Reclaiming Your Rage - A 30 Minute Practice

Find a space where you can be completely alone.

Lock the door.

Turn off all notifications.

This is your time.

Your space.

Your ritual.

Sit or stand.

Whatever feels right.

Place your feet firmly on the ground.

Feel the earth beneath you.

You're going to need that ground.

Close your eyes and take three deep breaths.

With each exhale,

Let your awareness drop into your body.

Out of your thoughts.

Into your bones.

Before we begin,

I want you to set an intention.

This is not casual work.

You're about to meet the part of yourself you've been most afraid of.

The rage you've kept locked away.

Because you were told it was dangerous,

Destructive,

Unacceptable.

Place your hand on your heart and say this aloud.

I am here to reclaim my rage.

I am ready to feel what I've been avoiding.

I am safe.

I am in control of this process.

I will not harm myself or others.

This rage is mine and I am taking it back.

Good.

Let's begin.

Your rage didn't start yesterday.

It started years ago.

Maybe decades.

Let's go back.

I want you to think about the first time you remember feeling truly angry as a boy.

Not annoyed.

Not frustrated.

Rage.

The kind that made your body shake.

The kind that made you want to scream.

Hit something.

Destroy something.

What happened?

Were you punished?

Shamed?

Told to calm down?

Told that anger wasn't acceptable?

Were you hit for showing it?

Sent to your room?

Ignored?

Or maybe it was subtler?

Maybe you just learned by watching.

Watching your father swallow his anger.

Or watching it explode in ways that terrified you.

Maybe you decided right then,

I will never be like that.

Poor you.

That's when you made the deal.

You traded your rage for safety.

For love.

For acceptance.

You learned that expressing anger meant you were bad.

Dangerous.

Out of control.

So you pushed it down.

You locked it away.

You became the good boy who didn't cause problems.

But the rage didn't disappear.

It just went underground.

Now think about all the times since then that you've swallowed your anger.

Every time someone disrespected you and you said nothing.

Every time you were betrayed and you smiled.

Every time you felt diminished and you made yourself smaller.

All of that rage is still in your body.

Stored.

Waiting.

Corroding you from the inside.

Take a breath.

We're going to start releasing it.

Bring your attention to your body now.

We're going to find where your rage lives.

Start with your jaw.

Clench it tight.

Feel the tension.

Feel how much energy it takes to hold your jaw this way.

Day after day.

Year after year.

Your jaw has been holding back words you never said.

Screams you never released.

Now unclench it.

Let it go.

Shake out your face.

Move to your throat.

Place your hand there.

How many times have you choked down your rage?

Swallowed it before it could come out?

Your throat knows.

Feel the tightness there.

The constriction.

Take a breath and try to soften it.

Now your chest.

Place both hands on your chest.

Feel the armor there.

The tightness.

Your chest has been holding back the roar.

The primal scream.

The no that wants to explode out of you.

Press into your chest.

Feel the resistance.

Feel the rage stored there.

Your shoulders and arms.

Make fists.

Tight.

Tighter.

Feel the rage in your hands.

The urge to hit.

To push.

To fight back.

This is where your power lives.

This is where your rage wants to move.

Hold the tension.

Feel it.

Then,

Release.

Shake out your arms.

Your belly.

Your gut.

Place your hand there.

This is where you feel betrayal.

Where you feel violated.

Where you feel the injustice of it all.

Breathe into your belly.

Let it expand.

Let the rage have space.

Now feel your whole body.

All the places where rage lives.

It's everywhere isn't it?

It's been living in you for so long you forgot it was there.

But your body remembers?

This is the part where we stop talking about it and start feeling it.

This is where we give your rage permission to move.

If you can make noise without disturbing anyone,

You will.

If not,

You can use a pillow to scream into.

But your body needs to move this energy.

It cannot stay contained any longer.

We're going to do a series of physical and vocal releases.

Follow my lead.

Don't hold back.

This is your rage.

It's time to let it out.

Round one.

The growl.

Take a deep breath into your belly.

Now let out a growl from deep in your gut.

Not from your throat.

From your core.

Low.

Guttural.

Primal.

Like an animal defending its territory.

Do it now.

Growl.

Let it build.

Let it get louder.

Louder.

Good.

Shake it off.

Breathe.

Round two.

The roar.

Now we go bigger.

Take a deep breath.

This time you're going to roar.

Open your mouth wide and let the sound rip out of you.

This is the no you never got to say.

This is every boundary that was crossed.

Every time you were silenced.

Roar.

Do it now.

Roar.

Roar.

Let your whole body participate.

Let your face contort.

Let your fists clench.

Roar again.

Breathe.

You're doing it.

Keep going.

Round three.

Now we add a movement.

Stand up if you're not already standing.

