SELF

RELEASE:PROCESS
 WELCOME
THIS FILE IS A COLLECTION OF THE MOST POWERFUL SELF-
RELEASES YOU CAN DO ON YOURSELF

When releasing through this process its really important to take atleast 30
minutes time do really dive in and explore, the willingness to explore and
release emotions has to be here otherwise you can stop right here.
 ANGER
Anger is simply unintegrated power. It is a high charge primal energy that
functions as part of the survival programming of the ego. Imagine the ego
binding pure life force into a red fiery stream. It is a powerful instinctive force with
the sole purpose of creating change and protecting against the external. Anger is
an outward stabilizing emotion, which means that it enhances the stability and
integrity of the ego. This stabilizes the sense of self and makes you feel less
vulnerable. If it wasn't safe or okay to express anger growing up, anger will be
chronically repressed, showing up as the repressed forms listed above.Anger can
very often be a 'Cover-Emotion', trying to protect from feeling helplessness, fear or
sadness.
Belief: This is wrong/unfair. This shouldn't happen. This is not right!
Related Feelings & Suppressed Forms:
Stubborn, pissed off, critical, forceful, moody,
Annoyed, Irritated, Offended, Upset, Dismayed, Stunned, Indignant, Hateful, Outraged, Frustrated
Element: Fire
Temperature: Warm
Dimensions: Power, Need
Charge: High/Strong
Projection: Outward
Seeks: Protection
Role: Perpetrator
Extreme Forms: Choleric, hateful, rageful
Emotional Anatomy: Stomach, Solar plexus, Outside of the body & backside (protective areas), hands, liver, backside of
shoulders, jaw, outside of legs, ribs, redness of skin
Expression: Looking angry, tightening of fists, yelling, screaming, kicking, jaw pumping.
Fueled by: Helplessness, frustration, powerlessness, shame
Insights on Anger:
Anger is arguably one of the most misunderstood human emotions. Clients who have experienced trauma
often require guidance on understanding anger and addressing any existing taboos linked to it.
Taboos surrounding anger, whether conscious or subconscious, can hinder the restoration of the fight
response. Additionally, anger serves as a biological necessity. It acts as a signal that something is amiss,
indicating a compromise in our sense of self. It can signify that we are being harmed, our rights violated, our
needs unmet, or that a situation is not right. At times, anger can alert us to unresolved emotional issues or
when our individuality is being compromised in a relationship. Dr. Harriet Lerner, in her bestseller "The Dance
of Anger," emphasizes that "anger is neither valid nor invalid, purposeful nor pointless. Anger just exists. Asking,
'Is my anger valid?' is akin to asking, 'Do I have the right to feel thirsty?'... Anger is a feeling that serves a
purpose. It deserves recognition and consideration."
The goal is to guide clients to acknowledge their anger without reacting impulsively or succumbing to fear and
helplessness. The aim is to experience anger with composure rather than tension. By enabling individuals to
perceive their anger as strength and allowing their bodies to expand with it, they become less susceptible to
being intimidated by others and less inclined to retaliate against them, verbally or physically. Individuals
labeled as "rageaholics" struggle to perceive their anger as strength and fail to embrace their personal power.
The truth is, if individuals fully embraced their power, conflicts would decrease significantly.
It is vital to note that for some individuals, anger acts as a shield, concealing more distressing emotional states.
This is particularly true for many "rageaholics." Expressing anger and venting frustrations may seem easier than
facing feelings of helplessness, inadequacy, shame, or powerlessness. For these individuals, these underlying
emotions are more unbearable than the anger itself.
 SADNESS
Sadness is an emotion that communicates vulnerability to us and others.
Sadness transmits to us our loss of connection to our own heart. Usually
we feel this loss of connection from the projection of our heart onto
others. For example losing someone you love. Getting rejected by
someone you seek a connection with. Getting deeply disappointed by a
close one. When we release & integrate this emotion we open up to our
own vulnerability which is a necessary step for the heart to take in more
beauty and love.

Beliefs: I lost a part of me. I will never get it back.

