A 5 minute dynamic meditation to build your emotional resilience and deepen your peace of mind
Anger is the one emotion we all feel and the one we are most likely to hide from ourselves
If you have hung out with me for any length of time, chances are you have noticed my affinity for - and outright love of - anger.
Which is funny because anger used to scare the heck out of me. Seriously. Anger used to be the scariest thing in my world and I would do literally ANYTHING to avoid it.
- I would people please.
- I would sacrifice my needs.
- I would give in and then end up hating myself for it.
- I would absorb the pain of the people around me thinking I was helping
Anger was the one emotion that I just… couldn’t… handle… And so when faced with it I would shut down. Lock down. Until eventually I broke down. And it was in the darkest of places, at the rockiest of rock bottoms, that I found a single pearl of truth: anger is important.
Let me say that again. Anger. Is. Important.
Because anger is the emotion that lets us know when we are giving too much. Or receiving too little. It is an urgent cry from our soul telling us to speak up, stand out, be seen! And instead of listening to this message we stuff it down. We drown it out. We cover it and hide from it. We do everything we can to avoid the noise and messiness of our anger believing we can outrun it. Until one day we just erupt, spilling it out on to whoever is the closest to us.
Even if that person is ourselves.
Oops.
You see, when we ignore our anger, what we are actually doing is ignoring our Selves. Ignoring Who We Are in favour of Who Others Want Us To Be. And the ripple effect of ickiness that this one simple act of ignorance creates is significant.
But it doesn't have to be this way.
Which is funny because anger used to scare the heck out of me. Seriously. Anger used to be the scariest thing in my world and I would do literally ANYTHING to avoid it.
- I would people please.
- I would sacrifice my needs.
- I would give in and then end up hating myself for it.
- I would absorb the pain of the people around me thinking I was helping
Anger was the one emotion that I just… couldn’t… handle… And so when faced with it I would shut down. Lock down. Until eventually I broke down. And it was in the darkest of places, at the rockiest of rock bottoms, that I found a single pearl of truth: anger is important.
Let me say that again. Anger. Is. Important.
Because anger is the emotion that lets us know when we are giving too much. Or receiving too little. It is an urgent cry from our soul telling us to speak up, stand out, be seen! And instead of listening to this message we stuff it down. We drown it out. We cover it and hide from it. We do everything we can to avoid the noise and messiness of our anger believing we can outrun it. Until one day we just erupt, spilling it out on to whoever is the closest to us.
Even if that person is ourselves.
Oops.
You see, when we ignore our anger, what we are actually doing is ignoring our Selves. Ignoring Who We Are in favour of Who Others Want Us To Be. And the ripple effect of ickiness that this one simple act of ignorance creates is significant.
But it doesn't have to be this way.
Three reasons why you need this right now
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Embarking on the journey of RAGE—Releasing Anger, Gaining Empowerment—offers a transformative path toward emotional liberation and self-discovery.
Why RAGE? Firstly, by releasing pent-up anger, you prevent the stagnation of your inner energy, fostering vitality and resilience. Secondly, embracing anger unveils the hidden truths buried within your subconscious, offering opportunities for profound healing and growth. Finally, through the process of RAGE, you harness the empowering wisdom of your higher self, paving the way toward greater self-awareness and authenticity. Harness the Power of Boundaries: Anger serves as the guardian of your boundaries, intricately linked to your sense of self and your position in the universe. By allowing this energy to flow through practices like the RAGE process, you prevent stagnation not only in your inner world but also in your daily rituals and interactions. Illuminate the Shadows: Often concealed within our subconscious, anger is the elusive emotion we frequently overlook. Yet, it holds immense power, waiting to be acknowledged and released. Through the RAGE process, delve into the depths of your shadow self, uncovering the transformative potential hidden within. Unlock the Wisdom Within: View anger as a profound message from your unconscious mind, a conduit for the wisdom of your higher self. By engaging with the RAGE process, you decode these messages, gaining deeper insights into your inner landscape and forging a path toward self-awareness and growth. Committing to RAGE is a form of emotional healing that will create a ripple effect of change and transformation in all areas of your life |
How to RAGE: Release Anger, Gain Empowerment
Embracing your anger is one of the very first steps you can take towards reclaiming your power. It's not about becoming a rageaholic; it's about acknowledging that your feelings are valid and worthy of expression - even the messy ones like anger.
