Fury Wall Ball Toss
Materials Needed:
To Support Feeling:
Furious
How to Do It
Find a solid wall and a soft, durable ball like a stress ball or a rubber ball. Stand at a safe distance from the wall and throw the ball against it with as much force as you can. Focus on each throw as an outlet for your anger, imagining that each impact represents a release of fury. Repeat until you feel a sense of release.
Why It Works
The repetitive motion of throwing the ball allows you to channel physical energy in a safe and controlled way, helping to dissipate the intensity of your fury while providing a satisfying physical outlet.
Guided Practice
Find a space near a wall where you can throw a soft ball. Stand with your feet firmly on the ground and hold the ball in your hands. Notice its weight and the feeling of the ball against your palms. Bring your attention to the sensation in your arms and shoulders, without needing to throw the ball just yet.
As you prepare to throw, take a deep breath in, and with the exhale, release the ball towards the wall. Notice the sensation of your muscles contracting and extending with each throw, feeling the energy moving through your body. When the ball hits the wall and rebounds, catch it and take another deep breath. Observe the movement of your body as you throw—how your arm extends, the slight twist in your torso, the shift of weight from one foot to the other. Continue this rhythm of throwing and catching, paying attention to the impact of the ball as it makes contact with the wall, and how your hands react as you catch it again. Sense if there’s a steady rhythm in your movements, perhaps feeling a dynamic flow that connects each action to the next. Allow yourself to stay present with each throw and catch, observing the repetitive motion and the physical exertion involved. Notice if your body feels warmer or if there are areas where tension begins to release. Stay with this practice, maintaining a steady rhythm, and explore how your body engages with each motion. As you continue, remain aware of your breath and the grounding sensation of your feet on the floor. When you feel ready, gradually slow down the pace of your throws. Allow the movements to become smaller and softer until you come to a natural pause. Take a few deep breaths, feeling the air fill your lungs and gently release. Feel the residual energy in your muscles, perhaps a gentle hum or tingling sensation, as you stand still. When you are ready, set the ball down and take a moment to notice how your body feels now, without judgment or expectation.