Related Feelings & Suppressed form: Disappointment, missing something or someone, lacking,
down, cut off, grief, loneliness, melancholia, moved, sorrow, heaviness in the chest, throat
Element: Water
Temperature: Cold
Dimension: Heart
Charge: Weak
Projection: Inward
Seeks: Connection
Role: Victim
Extreme Forms: Grief
Emotional Anatomy: Lungs, Throat, Heart, Chest, Middle Line, Front of the body, Hips, Inside of legs.
Expression: Crying, sobbing, watery eyes, widening of nostrils, vibrating chin, contraction of eyes,
deepening of breath, vibration of diaphragm.
 THE
PILLOW SCREAM
 IS YOUR NECK
CHRONICALLY TENSE?

If so, grab a pillow and press it firmly against your mouth with both hands.
Breathe deeply through your nose and then roar into the pillow with all your
might. Roar a "Yes", a "No", or a resounding "Sh..." (you know what). Although it's
anything but "nice", the psyche has never been nice.

In short: Express yourself. Without inhibition. With full force. It doesn't matter
which of the three words you use. The important thing is that you really roar with
full energy. A simple wordless scream, preferably deep from the pelvis, also works.
You can also roar without a pillow in front of your mouth. However, this requires a
significant freedom from shame and guilt, and consequently, you wouldn't be
chronically tense. Generally, the exercise without a pillow and without warning
also irritates the family, not to mention the neighbors or colleagues. So, it's better
to start with a pillow in front of your mouth.
 THE POWER OF THE PILLOW

The pillow serves a purpose. Psychodynamically speaking, it replaces your

restraint. By symbolizing your restraint in the pillow, your psyche is given
permission to let loose unrestrainedly. This exercise releases the muscles of the
neck, head, and shoulders better than any stretching. At the same time, it relaxes
your ribcage, collarbones, neck fasciae, and not least your diaphragm. A scream
doesn't need many words. So, don't think too long. Just scream into the pillow as
unrestrainedly as possible.
Ten repetitions are enough to start. Try to put at least over fifty percent of your
expressive power into your voice. Anything over fifty percent expressiveness leads
to immediate somatic and emotional relief. Of course, one hundred percent
unconditional expression is desirable. If that worked well from the start, you
wouldn't need training. The exercise is somewhat strenuous at the beginning but
is worth the effort. Be brave and gradually increase your expressive power. As with
any training, the art lies in repetition. If you still have energy left after, use the
calm after the storm.
 RINSE AND REPEAT

After ten repetitions, breathe through. Then feel into your throat and chest.
Search for a formerly unexpressed scream in your throat. Look in your chest for
pent-up sorrow (lungs) or desperate overwhelm (heart). Let all sorts of
information surface unsorted to the top of your consciousness.
If you now remember a specific situation related to blocked anger, sorrow,
aggression, or sexual experience, express that emotion by roaring it into the pillow
again. Imagine that it is entirely possible for your psyche and body to express
repressed emotions accurately and forcefully even after decades. Vocal expression
brings the ghosts of the past out of their shadowy caves and kindly but firmly into
the light of consciousness.
 SUBCONSCIOUS
COMMUNICATIONS

Sometimes, at the beginning of this exercise, abstract impressions or symbols

appear instead of concrete situations. That's okay. In this case, ask yourself the
four magical questions from the resonance chapter:
1. What exactly does this impression look like?
2. What kind of aura or energy surrounds it?
3. If this energy could speak, what would it say?
4. What does this trigger in me at the moment?

Your inner reaction to the fourth question will be emotional in the broadest sense.
Hum, ring, or boom the subtly surfaced emotion back into the pillow. The pillow is
your friend. It does not judge or condemn. It accepts everything you want to get
rid of unconditionally.
 THE GOAL

As soon as you feel that you have achieved more than fifty percent
expressiveness, let it be good: Forget the exercise, throw the pillow in a corner,
and do something nice. Your psyche now needs time to process. Repeat the
exercise only on the following day.
Ultimately, only a cry of anger, sorrow, aggression, or pleasure can emerge from
the Pillow Scream. A scream that has probably been tensed up in the tissues of
the throat for years or decades. Our psyche, after all, holds back no more than the
two major emotions and the two survival instincts.

Practice the "Pillow Scream" for at least one or two weeks. It will take you a
maximum of ten minutes per day, likely less. Through the exercise, you will
become more expressive, relaxed, sensitive, and in the best sense, shameless. As a
side effect, you'll find that your neck becomes freer too.
Admittedly, the exercise is demanding and sometimes strenuous. It requires
energy and emotions. On the other hand, you are more than anyone else the
expert on yourself. Solutions lurk everywhere. If you were able to build up
protective tensions in your neck and chest a long time ago, you are even more
capable of dissolving them today.
 SUMMARY

Time Required: Approximately 10 minutes per day, potentially less.

