Find a private space where you can be alone with yourself.
Sit comfortably but with alertness in your body.
You might need to move during this practice.
That's okay.
Close your eyes and take a deep breath.
Feel the air filling your lungs and release it with whatever sound wants to come out.
Let me say something clearly.
Your anger is not a character flaw.
It's not evidence that you're broken,
Immature or out of control.
Anger is a human emotion and as a man you've probably been taught that you're not allowed to have it.
Or worse,
That if you do feel it there's something wrong with you.
That's a lie and today we're going to start untangling it.
Take another breath.
This is a space where your anger is welcome.
I want you to bring your attention to your body.
Anger doesn't just live in your mind.
It lives in your muscles,
Your chest,
Your jaw,
Your fist.
Scan your body slowly.
Start with your face.
Is your jaw clenched?
Are your teeth grinding?
Move down to your neck and shoulders.
Are they tight?
Raised?
Armored?
Now check your chest.
Is it tight?
Restricted?
Does it feel like there's pressure building there?
Something you've been holding back?
Move to your hands.
Are they tense?
Do they want to make fists?
Let them if they need to.
Notice your belly.
Is it hard?
Guarded?
Or is there a churning there?
A heat?
An energy that wants to move?
Wherever you feel tension,
Heat,
Tightness,
That's where your anger lives.
It's been living there,
Waiting.
Stored in your body because you weren't allowed to express it.
Take a breath.
We're going to start releasing it.
I want you to think about something that's made you angry recently.
Maybe it's something small.
Someone cut you off in traffic.
Someone dismissed you.
Someone broke a promise.
Or maybe it's something bigger.
A betrayal.
An injustice.
A pattern you're tired of tolerating.
Don't filter it.
Don't rationalize it.
Don't tell yourself you shouldn't be angry about it.
Just bring it to mind.
Now feel it.
Let the anger rise.
Don't push it down.
Don't make it smaller.
Just let it be here in your body in this moment.
Where do you feel it?
Your chest?
Your fists?
Your throat?
Let it have space.
This anger is trying to tell you something.
It's not random.
It's not irrational.
Anger shows up when something matters to you.
When a boundary has been crossed.
When you've been disrespected,
Dismissed,
Or harmed.
So ask yourself,
What is this anger protecting?
What does it want me to see?
Maybe it's protecting your dignity.
Maybe it's protecting your time.
Maybe it's protecting your sense of fairness.
Your values.
Your right to be treated with respect.
Listen to it.
Your anger has wisdom.
It knows when something is wrong.
It knows when you've tolerated too much.
It knows when it's time to say no.
To set a boundary.
To walk away.
This isn't about acting on it impulsively.
This is about understanding it.
Respecting it.
Letting it speak.
Now we're going to release some of this energy.
Not by lashing out.
Not by directing it at anyone.
But by giving it a safe container to move through your body.
If you're alone and it feels right,
You can make sounds.
Growls.
Grunts.
Yells.
Let the sound come from your belly,
Not your throat.
Let it be primal.
Let it be raw.
If you can't make sound,
You can move.
Clench your fists hard,
Then release.
Push your palms into your thighs.
Tense your whole body.
Hold it for a few seconds,
Then let it go.
Let's do this together.
Take a deep breath in.
Hold it.
Now clench your fists.
Tighten your jaw.
Tense your shoulders.
Hold everything tight for three seconds.
One,
Two,
Three and release.
Let it all go with an exhale.
Shake out your hands.
Again.
Breathe in deeply.
Tense your whole body.
Fists.
Jaw.
Chest.
Belly.
Hold it.
One,
Two,
Three and release.
Let the breath rush out.
Shake it off.
One more time.
Breathe in.
Clench everything.
Tight.
Tight.
Tight.
And let it go.
Exhale hard.
Maybe with sound.
Let it out.
Notice how you feel now.
Maybe lighter.
Maybe more settled.
Maybe still angry,
But not as trapped by it.
This is the practice.
Feeling it.
Honouring it.
Releasing it.
Without letting it run your life.
Here's something important.
Anger isn't just about releasing tension.
It's about action.
Your anger is asking you to do something differently.
Think about the situation that made you angry.
What boundary needs to be set?
What conversation needs to happen?
What pattern needs to stop?
Pause for 30 seconds.
Anger without action turns into resentment.
It festers.
It poisons you from the inside.
But anger with clear action becomes power.
It becomes protection.
It becomes self-respect.
So ask yourself,
What does my anger want me to do?
Maybe it wants you to have a difficult conversation.
Maybe it wants you to leave a situation that's not serving you.
Maybe it wants you to stop tolerating disrespect.
Maybe it just wants you to acknowledge this is not okay.
You don't have to act right now.
But you need to listen.
Your anger is not your enemy.
It's your ally.
It's trying to help you protect what matters.
Take control.
Take a breath.
Honor that.
As we close,
Place one hand on your heart and one hand on your belly.
Feel your breath moving through your body.
Feel the aliveness of your anger.
Not as something to fear,
But as energy you can work with.
Say this to yourself,
Out loud or silently.
My anger is not my enemy.
It is information.
It is protection.
It is power.
I can feel my anger without being consumed by it.
I release the shame I've carried about my rage.
Let those words settle.
You don't have to be calm all the time.
You don't have to be nice when someone crosses your boundaries.
You're allowed to feel what you feel.
You're allowed to be angry.
And you're This is part of becoming whole.
Not suppressing your emotions,
But learning to feel them,
Understand them,
And channel them wisely.
When you're ready,
Open your eyes.
This is an introduction to working with anger as shadow material.
To go deeper into emotional alchemy and transforming rage into power,
Explore reclaiming your rage in the Deep Shadow series.
Anger is just the beginning.
Beneath it often lies grief,
Fear,
And unmet needs.
If you're ready to explore the full landscape of your emotional world,
Visit my profile to learn about shadow work intensives,
Men's circles,
And one-on-one coaching.
You don't have to carry this alone.
And you don't have to be ashamed of your fire.
It's time to learn how to wield it.
