Animosity over a past incident or current rage can be dealt with using the following strategy.

Step 1: Think about a past experience for which you still harbor resentment and anger. #

Step 2: Associate into the experience. #

Run the mental movie as it happened originally.

Step 3: Anchor your feelings of rage and frustration. #

Step 4: Transform the anchor into a visual symbol. #

Step 5: Break state. #

Step 6: Hold the symbol in your hand. #

Make a fist with your hand and tighten it firmly. This could be interpreted as a way of expressing a deep-seated rage.

Step 7: You might even wish to name the resentments, irritations, and rage you’re aware of, and feel your hand gripping more and tighter to hold onto the fury. #

8, Now slowly open your hand and extend your fingers so that they’re basically straight but also form a cup.

Step 9: What happened to rage? #

Because the energy of anger is altered as it is released from the body, the message here is that you may adapt to letting go of it and witness it disintegrate or even cease to exist.

Step 10: Make a fist with your hand once again, and then open it slowly. #

As your hand continues to open, what feelings are you able to perceive? List all of the emotions you’re currently dealing with. As you get more comfortable expressing yourself through the language of sensation, what do you notice?