It's about recognizing that anger, when channeled constructively, can be a catalyst for positive growth and change.
It's time to RAGE: Release Anger, Gain Empowerment!
If the notion of tapping into your anger feels unfamiliar or daunting, fear not! Begin your journey with some RAGE, —a dynamic meditation designed to facilitate the release of stagnant energy, enabling you to access your gut instincts and inner knowing more effortlessly.
The transformative RAGE practice offers a safe and supportive space for you to explore your emotions and harness the power of your anger in a constructive and healing manner. Through intentional movement and mindful reflection, the RAGE: RAGE: Release Anger, Gain Empowerment meditation empowers you to confront and release pent-up emotions, paving the way for greater clarity, resilience, and self-awareness.
How to RAGE and begin to find deeper healing:
Some ideas on how to release your anger:
Releasing anger in a healthy and constructive manner is essential for maintaining emotional well-being. Here are 30 different ways to physically RAGE.
Remember to prioritize safety and consider seeking professional help if you find it difficult to maage your anger on your own. Additionally, combining physical release techniques with healthy coping strategies and communication skills can be beneficial in managing anger effectively.
Remember, too, that this is a journey, not a destination. Be patient with yourself and trust in the process. With each practice, you'll discover new layers of healing and wisdom within yourself.
So go ahead, dear warrior, and embrace the power of your emotions. You are stronger than you know, and you have the courage to face whatever challenges come your way.
Start by getting better acquainted with your anger and RAGE: Release Anger, Gain Empowerment.
Because when you embrace your emotions, you embrace your authenticity – and that's where true liberation begins.
It's about recognizing that anger, when channeled constructively, can be a catalyst for positive growth and change.
It's time to RAGE: Release Anger, Gain Empowerment!
If the notion of tapping into your anger feels unfamiliar or daunting, fear not! Begin your journey with some RAGE, —a dynamic meditation designed to facilitate the release of stagnant energy, enabling you to access your gut instincts and inner knowing more effortlessly.
The transformative RAGE practice offers a safe and supportive space for you to explore your emotions and harness the power of your anger in a constructive and healing manner. Through intentional movement and mindful reflection, the RAGE: RAGE: Release Anger, Gain Empowerment meditation empowers you to confront and release pent-up emotions, paving the way for greater clarity, resilience, and self-awareness.
How to RAGE and begin to find deeper healing:
- Step One: Set Your Intention Start by carving out a sacred space for yourself. Light a candle, dim the lights, or simply find a quiet corner where you can be alone with your thoughts. Take a deep breath and set your intention for this practice. Give yourself permission to explore your emotions without judgment or restraint.
- Step Two: Set the Timer Grab your phone or a timer and set it for two minutes. This is your time to let loose and release pent-up energy. Kick a pillow, squeeze a stress ball, or simply stomp your feet. The goal here isn't to exhaust yourself but to get your blood flowing and release tension from your body.
- Step Three: Embrace the Flow Now, reset your timer for three minutes and grab a pen and paper. It's time for a stream of consciousness writing session. Don't overthink it—just let your thoughts flow freely onto the page. Write down whatever comes to mind, even if it seems silly or insignificant. This is your chance to connect with your innermost thoughts and feelings without censoring yourself. Nothing coming to mine? Write that! Remember, there are no wrong answers here.
- Step Four: Reflect and Release Once your timer goes off, take a moment to reflect on your experience. Notice any shifts in your energy or emotions. Embrace whatever comes up with love and compassion. This practice isn't about fixing or changing anything—it's about honouring your truth and allowing yourself to be fully present in the moment.
- Step Five: Cultivate Compassion As you conclude your RAGE session, take a moment to express gratitude for yourself and your willingness to engage in this healing practice. Know that you are worthy of love and compassion, both from yourself and others. Embrace the journey ahead with an open heart and a sense of empowerment.
Some ideas on how to release your anger:
Releasing anger in a healthy and constructive manner is essential for maintaining emotional well-being. Here are 30 different ways to physically RAGE.
- Punching Bag: Release tension and frustration by taking it out on a punching bag.
- Scream into a Pillow: Find solace in a quiet space and let out pent-up anger by screaming into a pillow.
- Strangle a Towel: Twist a cloth or small towel to feel the tension fade away.
- Smash Things: Safely break or smash objects like old dishes or cardboard boxes to vent.
