Paper Shredder Release
Materials Needed
Feeling
Resentment
How to Do It
Write down everything you’re resentful about on separate pieces of paper. As you feed each piece into a paper shredder, visualize the resentment being destroyed and rendered powerless. If you don’t have a shredder, you can tear the papers by hand into tiny pieces.
Why It Works
The act of shredding paper is a tangible way to destroy the physical representation of your resentment. The noise and finality of the shredder amplify the sense of release and dissolution of negative emotions.
Guided Practice
Hold a piece of paper in your hand and sit comfortably. Close your eyes and take a deep breath, feeling the texture of the paper. Imagine writing down any feelings of resentment and then shredding the paper. Notice any sensations of release or relief. Allow yourself to be with these feelings, without needing to write or shred just yet.
Holding a piece of paper that represents something you wish to release, take a deep breath and feel the smoothness of the paper against your fingers. Notice the firmness as you hold it, the way it bends slightly with pressure. Slowly feed the paper into the shredder, hearing the sound of the blades as they start to pull it in.
Feel the vibration of the shredder under your hands, the way it shakes slightly with each pull. Notice any sensations that arise in your body—maybe a sense of tension releasing, or a tightening in your shoulders, or a fluttering in your stomach. Allow yourself to become aware of other places in your life where this feeling of holding on or needing to let go occurs.
As the paper disappears, invite any images or meanings to arise naturally. Feel into both the sense of release and the sense of loss—one may feel like a weight lifting, while the other could feel like a hollowness in the chest. Notice the contrast between them. When the shredding is complete, take a deep breath and notice the emptiness where the paper once was. Feel the space it leaves behind, perhaps sensing a new lightness or an unease about what has been released.
Sit with this experience for a moment, feeling into the present moment. When you’re ready, gently bring your awareness back to the room.