Welcome to this practice on shifting out of fight mode.
Perhaps you recognize right now that you feel frustrated,
With anger bubbling up and perhaps
this manifests in passive aggressiveness,
A feeling of irritation or perhaps you just
feel like screaming,
That's how angry you are.
Know that anger is a completely valid and a very powerful emotion.
An anger is an emotion and at the same time the fight response is a response from our
nervous system.
It recognizes a certain situation,
Maybe something that happened,
A trigger that came up and
therefore it gives back an appropriate response.
Anger can be our guardian,
Telling us where to set boundaries in life and where to not
accept a certain behavior,
Where to say no.
Anger is my boundary,
This is where it stops for me,
This is not okay.
So as we are going to do this practice on shifting out of fight in a healthy way,
I
also invite you to reflect on what this fight response,
What this anger might be telling
you or perhaps what this irritation might be telling you.
Is there a hidden lesson in this experience?
Now let's move out of fight mode.
This practice is somatic,
Meaning we will be using the body to move through this state
and regulate our nervous system back to a state of safety and safe connection.
I invite you,
If this is possible for you,
To get up and stand up on your feet.
If not,
No problem,
You can stay laying down or seated.
I invite you to bring your awareness to the soles of your feet.
And as you do so,
Take a comfortable breath in and release it,
Imagining you are releasing
it out through the soles of your feet.
Let's do that one more time,
Take a deep breath in,
In through the soles of your feet.
And as you exhale,
Imagining you are releasing,
Releasing some steam,
Some anger through the
soles of your feet down into the ground below you.
If this feels good for you,
You can do this one more time in your own pace.
Now if this is available to you,
Start to stomp your feet on the ground.
Feel your anger in your body and allow it to manifest itself,
Allow it to be expressed,
To be released by moving your legs and feet onto the ground.
Use force,
Use power when you do this.
The power of your anger.
As you are doing this,
You might notice you are bending your knees and I invite you to
think about a lion right now.
Imagine you are transforming into a lion.
Start to move like a lion would move.
Maybe you want to crawl on the floor or maybe you just want to keep on stomping or perhaps
stand completely still.
Think and move like a lion.
Bring your awareness now into your body,
Where do you feel this anger inside of you?
Feel how it is coming from a deep place.
Perhaps around your sacral area,
Down in your belly or in your chest.
And what does a lion do?
It roars.
So again,
If this is available to you right now,
Let out a deep roar.
How did that feel?
Your roar doesn't need to be very loud,
It can be a deep humming sound.
More like a dog that sees a threat and starts to growl.
But perhaps it feels good to actually be loud and let it all out.
Bring your awareness back to your anger in your body and let out any sound that feels
suitable.
Any sound that wants to come out.
How do you feel now?
Now the last thing I want to practice with you,
Again if this is available to you,
Is
to go towards a wall or something sturdy.
Maybe a closet,
Something that will not move no matter how hard you try to push it.
Now walk towards this wall or closet and place both your hands on the surface in front of
you.
Now gently bend your elbows and start to lean into this wall.
Allow your full body weight to come to the front.
Now think back about your anger and how upset it makes you.
Feel this energy coursing through your whole body,
Feel it all the way into your hands
and fingers.
The tips of your fingers.
Now as you reflect on your anger and you feel it deep inside of you,
Push yourself back
from this wall or closet and make any sound that feels comfortable.
Beautiful.
How was that like?
You can do this again and again and perhaps you can even imagine that certain person you
are angry with standing in front of you and you are pushing yourself away from them.
Again,
Please know that anger can be expressed in healthy ways.
You are not really hurting anybody with this and you are actually healing your nervous
system.
When we don't express anger or any other emotion that gets stuck in our body,
We carry it with
us and this load can get really heavy.
So be very proud of yourself for how you showed up today.
I hope that you feel a bit lighter and know that you can always repeat these exercises
for as long as you need to.
You can continue growling,
Roaring,
Stomping or pushing against the wall until you feel
like the energy has been processed and has moved through you.
Don't forget to breathe through the process and reflect back.
Anger and irritation are powerful messengers.
They are our advocates for change,
For growth and for boundaries.
I hope this helped you.
My name is Anais and it's an honor to guide you and I'll see you soon.
