Dev Suroop Kaur

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Four-Part Anger Releasing Exercise

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I would like to share with you a super effective technique that Dr. Sat-Kaur Khalsa, Psychologist and Secretary of Religion of Sikh Dharma, taught me several years ago.  While the practice is very simple, it is extraordinarily effective for moving through, busting loose, and letting go of any sort of anger that you may be experiencing and holding onto.

I was reminded of this exercise in August after — and really in the midst of — several months of converging stessors.  Are you familiar with that list that you can review and check off various life events that cause stress?  You then add up the points to get a sense of your level of stress and its potential impact on your health.  It’s called the ‘Holmes and Rahe Stress Scale‘.  While it doesn’t tell you how to deal with the stress, it does offer a sort of health and self-management wake up call.  I wasn’t experiencing the ‘biggies’ on that list, yet I did have enough to add up to a fairly significant stress load.  As a result of everything that I was experiencing, I felt crabby and ‘locked down’.  I wasn’t a happy camper and that translated into a pretty angry state.  Not very a healthy or pleasant place to be.  I knew of all sorts of things to ‘do’ to create a better space for myself but I didn’t want to do them.  Exercise?  Nah…   Meditate more?  Yeah, I wish…  Yoga Kriya for Releasing Internal Anger?  Looks good but I’m not doing it…   Do  you know that state of mind?

What I DID do was pick up the Four-Part Anger Releasing Exercise and commit to doing it for 5 days.  Each day I did the practice, I felt a little bit better.  The first day, I processed the biggies that I was angry about.  By the 5th day, the things that were coming up were less dramatic and much more manageable.  It made a huge difference.

Sound appealing?  The knowing is in the doing.  Give it a try.  And if you’re inspired to do so, share  your experience.

To get started, you’ll need some private time and a private place to do it; a pillow; a timer or view of a clock; a notebook and pen; and an inspiring book of some sort.  Here’s the exercise:

Four-Part Anger Releasing Exercise by Dr. Sat-Kaur Khalsa

If you find yourself getting angry, there is a powerful four-part anger releasing exercise that you can do to neutralize that state and elevate your consciousness.  It is very powerful and very effective if you do all four parts in succession and completely.  The four-part anger releasing exercise is:

1.  Make your intention to clear yourself of your anger.  You just simply state:  “My intent in doing this exercise is to clear myself of my anger.”  The first part covers you so you don’t incur any negative karma.

2.  Take a pillow and beat the living daylights out of it for five full minutes.  It is an excruciatingly long time!  You can take a small pillow and hit a bed, a couch, a chair, but breakable things are off limits.  You can also punch a punching bag if you have one.  Whatever you choose to use, you need to physically release your pent up emotions, for that is the purpose of part two.  You may end up in tears.  Not to worry.  Keep-up for a full five minutes.

3.  Sit down and write what you are feeling.  Get it out onto paper.  It doesn’t have to be grammatically correct, or spelled correctly.  It doesn’t even have to be legible.  Just write until you have nothing to say.  It can be a paragraph or ten pages.   The purpose of part three is to release your anger on an intellectual and emotional level.

4.  Take any book that you find spiritual uplifting, randomly open it, and read where your eyes fall.  The excerpt will speak to what you just wrote about and it will help you to elevate your consciousness regarding your situation.  It is a way of tapping into your higher self or your intuition to shift your perspective and understanding of what you had originally been angry about.  If you have taken your anger inside and are depressed, this little exercise can help you to pull your anger back outside of yourself and move the energy in a positive way.

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  • skiz

    i’ll give it a shot

  • Tisha

    This really works