Get Ready to R.A.G.E!
Release Anger, Gain Empowerment
This 5 minute dynamic meditation practice is designed to help you build your emotional resilience and deepen your intuitive connection
Believe it or not, learning to acknowledge your anger in a healthy way is the key to your emotional healing
Let’s face it: being a human can be downright infuriating some days.
From traffic jams and long lines at the bank to the rising cost of living, there's plenty to get upset about. Add to that the challenge of sharing our world with people who were taught to be "Nice," and you've got a recipe for a nuclear level of anger simmering inside most of us.
When frustration, annoyance, and irritation come knocking, you might think your job is to push it down and pretend you’re “Fine” while secretly seething or complaining behind closed doors—but think again. Instead of bottling up those feelings, your new boundary-filled world involves acknowledging your emotional layer of reality and giving it space to exist.
And it all starts with your anger.
From traffic jams and long lines at the bank to the rising cost of living, there's plenty to get upset about. Add to that the challenge of sharing our world with people who were taught to be "Nice," and you've got a recipe for a nuclear level of anger simmering inside most of us.
When frustration, annoyance, and irritation come knocking, you might think your job is to push it down and pretend you’re “Fine” while secretly seething or complaining behind closed doors—but think again. Instead of bottling up those feelings, your new boundary-filled world involves acknowledging your emotional layer of reality and giving it space to exist.
And it all starts with your anger.
"When I first learned about this I thought it was completely crazy, but doing the RAGE release regularly has given me a healthy way to release my emotions so I can show up with more patience, presence, and love for my kids and family."
It's time to Release Anger and Gain Empowerment!
This activity is what I call the R.A.G.E. Dynamic Meditation.
R.A.G.E. stands for Release Anger, Gain Empowerment and it is a powerful way to:
- Channel your emotions
- Release stress and tension
- Safely express big feelings without hurting yourself or others
Practicing this exercise regularly can help prevent emotional buildup and boost your emotional resilience, making it easier to handle life's ups and downs.
What’s great about the R.A.G.E. process is how easy and quick it is. You can do it anytime, anywhere, and it only takes five minutes to complete.
This means you can easily fit it into your routine without needing a significant time commitment.
Whether you're at home, at work, or even in your car pulled over at a rest stop, this dynamic meditation will help to release pent-up emotions so you can regain your emotional balance.
For this activity, you’ll need a pen, your journal or notebook, a timer (the one on your phone will work just fine), and your chosen instrument for the physical release (see options below).
What’s great about the R.A.G.E. process is how easy and quick it is. You can do it anytime, anywhere, and it only takes five minutes to complete.
This means you can easily fit it into your routine without needing a significant time commitment.
Whether you're at home, at work, or even in your car pulled over at a rest stop, this dynamic meditation will help to release pent-up emotions so you can regain your emotional balance.
For this activity, you’ll need a pen, your journal or notebook, a timer (the one on your phone will work just fine), and your chosen instrument for the physical release (see options below).
Why Practice the R.A.G.E Dynamic Meditation?
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Build Emotional Resilience: When you release pent-up anger, you restore the natural flow of your energy to help build mental clarity and the strength to stay grounded in life’s storms. Heal at the Root: Anger often hides the deeper truths we’re not ready to face. By leaning in, you can uncover what’s really going on beneath the surface which opens the door to deeper healing and lasting growth. Strengthen Your Intuition: As you move through the R.A.G.E process, you will begin to attune to the quiet wisdom of your inner guidance which can help build trust in your Self and allow you to live with greater authenticity. Reclaim Your Boundaries: Anger is a sacred signal, the fierce protector of your boundaries. Letting it move through you (rather than fester within you) can restore your sense of self and help you take up space — unapologetically. Shine Light on the Shadows: Anger is often the emotion we suppress the most, but within it lies the key to your shadow work. This practice can help you safely access, honour, and transform the hidden parts of you that long to be seen. Receive the Deeper Message: Anger is not the enemy—it’s a message. The R.A.G.E process helps you decode that message and walk forward with a deeper understanding of who you are. Committing to R.A.G.E is a radical act of self-love that has the power to create a ripple of healing, clarity, and transformation in every corner of your life. |
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How to Do the RAGE Process:
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Step One: Release Physical Tension (2 minutes)
Set a timer for two minutes and then engage in your chosen physical activity (use the list below or feel free to come up with your own). Feel free to mix and match different options or combine them if you like, just be sure to keep your body moving for the full two minutes.
Step Two: Doing a Mental Brain Dump
Set your timer for three minutes then grab a pen and your journal or notebook.Your job is to keep your pen moving on the paper for the entire three minutes letting your thoughts flow freely and writing down whatever comes to mind, no matter how silly or insignificant it may seem. Don’t even worry about finishing your sentences! If in the middle of a thought your brain switches gears, follow it and just start writing the new thought.
