Master Your Anger with These 3 Embodied Practices

Anger can be a fuel for change! Whether you are seeking to master your anger so that you may effectively express it in your personal life, professional  life and/or for the purpose of advocating for a greater cause, these 3 embodiment practices can be of help to you.

Anger is Power

Before we dive in to the embodiment of anger, I think it’s important to mention that the aim with this blog post is to inspire and support empowerment. In particular for those individuals who often experience their anger to be shamed or suppressed because they belong to a marginalized community.

Anger is power, and it can be accessed through your breath, movement, and the sound of your voice. As we learn to become friends with our anger we also learn how to wield it with grace a precision in order to support effective change.

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Watch the BodyWise Talk: “Your Body, Your Power” in which Susana discusses:

🔹Your body: How embodiment increases autonomy
🔹Your power: How to embody #anger as an emotional fuel for change
🔹Embodied Practices for tuning in to and igniting your power.

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1. Breath and Flame

Anger is like a flame which can grow and shrink in intensity. For this embodiment practice we will be working with the breath and a visual of flame which represents our anger.

1. Begin by bringing your awareness to your breath and taking a few mindful breaths.
2. Imagine a flame in front of you, (or within you… trust what comes up intuitively), and as you inhale this flame becomes bigger and bigger. Simultaneously move your arms in sync with your breath into an open and expanded position.
3. As you exhale, imagine the flame shrinking and getting smaller and smaller without going out. Simultaneously move your arms (in sync with your breath) back towards the center of your body.
4. Repeat steps 2 and 3 a few times or perhaps for 5 minutes.
5. Conclude by coming to stillness, and allow the breath to return to a natural rhythm. As you open your eyes, you can offer yourself gratitude and bring the visual of the flame with you through your day!

 

2. Movement and Sound

One of the ways people often express anger is via their words, as well as their tone and volume of their voice. In this embodiment practice we will explore anger via quick, direct and strong movements paired with vocalizations to support the full expression of anger.

1. Begin by getting into a stable stance with your feet wider than your hips and a bend in your knees. Make sure your knees and your ankles are in alignment to prevent injury. You can also do this practice while sitting on the edge of a sturdy chair, still keep your feet on the ground in a wide stance.
2. Initiate the movement of your arms from your core which is muscularly engaged. Move your arms in quick, direct and weighted motions straight out in front of you. Your hands can be in fists, open palmed. Alternate between one arm and the other.
3. With every arm motion forward, shout loudly and sternly “HA!” Sync each vocalization to your movements.
4. Variations: You can explore the pace of your movements (faster and slower), you can explore the direction of your movements (up, down, sides, etc.) and you can explore how much power you place behind each movement and vocalization (softer, with more force, louder, etc.).
5. Practice this exercise for at least a few minutes in order to really get a sense of how it feels in your body.
6. Conclude by coming to stillness is a neutral stance or sitting position. Notice what sensations you are aware of in your body. Make note of any observations.

 

3. Expressing the Wildness Within

Sometimes mastering our anger is about having a little fun! When we play we access our joy which can support us in dealing with challenges. For this embodiment practice we will be exploring our animalistic side in order to express our anger.

1. Begin by getting into a stable stance with your feet wider than your hips and a bend in your knees. Make sure your knees and your ankles are in alignment to prevent injury. You can also do this practice while sitting on the edge of a sturdy chair, still keep your feet on the ground in a wide stance.
2. Inhale deeply through your nose and as you exhale let out a loud RAWR! (that’s right a growl)
3. Use your arms and incorporate your whole body as you embody the fierceness of a lion or tigress! Allow yourself to smile, laugh and have fun.
4. Repeat this at least 3 times and with every try let your RAWR get louder and wilder. Let your body move in whichever way feels right to you.
5. Conclude by coming to stillness is a neutral stance or sitting position. Notice what sensations you are aware of in your body. Make note of any observations.

 

The next time you feel irritable, frustrated, angry or even rage… try these embodiment practices to help you tune in to your strength and feel more empowered. To watch a video of these embodiment practices and follow along, click here and you will find these practices demonstrated at the end of broadcast.

 

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