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.
28 results (expanded search) for "منبّه تأمّلي"
Social
Reflective Listening
Paraphrase what you heard before responding — speaker confirms you heard.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
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
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
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
Open-Eye Meditation
No need to close eyes — meditation in life as is.
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.
Professional
Weekly Reflection Ritual
Every Sunday, 1-hour reflection: what learned? Stop? Next step?
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.
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
"Getting on the Balcony": The Observation Technique
Mid-meeting or mid-conflict, mentally step back and imagine watching from above — who's speaking? who's avoiding? what's the real pattern?
Parenting
Screen Time as a Values Conversation, Not a Daily Battle
Beyond a one-time signed document — a renewed weekly conversation asking "why," not just "how many minutes."
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.