- Silent Screaming: Express your anger by mimicking a scream without making a sound.
- Fake Cry: Release emotional tension by pretending to cry.
- Rip Paper: Tear up sheets of paper or cardboard to let go of anger in a controlled manner.
- Hit a Pillow: Beat on a pillow with your fists or a bat to release frustration.
- Karate Chop a Pillow: Channel your inner martial artist and chop away at a pillow.
- Squeeze Stress Ball: Release tension from your muscles by squeezing a stress ball.
- Dance It Out: Boost your mood and release tension by dancing vigorously to energetic music.
- Air Punching: Throw punches into the air to release built-up energy.
- Swing a Bat: Let off steam by swinging a real or imaginary baseball bat.
- Breath of Fire: Promote relaxation by practicing rapid and forceful breathing.
- Hands Together Energy Release: Generate energy and release frustration by vigorously rubbing your hands together.
- Throwing Objects: Safely toss soft objects against a wall or floor to release anger.
- Isometric Towel Pull: Release tension by pulling a towel apart with all your strength.
- Violent Scribbling: Express pent-up emotions by scribbling aggressively on paper.
- Tearing Paper: Symbolically tear away negative feelings by tearing paper into pieces.
- Banging: Release pent-up energy and aggression by playing a drum or a bowl.
- Hand Squeezing: Release tension by repeatedly opening and closing your hand.
- Toddler Temper Tantrum: Express frustration by lying on the floor, kicking, and yelling.
- Stomp Your Feet: Physically express anger by stamping your feet.
- Shake Your Fists: Release tension by shaking your fists in the air.
- Squeeze an Empty Bottle: Release stress by squeezing an empty bottle.
- Blow Bubbles into Water: Calm nerves by blowing bubbles into a cup of water.
- Air Karate Kicks: Release energy by kicking the air with intensity.
- Shake a Pillow: Release tension by vigorously shaking a pillow.
- Slap a Pillow: Release frustration by repeatedly slapping a pillow.
- Destroy a Paper Towel Roll: Vent anger by banging or destroying an empty paper towel roll.
Remember to prioritize safety and consider seeking professional help if you find it difficult to maage your anger on your own. Additionally, combining physical release techniques with healthy coping strategies and communication skills can be beneficial in managing anger effectively.
Remember, too, that this is a journey, not a destination. Be patient with yourself and trust in the process. With each practice, you'll discover new layers of healing and wisdom within yourself.
So go ahead, dear warrior, and embrace the power of your emotions. You are stronger than you know, and you have the courage to face whatever challenges come your way.
Start by getting better acquainted with your anger and RAGE: Release Anger, Gain Empowerment.
Because when you embrace your emotions, you embrace your authenticity – and that's where true liberation begins.
"Before RAGE, I thought I was pretty easy-going, but I'd find myself exploding unexpectedly, usually at my kids or partner. Doing this meditation regularly has helped me express my emotions without feeling out of control. And the bonus is I have been more patient and have even caught myself smiling more! How crazy is that!"
Some helpful tips to RAGE:
Whatever Happens Is Perfect: If you're super good at being nice, you might struggle to feel anger, and that's perfectly okay. It can be like wearing a thick blanket that numbs you to your true emotions. But rest assured, even if it feels like you're just going through the motions with the RAGE process, the magic is still happening beneath the surface. Keep showing up, keep doing the work, and you'll start to feel the shift - I promise.
Patience is Key! If you've been burying your anger for what feels like eons, don't expect miracles overnight. It can take up to 21 days of consistent practice before you even begin to scratch the surface of those buried emotions. So, be patient with yourself, my friend. Rome wasn't built in a day, and neither is emotional healing.
(Want to go faster? Talk to me about my transformational coaching programs)
Set Your Timer: Time has a funny way of stretching and bending when you're diving deep into your emotions. So, make sure you've got that trusty timer handy to keep you grounded during your RAGE practice. Setting a timer ensures you stay present and focused, making the most of your meditation.
Mix It Up: Feel free to experiment with different tools and techniques. Whether it's kicking a pillow, scribbling furiously on paper, or letting out a primal scream into the void, find what resonates best with you. There's no one-size-fits-all approach to this journey, so embrace the freedom to explore and discover what works for you.
Embrace Imperfection: Remember, the only way to truly mess this up is by not doing it at all. Whatever unfolds for you during this process, trust that it's all part of the journey. There are no mistakes here, only opportunities for growth and healing. Keep shining your light and trust that you're exactly where you need to be.
