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Foundation of Calm

Step 5: Pillow Beating (Catharsis)

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Catharsis • Quick SOS accessible from home for anger release.

Whenever you get angry, there is no need to be angry at anyone; just be angry. Make it a meditation. Close the room, sit alone, and let the anger come. If you feel like hitting, take a pillow and beat it. This practice transforms anger into a conscious act of release. Make this a daily meditation—every morning, do this for 20 minutes, or use it as an SOS tool whenever anger arises.

Find a private space where you won't be disturbed. Close the door. Take a pillow or cushion. Sit or stand comfortably. Now, let the anger come. Don't suppress it. When you feel the urge to hit, beat the pillow. Hit it with all your might. Shout, scream, express the anger fully. Continue for 20 minutes, or until you feel the anger has been released. This is not about being angry at someone—it's about being with anger itself, transforming it through conscious expression.

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🎧Audio tracks will be added in a future update. For now, practice in silence or use your own background music.

Completion

I completed the catharsis practice and released my anger.

Reflection

How do you feel now compared to when you started?