listening
Paraphrase what you heard before responding — speaker confirms you heard.
Administrative
Define the North Star Metric
One number summarizing your product's value to customer — every decision serves it.
Leadership
AI Ethics Boundary
Set clear policy: which decisions will never be delegated to AI in your team.
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Social
End Mentorship Gracefully
When mentorship phase ends, close it with a gratitude meeting + redefine the relationship.
Professional
30-Second Elevator Pitch
Prepare a 30-second pitch that describes what you do, for whom, and why it matters — so you never fumble at a chance meeting.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
Wise Mind: Logic Meets Emotion
Breathe ten times and find the point between your emotional and logical minds.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
Daily Values Compass
Morning: pick one value to live today. Evening: rate yourself.
Psychological
Passing Thoughts Box
Thoughts aren't facts or orders — guests passing through.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Professional
GTD Weekly Review
A 60-minute weekly session that empties every open loop from your mind and resets your compass for next week.
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
Social
Silent Loving-Kindness for a Difficult Person
Silently repeat four well-wishes toward a person who upsets you, even if you do not feel it at first.
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Social
Mentor vs Sponsor: The Distinction
Identify who is your mentor (teaches) vs sponsor (opens doors) — both crucial.
Social
Async Expectations in a Team
Define an async charter with your team: when to reply, how, and what counts as "urgent".
Administrative
One-Week Kaizen Event
Small team, one process, 5 full days for radical improvement — not "open project".
Leadership
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
Leadership
Leadership Identity Statement
Complete "I'm a leader who…" 7 times without mentioning your job title. Identity is deeper than role.
Leadership
Blue Ocean Strategy
Instead of fighting in a red ocean (crowded market), create a blue ocean (new market, no competition).
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Parenting
Feeling-Words Bank
Build your child's emotional vocabulary by introducing fresh feeling-words weekly.
Digital & AI
Sensitive Data Redaction Before Prompting
Before pasting anything in AI: redact names, numbers, emails, financial data.
Digital & AI
30-Day Social Media Fast Protocol
Delete social apps (not just deactivate the account) for a full 30 days, with a conscious reintegration plan afterward.
Professional
Tiny Habit Stacking
Don't target "meditate 30 min" — target "one breath after coffee".
Social
Mentor Give-Back Ritual
Design a quarterly give-back ritual for your mentor (written thanks, referral, intro).
Digital & AI
Phone-Free Nature Walk
Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.
Psychological
Daily Negative Visualization
Morning, imagine losing what you have — to appreciate not take for granted.
Leadership
Hedgehog Concept: Passion-Excellence-Engine Intersection
Find the intersection of what your team loves, what it can be best-in-world at, and what drives the highest return.