Resources:
1: Start in a quiet place in your home/apt, somewhere you feel safe and can go into a meditative space.
Each time you do this, close your eyes, breathe, count yourself down from 5 to 1, and visualize going into a safe place in nature. Create somewhere uninhabited and peaceful, somewhere you can return to over and over. Think meadow, forest, beach, or mountain top.
2: When you open your meditative eyes and you're in this safe place, picture a very large violet bubble that's in the middle of, or off to the side of, your safe place.
When I say large, I mean quite large. This is your rage bubble. This is where you will release all your anger, rage, hatred, even grief.
Violet protects against, releases, & transforms negativity and is a perfect color for a rage bubble. You may ask to have your Higher Self with you. It's usually a smart thing to do but it's not a requirement.
3: The first time you see your bubble on the outside, you tell the Universe that this is your rage bubble, that whatever happens in the bubble, stays in the bubble. You tell your subconscious that this bubble is simply for releasing energy. That every time you enter it, whatever happens inside, stays inside.
Then meditatively walk towards your bubble, open the door that appears, and enter.
4: The inside can look however you want. It can literally just be a bubble around that area of safety with trees in it, or it may look sparse & clean. Your creation, your choice.
You may want to have punching bags in there, you could have a set of plates that permanently replenishes so you could throw them and smash them into a wall- whatever you want to express your rage. It’s your bubble, be creative with it.
5: Once in the bubble, release all the rage and anger etc. that you've held onto.
You can bring in the person who was the offender and you can scream at them and you can beat them up and you can do whatever you want because again, it is not literally happening, nor will they feel the negative effects of this. This is for you to release your energy in a safe way, without affecting the people in your reality.
So- go to town and know that nothing is off-limits.
Do not judge your rage. Do not judge what you say or do in the bubble. That will trap it. It is a release.
You say and do what you need to say and do to get it all out. No guilt!
6: Once you wind down and have said what you need to say and have released out of the bubble anybody you’ve brought in, then it's helpful at that point to invite in and sit with your Higher Self in the bubble.
If you’re unfamiliar with your Higher Self or don’t have a relationship with them yet, you can simply imagine that you do and invite them in anyway, or imagine an angel or other unseen helper that you have a relationship with.
Ask whomever you invite in for healing of whatever rage is left. Ask them to take it and transmute and transform it. That the intensity of rage that you expressed, be transformed into an intensity of love and returned to you.
They may say they can do that right away, they may ask you to close your eyes and receive it, or they may say it’ll come in while you sleep. Allow whatever message you get. And if you don’t see or hear them, NO worries! Trust that they are doing it, and that the love will be returned to you.
7: Thank your Higher Self, thank your unseen team, and thank all aspects of yourself. Walk to the door and notice it has a golden shimmer over it. Open the door, and as you step through, anything that wasn’t released gets released in that golden shimmer, like you’ve walked through a screen that siphons off the old energy.
Now walk out of the bubble.
8: Once outside of the bubble, count yourself back out of the meditation from 1 to 5 and take a series of deep breaths. Make sure you touch your heart, touch the top your head, feel your feet on the floor. Wrap your arms around yourself and give yourself a hug. Take a moment to really get centered, grounded, and present again.
The beauty of this is that once you've set it up, you can pop in and out whenever it's needed. You don't need to stay in for long periods of time.
And simultaneously, you're teaching your subconscious that you will no longer shove rage down. That’s huge because rage shoved down can turn into illnesses and depression. You want to express any rage or anger that comes up in your life in healthy ways, and this is a way to teach the subconscious that you will no longer hold onto it.
The more you release, the next step is forgiveness work. That’s a whole nother topic, but if you can, forgive yourself for your rage and for allowing the situation in the 1st place that made you so mad. You may not be able to do it right away and that’s ok!!! As I said, forgiveness is the next step. Right now, focus on releasing & healing!!!
May this be of huge benefit to you!!
Rage Bubble Technique©
by Tina Germain
Hate Letter:
(this is a Lazaris technique)
The ultimate goal of the hate letter is to fully and completely release all the negative emotions you’re holding towards someone, so you can be free internally, to create peace and acceptance instead.
By doing it, you’re also teaching your subconscious that letting go is more important than keeping these explosive emotions alive. You’re choosing your freedom by doing it.
This is a letter no one will ever see so be extremely truthful and write out all your vitriol.
It’s a three-day process to help you excavate all the trapped emotion.
Here’s how you do it:
1: Write out on a piece of paper all of your hatred and rage towards someone. Handwritten versus typed is important. Write it TO them.
“Dear X, I’m so angry at you” or “I hate you!”- speak your truth!
2: When you’re done, hide the page/pages away for 24 hours. Somewhere no one will see.
*You may feel exhausted after- that’s normal. Do this when you have time to come back to center and recalibrate afterwards. Do a nervous system technique or some focused breathing where your exhale is longer than your inhale.
3: The next day, approximately 24 hours later, re-read what you’ve written and add more venom, or even grief, whatever emotions come up. Write in the margins if need be.
The key is to write until you’ve fully expelled it all. Every crack and crevice of pain coming up in this moment. It doesn’t mean you won’t need to do another round in the future, it means that for now, you’re complete and ready/willing to let it go.
4: Hide it away and wait 24 hours again.
5: Day 3- Re-read once more. If you’re satisfied, move to step 6. If you still have more to say, let yourself know that this is the final purge for this round. Speak everything with the goal of release, not to keep circling in your rage.
If you’ve written more, wait 24 hours to re-read before step 6.
6: It’s time to let this go out of your reality.
From a place of safety, either in a fireplace or using a metallic bowl outside, burn the pages.
Safety is important because you’re teaching your subconscious that it’s SAFE to release your rage.
When all the pages are burned to ash, either toss them into a garbage can, or flush them down the toilet. Either way you’re adding to the symbolic message you’re giving your subconscious which is, “This is done, I am now free.”
As I said, you may need to do this more than once if you’re holding tremendous rage and pain towards someone. Wait at least a week though- give yourself time to process and heal from this round. Plus we want this to truly be a release, rather than a continual punishment.