Rage Room Meditation

Use this to help you move through intense feelings. I noticed I was craving a rage room-type vibe but I wanted to do it in my own personal space where I felt safe and could fully express myself (and not have to worry about what other people thought of my rage like I would if I were in public). So I created this for you so you can fully express yourself too - and do it in a safe way, in your own space, knowing you're not alone. I give ideas on how to create your rage room vibe for yourself without having to do much cleanup.

Disclaimer: this track has content using explicit language that may be deemed offensive to a general audience.

Transcript

Hey friend,

So I'm so excited to lead you through a rage room meditation today.

This has been something I've been thinking about for a long time and so we're gonna just like play with it and I want to give you permission to just like do what feels good,

Leave out the rest and we're gonna just like dive in but I want you to know like I really want this to be like your permission slip to do your rage room meditation however it feels good to you and I'm gonna give you some options but really what I most want for you today is to just like realize that all of the emotions that you're having,

All of them,

The grief,

The anger,

The frustration,

The like outburst,

Whatever it is,

Even if you don't know what the emotion is,

Like it's valid,

It deserves to be here,

It's not a problem and we're just like deciding to let it out today in a way that feels good to you,

In a way that feels honoring to you,

In a way that feels safe to you and that's what we're gonna do and I think so often especially if you grew up with like you know being a good kid kind of mentality or like that pressure I think sometimes we can like struggle with the ability to like let out our negative emotions and so before we dive in I guess I do want to tell you just a couple of things.

One,

There's research that shows that your tears contain cortisol which is like the stress hormone and so crying is actually one of the best ways to get the stress out of your body because like that cortisol is just like floating around if we're not doing anything with it and it used to be really helpful like evolutionarily to you know use that cortisol,

Use that adrenaline,

Use all of those things to like run from the threats right like run from the Tigers and the Bears and all of that but now we don't have those threats to run from so we're not like using up those stress hormones and so they're just like floating around in our body and so what we're gonna do today is just like let those things out so that you no longer have to hold on to them and so before we get started I'm gonna ask you to do a couple of things.

One,

If it feels good to like destroy something or break something I want you to go get that thing you can pause this audio so you can go get it but whether that's like I literally keep like a stack of old mugs that like traditionally I would like send to like Goodwill or whatever but instead I'm like keeping them for this exact purpose to have like a rage room with myself.

I've had clients use like plates before like China plates and break them or I have one client who's in Florida who literally goes and gets like coconuts from the store and like breaks them on her driveway like whatever it is that feels good to you if you're feeling like you want to break something let's go get that.

Also I've totally used like a piece of paper or something you can shred like that is also something that can be really powerful so go get those things.

Often if you're gonna break something I like to get like a hammer and some sort of box that you can put whatever you're breaking in.

Typically I like to go outside to do it but if you know you can do it in your bathroom you can do it in your kitchen whatever the case may be I love putting in the box it makes cleanup so much easier.

If you want to like rip up a piece of paper maybe you want to write something on it before you do that like that's awesome you can do that too.

I also love to burn paper so like if you have a fireplace or if you want to you know burn the paper that can also be very healing especially if you write it down but we can gather our supplies if like breaking things doesn't sound good to you something else I'm gonna offer something else I guess I'll just tell you what it is like I love to yell like scream by myself as a way to like let out those feelings as well so maybe you want to get in your car that's my favorite place to yell if you don't have a car you could always like yell into a pillow so maybe grab that but like find put yourself in a place that feels safe to you to like do this work whether you're gonna be breaking something yelling writing something down and burning it or tearing it up like whatever it is like let's create your rage room right now and like get the materials you need and I'll let you have a second to do that and now that you're back I want to just like first start off by reminding your brain that it's safe to be here it's safe to have these feelings it's safe to express them in this way you are choosing to express them in like a very positive healthy way right now this is good you're allowed we give you full permission and the wilder you can be the better the more fun we can have with it right and maybe that's not the right word but like the more expressive we can be the more we can let out and then we're gonna feel better afterwards right and so I want you to first start off by clenching your hands together and like allowing that tension to be there if it feels good to like close your eyes you can do that or like zone out or maybe it just feels good to focus on whatever it is that you brought to break or whatever it is you're gonna yell into doesn't matter we're just gonna like ball up our fists and I want you to like scrunch your eyes together and bring that like pressure into your eyes like you're squishing up your whole face and then when it feels good just let that go I think it's so helpful to move the body a little bit before we try and like quiet the mind or let things out and so if it feels good to like shake your shoulders a little bit hype yourself up feel those feelings like going through your body feel the anger feel the grief the frustration whatever it is like let it be there notice if it feels good where it feels in your body like where it's happening in your body just like let it be there and let's do it if it feels good you I'm gonna count down one two three and we can either like use that hammer and break it or start tearing that paper or start yelling I just want you to know that I'm like here with you but it's safe to have these feelings and like we're gonna fucking let it out right so ready one two three let it out let it out you're doing amazing fuck yeah you got this break it yell rip scream light that shit on fire break it up into tiny little pieces whatever emotion comes up let it come up the tears whatever let it be there all good we're doing this for you you deserve to let this out you deserve to have these feelings it's okay to have these feelings they're not always comfortable but you can handle them and I want to just invite you to rage as long as you want if you haven't yelled yet maybe you want to go do that next or maybe you want to go break something next or rip that paper whatever the keys may be if you've already yelled maybe it's even just like stomping your feet maybe it's like lifting your hands above your head and like shouting to the heavens about what it is that you're upset about allow yourself to be heard to be seen by yourself you are allowed to rage it makes sense every you're upset about it makes fucking sense allow that rage my friend let it out decide right now that like you are allowed to let it out and it's good for you to let it out and you're doing it in a positive way right now and that is badass and stay for as long as you like do it as often as feels good do it for as long as you like find things that really resonate with you and if it feels good at the end sometimes I feel like it does feel good and sometimes it doesn't for me so I want to just like offer it as an option but maybe it won't feel good and that's okay too but like and maybe pause this audio if you need more time totally makes sense go for it take your time but afterwards I always love to ask myself like what do I need right now what's like gonna be nourishing for me right now I just had a really big energy release what do I need sometimes if I've been yelling my favorite thing to do is like go get myself a milkshake because sometimes that hurts your vocal cords right or like if you've been just like crying and having a really emotional experience in that way like for me sometimes I'm like I just like want to lay down for a little bit after this maybe if I need a hug and I can go ask someone I love for a hug or they also say that like the body doesn't know the difference between like warmth like emotional warmth in like physical warmth and so if you don't have access to a hug right now maybe you hug yourself like put your arms around yourself and hug yourself or maybe you go find like physical warmth whether that's like a shower or a bath or hot tea or hot water or a blankie or whatever it is like honor that for yourself honor those needs if that feels good because you just did this big thing you just like let out all this energy and we deserve to like take care of ourselves and celebrate ourselves for that and like I'm really proud of you that's fucking awesome and I can't wait to do it with you again soon all right love you friends

Reviews

Thank you. I didn't realise this is exactly what I needed today.

Thank you Liesl! That was just what I needed today. #rageon

Oh wow. Thank you. I searched “rage”. As soon as you started talking, I started crying. It was the permission I needed. Thank you

Thank you for this 😩😭 I feel like there were 0 results for “rage” or any real PTSD symptoms/emotions when I looked a few years ago and it’s a relief to not be alone with such a horrible feeling.