The Stoic Handbook with Jon Brooks

You keep returning to the reply that hasn't come, the decision someone else is making, or the conversation you wish had gone differently. This 13-minute guided meditation uses Epictetus's image of the dice and the player to work with one situation you've been carrying. Settle with the breath, separate what has fallen from the use you can make of it, and choose one next action. The practice is called The Throw And The Play. There is space to reflect throughout, so bring a small, everyday concern and take your time. Source: Epictetus, Discourses 2.5.
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You know how you want to handle anger. Then someone says the wrong thing, and you're already reacting.

This 45-minute Stoic talk works through PAUSE: Perceive, Acknowledge, Unhook, Sort and Engage. It connects the Stoic distinction between an impression and your response with guided practice for emotionally charged moments, followed by questions from the original live session.

Practise making room for the feeling while choosing what to do next. The feeling may still be there.
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A 13-minute guided sleep practice for nights when your body is in bed but the day is still moving through your mind.

This slow full-body scan moves from the scalp to the toes, letting the jaw, shoulders, hands, hips and legs release into the mattress. There is almost no philosophy here, deliberately. Nothing to learn and nothing to solve.

Put the phone down, get comfortable, and let the practice fade with you.
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Anger can feel like strength, clarity or self-respect. But once it gathers momentum, it narrows your choices and makes you pay for the first reaction twice.

In this full live masterclass, I explore Seneca's three warnings about anger: it makes us a slave, accelerates quickly and spreads between people. I share the question that has helped me interrupt it: "Is this worth sacrificing my peace of mind over?" We also work through practical Stoic tools including premeditatio malorum, journalling, the physiological sigh, sleep and exercise, compassion, boundaries, and learning to catch anger before it becomes an identity.

Stoicism is not a promise that you will never feel angry. It is a practice of noticing the first movement, protecting your tranquillity, and choosing what happens next.
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A 7-minute guided Stoic practice for the morning of a presentation, interview, difficult meeting or test.

You will rehearse one realistic setback, separate what is yours from what is not, and choose how you want to act when the moment arrives. The practice draws on premeditation of adversity, Epictetus's first chapter of the Enchiridion, and Cicero's archer image.

Use it before the event, then take one sentence with you: I have prepared. I will do my part. The rest is not mine.
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