Patience is Key! If you've been burying your anger for what feels like eons, don't expect miracles overnight. It can take up to 21 days of consistent practice before you even begin to scratch the surface of those buried emotions. So, be patient with yourself, my friend. Rome wasn't built in a day, and neither is emotional healing.
(Want to go faster? Talk to me about my transformational coaching programs)
Set Your Timer: Time has a funny way of stretching and bending when you're diving deep into your emotions. So, make sure you've got that trusty timer handy to keep you grounded during your RAGE practice. Setting a timer ensures you stay present and focused, making the most of your meditation.
Mix It Up: Feel free to experiment with different tools and techniques. Whether it's kicking a pillow, scribbling furiously on paper, or letting out a primal scream into the void, find what resonates best with you. There's no one-size-fits-all approach to this journey, so embrace the freedom to explore and discover what works for you.
Embrace Imperfection: Remember, the only way to truly mess this up is by not doing it at all. Whatever unfolds for you during this process, trust that it's all part of the journey. There are no mistakes here, only opportunities for growth and healing. Keep shining your light and trust that you're exactly where you need to be.
Frequently Asked Questions
Q: What exactly do you mean when you say “put your pen on the paper and keep it moving” for the whole 3 minutes?
A: This is known as Stream of Consciousness writing and it is something that my creative writing teacher used to have us do every class. And the beauty of this process is that, over time, you can train your overthinking self to get out of the way and open up a conduit directly from your intuitive self, through your pen and onto the page.
When you do this regularly, you’ll be surprised at what little nuggets of awareness will bubble up to help guide you. Be patient, this process takes time. In the beginning your thoughts will get in the way and that's okay,
You may worry about what to write.
You may worry about doing it wrong.
You may worry about it not feeling right.
You may worry about feeling silly.
You may worry about what your partner/kids/neighbours/dog will think.
This. Is. All. Okay.
In fact, it is more than okay. It is a necessary part of this process.
Which means if this is what is happening for you, it means you are doing it perfectly.
Just keep going. Remember that the ONLY way to screw this up is to not do it. Which means any thing you do is perfect.
Keep going!
Q: I literally don’t have any space in the house that is just mine and I can’t seem to find 5 minutes of privacy to do my Anger Work. I know I need this but I’m afraid if my husband or kids hears me punching stuff they’ll freak out...
A: I totally hear this AND the good news is that we all have a room in the house that is private, has a lock on the door and that we are generally not bothered in. And that room is the bathroom!
Seriously.
If you’re concerned about being heard, choose a less noisy physical purge option (such as strangling a washcloth) and then lock yourself in the bathroom for five minutes and go to town. It’s not the most elegant solution but it does work!
A: This is known as Stream of Consciousness writing and it is something that my creative writing teacher used to have us do every class. And the beauty of this process is that, over time, you can train your overthinking self to get out of the way and open up a conduit directly from your intuitive self, through your pen and onto the page.
When you do this regularly, you’ll be surprised at what little nuggets of awareness will bubble up to help guide you. Be patient, this process takes time. In the beginning your thoughts will get in the way and that's okay,
You may worry about what to write.
You may worry about doing it wrong.
You may worry about it not feeling right.
You may worry about feeling silly.
You may worry about what your partner/kids/neighbours/dog will think.
This. Is. All. Okay.
In fact, it is more than okay. It is a necessary part of this process.
Which means if this is what is happening for you, it means you are doing it perfectly.
Just keep going. Remember that the ONLY way to screw this up is to not do it. Which means any thing you do is perfect.
Keep going!
Q: I literally don’t have any space in the house that is just mine and I can’t seem to find 5 minutes of privacy to do my Anger Work. I know I need this but I’m afraid if my husband or kids hears me punching stuff they’ll freak out...
A: I totally hear this AND the good news is that we all have a room in the house that is private, has a lock on the door and that we are generally not bothered in. And that room is the bathroom!
Seriously.
If you’re concerned about being heard, choose a less noisy physical purge option (such as strangling a washcloth) and then lock yourself in the bathroom for five minutes and go to town. It’s not the most elegant solution but it does work!
The only way to RAGE wrong is to not RAGE at all. Everything else that happens is perfect!
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© 2021 Jennifer Febel and Live Life Unbroken