Navigating Anger

Workshop Guidelines

Day 1: Awakening the Body's Wisdom

• Morning:

  • Welcome and Introductions: Create a safe and supportive space for sharing and learning.

  • Anger as a Sensation:

    • Guided exploration of the physical sensations of anger in the body.

    • Notice where anger manifests: clenched fists, tight jaw, rapid heartbeat, etc.

    • Observe its qualities: heat, tightness, pressure.

    • Become aware of how it impacts your posture and overall physical presence.

  • The Breath as an Anchor:

    • Learn the fundamentals of conscious breathing and its effect on the nervous system.

    • Experience how different breathing patterns can either fuel or soothe anger.

    • Practice lengthening exhales to calm the nervous system.

  • Breathwork for Grounding and Centering:

    • Practice techniques like diaphragmatic breathing, box breathing (equal inhales, holds, and exhales), and alternate nostril breathing to cultivate a sense of calm and presence.

  • Guided Body Scan Meditation:

    • Deepen body awareness and learn to identify subtle cues of tension and emotional activation.

    • Notice how the body signals the emergence of anger.

• Afternoon:

  • Movement and Release:

    • Engage in gentle movement practices, such as mindful yoga or qigong, to release physical tension held in the body, particularly in areas where anger tends to manifest.

    • Explore shaking, stretching, and mindful walking to discharge excess energy and promote a sense of flow.

  • Exploring the Breath-Emotion Connection:

    • Experience how different breathing patterns influence emotional states.

    • Learn to use the breath to consciously regulate anger by extending exhales and deepening inhales.

  • Group Inquiry:

    • Share personal experiences and explore the unique ways anger manifests in each individual's body.

    • Discuss how breathwork and movement can help to shift those physical patterns.

Day 2: Transforming Anger Through Embodied Presence

• Morning:

  • Deepening Breathwork Practice:

    • Explore advanced breathwork techniques, such as coherent breathing or transformational breathwork, to access deeper states of relaxation and emotional release.

  • Cultivating Presence Through Sitting Meditation:

    • Learn and practice various sitting meditation techniques to cultivate a quiet mind and observe thoughts and emotions without judgment.

    • Focus on the sensations of the breath as an anchor to the present moment.

  • The Power of the Pause:

    • Develop the ability to pause and create space between triggers and reactions.

    • Practice using the breath to interrupt automatic responses and create a window for conscious choice.

• Afternoon:

  • Embodied Communication:

    • Explore how to communicate needs and boundaries with clarity and compassion, grounded in bodily awareness.

    • Practice using the breath and body language to support assertive communication.

  • Responding vs. Reacting:

    • Practice responding to challenging situations with presence and awareness, rather than reacting impulsively from a place of anger.

    • Use breathwork and body awareness to stay grounded and centred in challenging interactions.

  • Integrating Practices into Daily Life:

    • Develop a personalized plan for incorporating breathwork and meditation into daily routines to manage anger and cultivate emotional well-being.

  • Closing Circle and Next Steps:

    • Reflect on key learnings, celebrate progress, and explore resources for ongoing support.

How This Works to Address Anger:

This course focuses on the mind-body connection and the powerful role of the breath in regulating emotions. By cultivating a deep awareness of the body and mastering conscious breathing techniques, participants can:

• Interrupt the Anger Cycle: Recognize the physical signs of anger early on and use breathwork and movement to de-escalate before reaching a point of reactivity.

• Calm the Nervous System: Activate the parasympathetic nervous system through breathwork and meditation, reducing physiological arousal and promoting a sense of calm.

• Develop Emotional Regulation: Learn to observe emotions without judgment and use the breath to modulate emotional intensity.

• Cultivate Presence: Anchor themselves in the present moment, reducing reactivity and increasing the capacity for thoughtful responses.

• Enhance Self-Awareness: Develop a deeper understanding of their anger triggers and patterns through embodied exploration.

• Promote Emotional Release: Release pent-up tension and emotional energy through movement and breathwork.

This body-centered approach empowers participants to transform their relationship with anger from the inside out, fostering greater self-awareness, emotional resilience, and inner peace.