Repetitions: Begin with 10 repetitions per session.
Frequency: Perform the exercise daily, ideally at a consistent time to establish a routine.
Intensity of Expression: Aim for over 50% of your expressive power in your voice during
each scream. The goal is to eventually reach 100% for unconditional expression.
Duration of the Practice: Practice the "Pillow Scream" exercise for at least one to two
weeks for optimal results.
Preparation: Grab a pillow and hold it firmly against your mouth with both hands.
Breathing: Breathe deeply through your nose before each scream.
Screaming: Choose to scream a "Yes," a "No," or a resounding expletive into the pillow
with full energy. A simple wordless scream, deep from the pelvis, is also effective.
Post-Exercise Reflection: After completing the repetitions, take a moment to breathe
deeply and feel into your throat and chest for any residual emotions or tensions.
Expression of Emotion: If specific situations or emotions come to mind, express them by
roaring into the pillow again, aiming for genuine and powerful expression.
Assessment: After the exercise, assess whether your emotional expression felt sufficient. If
not, consider whether you'd like to add more repetitions.
Cool Down: After reaching a satisfactory level of expression, set aside the exercise and the
pillow, and engage in a pleasant activity as a form of cool down and psychological
processing time.
 THE
GRIEF EXERCISE
 DO YOU HAVE A HEAVY WEIGHT
ON YOUR CHEST OR LUMP IN YOUR
THROAT?

Expressing Grief: A Deeper Journey

Dealing with grief can be more challenging than managing anger. Sometimes,
following a burst of rage into a pillow, a surge of grief may surface. If you wish to
explore grief intentionally, consider the following exercise:
Grab a pen and paper. Picture today as the second-to-last day of your life. By this
time tomorrow, your body will be lifeless. However, at this moment, you still have
the chance to convert unresolved grief within you into love. Therefore, write a
farewell letter to a minimum of three individuals.
Address your children, partner, significant other, parents, pets, etc. Each letter
should be no less than a page in length. When faced with mortality, express
without reservation.
 THANK:ACCEPT:FORGIVE

Express Gratitude, Acceptance, and Forgiveness Unconditionally

Pour your heart out without conditions. Embrace, forgive, and convey your
feelings to your loved ones. Share what you cherish about them, what transcends
mortality and remains alive within you.
Write about your love.
Ask for forgiveness.
Request that your love be accepted and everything that lives in you that is
stronger than separation.
Write. Embrace the healing power of genuine expression.
Once you complete three pages, revisit your letters sparingly. Consider including
them in your will or regard them as your testament. Allow a few weeks to pass
before revisiting your words. This process involves both sorrow and compassion,
the other side of grief. If you are courageous enough, gift the concise letters to
your loved ones on their birthdays or during the holiday season. There is no
greater present than the gift of love.
 SUMMARY

Activity: Writing farewell letters as if it's the last day of your life.
Target Recipients: At least three people significant to you (e.g., family members, partner,
great love, pets).
Length of Letters: Each letter should be at least one page long.
Key Themes for Letters:
Thank: Express gratitude unconditionally.
Accept: Acknowledge and accept unconditionally.
Forgive: Offer forgiveness unconditionally.
Time Required for Writing: The time may vary based on individual reflection and writing
speed, but set aside a quiet period where you can write without rush.
Review: Read your letters once after completion, not more.
After Writing: Consider adding these letters to your will or viewing them as your actual
testament.
Waiting Period: Wait a few weeks before revisiting the letters to process emotions of grief
and compassion.
Optional Sharing: Consider giving the letters to their intended recipients on a significant
occasion, like a birthday or Christmas, as a profound gesture of love.
Purpose: To transform unresolved grief into love by expressing gratitude, acceptance, and
forgiveness, and by acknowledging emotions stronger than death.
 I T S T I M E T O

FE:EL
E M O T I O N A L R E L E A S E
PLATFORM
6 | EXPERT SESSIONS
PER MONTH

+500
PEOPLE IN OUR COMMUNITY

120€ / MONTH
PER MONTH

L A U N C H I N G
M A Y 1 5 t h
 THANK YOU
For having the courage to do this work.
i hope you found some vital clues and interesting information
about your own growth journey into a human being

If you want to go deeper, get trained and join our global

alliance feel free to check out our psychosomatic trainings.
Here