You're going to stomp your feet hard.

Like you're crushing something beneath you.

Stomp and yell.

Stomp and roar.

Let your arms punch the air.

Let your body thrash.

Let the rage move through every muscle.

Do this for 60 seconds.

Go.

Now.

Stop.

Stand still.

Place your hands on your knees.

Breathe.

Heavy.

Deep.

Let the energy settle.

Notice what you feel.

Maybe shaking.

Maybe heat.

Maybe tears.

Maybe relief.

Maybe more rage.

All of it is okay.

You're releasing decades of stored energy.

Let it move.

Now that some of the energy has moved,

We're going to go deeper.

We're going to meet the source of your rage.

Sit back down.

Close your eyes.

Take slow deep breaths.

I want you to imagine your rage as a person.

See it standing in front of you.

What does it look like?

Is it a younger version of you?

Is it a beast?

A warrior?

A wildfire?

This rage has been protecting you.

It's been trying to keep you safe.

But it's also been hurting you because you wouldn't let it out.

Now I want you to speak to it.

Ask it.

What do you need from me?

What are you trying to protect?

What do you want me to know?

Listen.

Don't rush this.

Let it speak.

Maybe it says,

I need you to stop letting people walk all over you.

Maybe it says,

I need you to fight for yourself.

Maybe it says,

I need you to leave that situation,

That relationship,

That job.

Whatever it says,

Acknowledge it.

Say back to it.

I hear you.

I've been ignoring you,

But I'm listening now.

Now ask it.

What happens if I integrate you?

If I stop suppressing you?

If I let you exist without letting you destroy my life?

Listen again.

Your rage doesn't want to destroy you.

It wants to empower you.

It wants to be the fire that protects your boundaries,

That fuels your courage,

That says no when something is wrong.

Take a breath.

You're beginning to transmute it.

This is the alchemy.

This is where we transform rage from a destructive force into conscious power.

Place both hands on your belly,

Over your power center.

Feel the heat there.

Feel the energy.

This is your fire.

It's not your enemy.

It's your fuel.

Imagine this fire burning away everything that no longer serves you.

Burning away the people-pleasing,

The tolerance of disrespect,

The self-betrayal,

The silence.

Let it all burn.

Now imagine this fire refining you,

Forging you,

Like metal in a furnace.

You're not being destroyed.

You're being strengthened,

Sharpened,

Made clear.

This fire is your boundary.

It says no when something is wrong.

Courage.

It gives you strength to face what you've been avoiding.

Truth.

It won't let you lie to yourself anymore.

Protection.

It defends what matters to you.

This is your power.

This is your rage transmuted.

It's no longer something you fear.

It's something you wield with consciousness.

Take a deep breath.

Feel the shift.

You're not suppressing it anymore.

You're integrating it.

Before we close,

You need to make a commitment.

Because this work doesn't end here.

You've opened the door.

Now you have to walk through it differently.

Place your hand on your heart and make these commitments to yourself.

I will no longer swallow my rage to keep the peace.

I will speak my truth even when my voice shakes.

I will set boundaries even when it makes people uncomfortable.

I will honor my anger as information,

Not as a character flaw.

I will use my fire to protect what matters,

Not to destroy what I love.

These aren't just words.

This is a vow.

To yourself.

To the man you're becoming.

Your rage has been your shadow.

Now it's your ally.

But only if you do the work.

Only if you practice.

Only if you keep choosing consciousness over reaction.

Take three deep breaths.

Feel yourself settling.

Feel the integration happening.

Close your eyes.

You've done profound work today.

You've met your rage.

You've felt it.

You've released it.

You've begun to transmute it.

This is not the end.

This is the beginning.

You will need to return to this work.

Rage doesn't integrate in one session.

But you've started the process.

When you open your eyes,

Drink water.

Move your body.

Journal if words come.

Rest if you need to.

Be gentle with yourself.

You've touched something primal.

But also,

Notice how you feel.

Maybe more grounded.

Maybe more alive.

Maybe more yourself.

This is your fire.

This is your power.

Don't be afraid of it.

Learn to wield it.

You are not your rage.

But your rage is part of you.

And when you integrate it,

You become whole.

Welcome to your power,

Warrior.

Open your eyes when you're ready.

This is part two of the Deep Shadow series.

For continued integration work.

Part one.

Healing the Father Wound.

Foundational Shadow Work.

Part three.

Inner Child Integration for Men.

Healing Relational Patterns.

Part four.

The Ancestral Roots Meditation.

Generational Healing.

This work is not meant to be done alone.

For Shadow Work Intensives,

Men's Circles,

Where rage work happens in community,

And one-on-one coaching for personalized integration,

Visit my website.

The fire is yours.

Learn to tend it.