Anger Management Kundalini Yoga Exercise:

a. Instructions for practicing Anger Release Technique: This technique is quite simple to practice and its design is to help you get rid of the anger that is within consciously and then find the peaceful and infinite dimension of you being to promote calm and tranquility.

Sit up straight. You can do this exercise sitting on the floor cross legged, sitting up on your heels in rock pose or even sitting on a stool. ow close your eyes and allow any anger within you, suppressed or otherwise, to rise up so you can get rid of it. ext, remain angry, make fists, extend one arm out and start to punch forward with alternating fists. So as one arm punches forward, the other retreats. !reathe furiously as you do this. "llow all the anger energy to be consumed by your vigorous punching. #eep going if you feel there is more irritation or rage energy you need to get rid of. You your breath of help you keep going. "fter completing the exercise lower your arms and relax completely. $ut a gentle smile on your face and bring your awareness to your breath. !reathe into your heart center and out from your heart center. So feel each breath moving into the center of your chest and each breath emerging from there and flowing out. The heart center or "nahata %hakra, is the seat of love and forgiveness and this exercise and subsequent breathing will help open and balance this center for you. &eel love, affection and forgiveness start to flow. 'emain in this way, calm and peaceful for as long as you like.

b. Duration for Anger Management Technique: You can do the active portion of this exercise for () seconds to * minutes. You can do the breathing in and out of the +eart %enter for as long as you like.

c. Benefits of Anger Release Exercise: +elps +elps +elps +elps +elps release suppressed anger, irritation and frustration. one consciously learn to release and be free from anger. to overcome hurts and frustration. bestow peace and tranquility. to tone the chest and shoulders.

d. Practice Tips for Anger Management Exercise: ,ont be afraid to get angry when doing this practice. -n general, dont .udge yourself when you get angry. /e all get angry and there is nothing wrong with that, it is ok. 0ust learn to observe anger when it does arise and

dont get swept away with the ego empowering, hateful, negative thoughts that anger ignites. -nstead, try to use this opportunity to practice forgiveness and love. The real sign of a yogi or monk is keeping their composure and equanimity when faced with stressful and upsetting situations. So use those situations to practice 1indfulness and use these situations as opportunity for spiritual growth.

How to Do an Anger Release

Instructions Things You'll Need

Pen Paper Quiet Time A safe place to burn pages 1.

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1 Find a quiet spot, get pen and writing paper. Don't skimp on size or quantity-you don't want to run out of paper and you DO want a large enough writing surface on which to vent.

2 et a timer for ten minutes or place your watch near!y. "egin writing-pour your wrath, your frustration, your !ile a!out this person onto the page. DO #O$ $O% &O'( )*#D, DO #O$ $O% $O $)+#,-these are the keys to this e-ercise. $hen when the time is up, put away the anger-soaked pages. .o a!out your day, no need to e-plain what you /ust did.

3 Day $wo0 Find your quiet place again, get out the pages your wrote the day !efore and read the entire thing, word-for-word. et your timer again and go for another ten minutes. ame thing, keep that hand moving with no stopping. $hen put the pages away again.

Day $hree0 (ead over the previous pages and then one last time, write like crazy for ten minutes. %ut it all away.
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5 Day Four0 (ead the entire piece and then find a place where you can *F12& !urn it. *s it !urns, envision your rage !eing released. *s the smoke !illows away, let your anger go with it.

#ow with a clear head and your !ags emptied of rage, you can have a talk with the person. +f it's still needed. +'ve had the e-perience of not even needing to talk, having realized all of the issues were mine. "ut if there are things to discuss, at least you can talk a!out them knowing what's your stuff and what is the other person's.

Tips & Warnings

)ere's the cool part0 &ou've pro!a!ly realized a thing or two 3or three or four4 as you wrote. *!out the other person. *!out yourself. $hings !u!!led up from your su!conscious !ecause you were writing so quickly and not censoring yourself. &ou may have gone into the writing thinking your co-worker was a control freak-and then realized you have the same issues and the other person is simply mirroring this !ack to you. &ou may have a lot of pages-so %21* 1 !e mindful of safety when !urning them. Don't do it indoors where smoke will set off the fire alarm, don't let em!ers catch your !rush in the !ackyard on fire. Fireplaces are good, so are cement driveways 3where you could place the pages in a tin pie plate4. )ave water near!y. +f you're in an a!usive relationship, seek professional help. $his e-ercise is not intended as an e-cuse to stay there. +f you need to walk away from a!use, seek help to do so.

Laughter Yoga vs. Anger

In normal life it is very difficult to express your anger because it might affect other people. Psychotherapists introduced shouting and screaming exercises to release the

energy of anger but these often have strong negative side effects. Laughter yoga breathing and laughter exercises open the layers of your subconscious mind and allow you to release pent-up emotions including anger and strong emotions with no dangerous side effects. One of the laughter exercises I watched this morning is called villain laughter. Group members laughed aggressively as if releasing their anger. I have been talking about the importance of laughter yoga in balancing our emotions. Laughter exercises that include laughing aggressively help release the negative energy of anger in a uni uely harmless way - as a playful activity in the laughter club. In normal life it is very difficult to express your anger because it might affect other people. Psychotherapists introduced shouting and screaming exercises to release the energy of anger. !lthough acting out anger may help to release negative energy" the downside is that by repeatedly acting out your anger" your body develops an anger intelligence or a kind of anger conditioning. It will remember and store in its memory bank that every time you shout you feel better. #his conditioning can make a person repeat aggressive behavior again and again for the good feelings of release that it triggers. Laughing aggressively as a form of exercise during laughter yoga does not program and condition your body negatively. It provides both a physical and psychological release" and it is harmless with no negative effects on the people around us. #he value of laughter yoga exercises in bringing emotional balance can be seen among laughter club members as it helps them to release their sadness. $hen going home after laughter club" many report a sudden rush of sadness - for a moment they feel like crying. In many cases the sadness comes out of nothing" not from remembering a particular sad incident from the past. It is simply the body mind releasing and balancing emotions " an extremely healthy process. #he difficulty with inducing sadness by getting into mental process or by remembering some sad incident and sharing your sadness and others is that one may stay sad for hours and hours. %adness lingers and may last for days. Laughter yoga is a non-specific way of releasing your sadness too. Laughter yoga breathing and laughter exercises open the layers of your subconscious mind and allow you to release pent-up emotions. Laughter yoga exercises concentrate on moving your diaphragm. #he diaphragm is hard-wired to the mind with a very powerful body-mind connection through the nervous system. &xercising the diaphragm causes strong involuntary actions in the mind including the release of chemicals and the release of emotions.

#he two-way effect between diaphragm and emotion can easily be observed. $ith emotional imbalance the first thing that gets affected is your breathing' your diaphragm stops moving and you breathe very shallow breaths high up in the chest. People with emotional upsets can find it very hard to breathe deeply and move the diaphragm. &xtreme sadness may manifest in great heaving diaphragm-driven sobs of grief. (ody induced movement of the diaphragm through laughter exercises causes the release of many negative emotions" leaving you de-stressed and more emotionally balanced without drugs or expensive treatment.