While your emotions might not always be socially acceptable, they are still 100% valid and real for you.
These three minutes are your opportunity to get out anything that you've censored out of fear or societal obligation. You have full freedom to rant, rave, swear or whatever else comes up for you during this time.
Once your timer goes off, take a moment to reflect on the experience and notice any shifts or changes in your energy or emotions.
Remember, this practice isn't about fixing anything—it's about honouring your truth and giving your emotional reality space to exist.
The goal isn't to make emotions go away, but to give them a voice.
By doing this, you can avoid letting your emotions overwhelm you and risk damaging your health and relationships.
Set a timer for two minutes and then engage in your chosen physical activity (use the list below or feel free to come up with your own). Feel free to mix and match different options or combine them if you like, just be sure to keep your body moving for the full two minutes.
Step Two: Doing a Mental Brain Dump
Set your timer for three minutes then grab a pen and your journal or notebook.Your job is to keep your pen moving on the paper for the entire three minutes letting your thoughts flow freely and writing down whatever comes to mind, no matter how silly or insignificant it may seem. Don’t even worry about finishing your sentences! If in the middle of a thought your brain switches gears, follow it and just start writing the new thought.
- Want to tell your coworker to go f#@k themselves but don’t want to get fired? Write it in your journal!
- Have the urge to tell your kids to kiss your a** but don’t want to traumatize them?Write it in your journal!
- Tired of your boss always making you work late or feeling sick of your in-laws’ bullsh*t? Write it all out in your journal!
While your emotions might not always be socially acceptable, they are still 100% valid and real for you.
These three minutes are your opportunity to get out anything that you've censored out of fear or societal obligation. You have full freedom to rant, rave, swear or whatever else comes up for you during this time.
Once your timer goes off, take a moment to reflect on the experience and notice any shifts or changes in your energy or emotions.
Remember, this practice isn't about fixing anything—it's about honouring your truth and giving your emotional reality space to exist.
The goal isn't to make emotions go away, but to give them a voice.
By doing this, you can avoid letting your emotions overwhelm you and risk damaging your health and relationships.
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!
Tools to RAGE:Release Anger, Gain Empowerment
For the physical component you can do anything that gets your body moving in some capacity.
Some options include:
- Punch, squeeze, or pull at a pillow
- Scream into a pillow
- Strangle a towel or cloth
- Slap or whip a cloth against a hard surface
- Silent scream
- Fake cry
- Rip, crumple, or shred paper with your hands
- Hit or karate chop a pillow
- Squeeze a stress ball as hard as you safely can
- Dance to angry music
- Air punch
- Swing a foam bat
- Practice yogic breath of fire
- Throw soft objects at a wall
- Do an isometric towel pull
- Scribble violently on paper
- Bang on a drum
- Squeeze your hands
- Throw a toddler-style temper tantrum
- Stomp your feet
- Shake your fists
- Squeeze an empty bottle
- Blow bubbles vigorously into a cup of water
- Destroy a paper towel roll
“Before learning to RAGE, I thought I was pretty easy-going but then I’d explode out of nowhere, usually at my kids or my partner. Practicing this meditation regularly has helped me express my emotions without feeling out of control. The best part? I’m more patient... and I’ve even caught myself smiling more. How wild is that?”
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 messiness 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 messiness that this one simple act of ignorance creates is significant.
But it doesn't have to be this way.
The only wrong way to do this is to not do it at all, which means whatever you do is absolutely perfect.
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.
Avoid Making It a Workout:
It's important to note that the R.A.G.E. process is not meant to be a workout. The goal is not to exhaust yourself but to simply get your blood flowing a little to activate the physical layer of reality and help you tune into the emotions you would typically push down or ignore. Often, people tell me they can’t do it due to physical restrictions which is why I have included many options that can be done sitting or even lying down in bed. The power of this is not in how much you move, only that you move with the intention of accessing your anger.
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:
The only way to mess this up is by not doing it at all. Seriously—there is no wrong way to R.A.G.E., so trust that whatever unfolds is part of the journey for you.
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.
Avoid Making It a Workout:
It's important to note that the R.A.G.E. process is not meant to be a workout. The goal is not to exhaust yourself but to simply get your blood flowing a little to activate the physical layer of reality and help you tune into the emotions you would typically push down or ignore. Often, people tell me they can’t do it due to physical restrictions which is why I have included many options that can be done sitting or even lying down in bed. The power of this is not in how much you move, only that you move with the intention of accessing your anger.
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:
The only way to mess this up is by not doing it at all. Seriously—there is no wrong way to R.A.G.E., so trust that whatever unfolds is part of the journey for you.
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!
The only way to RAGE wrong is to not RAGE at all. Everything else that happens is perfect!
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