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 "هدوء بالحضور"
Parenting
The Calm Corner
A safe home spot your child retreats to when feelings overflow — not punishment, a sanctuary.
Parenting
Building a "Calm-Down Corner" at Home
Not a "punishment corner" but a positive space the child chooses himself to regulate his emotions — the difference is decisive.
Social
The Seven-Second Pause Rule
After your speaker pauses, count seven seconds before you speak to surface what lies beneath the first line.
Parenting
Time-In
Sit with your child in his upset instead of isolating him — your presence regulates his nervous system.
Social
Co-Regulating With a Distressed Person
When someone near you is distressed, lower your own voice and pace first — your calm body lends calm.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Psychological
Mindful Listening
Listen to a sound in your environment 2 min without naming it — discover hearing richness.
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Professional
Pre-Meeting Breath
3 deep breaths before any meeting — full presence vs reactive.
Parenting
Co-Regulation Through Breath
Calm yourself first — your nervous system calms the child's via physiological synchronization.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
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
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Social
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.
Social
Emotion Labeling
When he speaks, name feeling: "sounds frustrated" — labeling calms emotions.
Social
Fogging
When unjustly criticized, agree partially vs confront: "true I was late".
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Parenting
Bunny Breath
A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.
Parenting
Flower and Candle
Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.
Parenting
Modeling Emotional Regulation Out Loud
Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
One Committed Action
Define one action today expressing a value, even if opposing thoughts show up.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
Struggle Switch
Imagine an inner switch — when on, suffering doubles. Can you leave it off?
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Psychological
Mindful Drinking
One glass of water with full attention becomes ritual, not mere consumption.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
Inner Citadel
Within you is an unconquerable citadel — every event only knocks at its door.
Psychological
The "Perhaps" Response
When insulted, mentally say "perhaps they're right" — insult loses power.
Psychological
Slow Body Sway
Sway foot to foot 5 min — mimics mother's soothing of child.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Professional
Graceful Exit Plan
Define how to exit failed negotiation without burning bridges.
Professional
Pre-Stage Breathing
5 deep breaths before stage — calms nervous system.
Professional
Emergency Fund Build
Target: 3-6 months expenses in separate liquid account before any long-term investing.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Social
Whole-Body Listening
Orient whole body to speaker: feet, chest, eyes — non-verbal commitment.
Social
Silent Presence
In deep grief, your silent presence deeper than 1000 advice.