Anger, Frustration, Rage Meditation

In this mindfulness movement meditation I'll be taking you through my favorite ways to move through anger, frustration and rage. We get into the body to let it out in a healthy, safe, productive way while still honoring all that you're going through. Anger is here to tell us something, it makes sense you're feeling this way. And that doesn't mean it has to become pent up rage that explodes when you don't want it to. This will help you move through it so you can feel calmer and more in control. Let's do this!

Transcript

Hey friend and welcome to today's anger, Rage, Frustration meditation. I'm gonna take you through something that I do often with myself and with my toddler and so it might feel a little silly at first but I want you to go with me here. We're gonna play, We're gonna let it out and I want you to know that you can take up space, That you can be loud. We're gonna like literally physically move our bodies and so I want you to just take up that space. I want you to feel like you can be loud and if you're not in a place where you can be loud right now do it in a way that feels good to you. I have seen the shifts in myself, In my toddler, In our ability to feel our anger and our frustration and our rage and when we do that in positive healthy like cognizant ways then we get to let it out before it explodes and that's what we're here to do today. So clear your space, Find somewhere that you can stand up. We're not gonna move around a ton but we're gonna move around a little bit. So when you're ready I want you to take in a breath in and a breath out and if you can let your breath be longer out than in that's one of the ways to help calm your nervous system. If it doesn't feel accessible right now that's fine I just want you to be breathing. All right let's get into it. So first we're gonna stand up where you are and I want you to stomp your feet. Stomp them, Stomp them, Get it out. I'm gonna do it with you. Find a rhythm that feels good to you. Imagine putting all of your energy into the floor underneath you. Stomp those feet, Feel the heels of your feet on the floor feel the toes of the feet on the floor. Stomp and stomp, Get it out. Now make a angry face. Squish up your face, Make a noise, Squish up your fingers and your toes. Make them into fists, Maybe punch the air in front of you if that feels good. Like really get angry. Maybe you feel your like butt muscles clench or your torso clench. That's good, That's exactly right. Clench everywhere that feels good to you. Get angry, Make another noise, Let it out. Here we go, Good. Oh good. Now stomp a little slower, Let it out. Maybe shake around, Roll your hips, Shake your arms and breathe. Now I want you to take your arms above your head like you're reaching for the sky and we're going to throw your arms down towards the ground here in just a second and you're gonna bend your knees. It's almost like a whoosh motion where you start with your arms up high, You bring them down. You don't have to touch the floor but down towards your knees, Go back behind your hips and then you're gonna stand all the way up again and put your hands back up and then push down and bend your knees as you move your hands down and we're gonna do that a couple of times. That's one of the easiest ways to get the anger and that rage, That frustration out of your body. You're literally clearing it out of your body. Go at whatever pace feels good to you. Arms up and let it go. You can dip your head as you go down also if that feels good and again. We're gonna do this a few more times just letting it all go. Good job. That is exactly right. One more. Alright now if it feels good roll your shoulders back, Shake your arms, Shake your legs, Shake your body. Okay and now if it feels good to you, If you still are feeling any kind of anger, Frustration, Rage in your body, Any more of that like energy in your body, I want you to grab a pillow. Any pillow will do and we're gonna hit it out. This is one of the easiest, Most accessible ways that I found for myself and my toddler honestly too to get the anger out in the moment. So when you're feeling all of that start to rise up, Find a pillow. It doesn't matter if it's your couch pillow, Your bed pillow, I want you to just hit that pillow with your fist in a way that feels good. You don't have to get into the story about why you're angry, Why you're frustrated, Why you're feeling that rage. The story actually sometimes doesn't help. They say that energy of an emotion can last in your body for 90 seconds at most and so if you can just let the energy be in your body without having to get stuck in the story of why it's there, It's one of the easiest ways to help it actually move through your system. Because anger, Because rage, Frustration, It wants to move. It wants to get out of you and so if you can use it in a positive way and get it out, Raising those arms up and hitting that pillow as hard as you can, As hard as it feels good to you, That's what we need. And even if you don't feel the anger, Like right now I feel very calm in my body, Even just hitting the pillow as I'm doing it with you helps release some of that underlying stagnant frustration, Anger, All of the things that honestly, Genuinely, Usually lives in our bodies because we're not getting out our stress hormones. We're not getting out of the stress response. And so even if you do it, I do these exercises with my toddler all the time, Like usually at least once a day, And when we can do it, Even when we're not actually in the active feeling of frustration and anger and enrage, It still helps us find that happy baseline. Not that happiness is the goal here, No, But it just like helps us get those things out of our bodies so that we can be more aware, More in control of our reactions, Of how it comes out, Because we're choosing consciously to get it out in a positive, Healthy way. All right you guys, Maybe hit the pillow a couple more times if it feels good. Now swing your hips side to side, Back to front, Feel your feet on the ground wherever they are. If you want to cry, Good. Tears are really good for us. I know there's so much language around how we shouldn't cry or whatever, It's like not manly or big girls don't cry or whatever, And I just want to share with you that when you cry, You're letting cortisol, Which is the stress hormone, Out of your body. Literally, Tears contain cortisol, And so if you need a reason to let it out, Let it be that it is one of the easiest ways to get the stress hormone out of your body. I want you to just rock side to side, Almost as if you're trying to calm a child. We're all children inside, And if it feels good, You can wrap your arms around yourself. If you're still feeling a little bit angry or a little bit of that frustration rage, Shake your hands, Like just shake them out. It doesn't matter what they look like, What it looks like. Shake it out as you rock back and forth. You're safe here. Everything's gonna be okay. It makes sense. Your rage makes sense. Your frustration makes sense. Your anger makes sense. It's allowed to be here, And you're doing a really good job of handling it. You're doing an amazing job. Keep rocking. Breath in and a breath out. If it feels good and you want to give yourself a hug, Squeeze your shoulders, Let yourself know that you're doing it exactly right. You are exactly right. Your emotions are exactly right. Thank you for feeling them with me today. I'll see you next time.