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Paper Tearing Release

Materials Needed:

To Support Feeling:

Resentful

How to Do It

Write down everything you’re resentful about on separate pieces of paper. As you tear each paper, visualize the resentment being destroyed and rendered powerless.

Why It Works

The act of tearing paper is a tangible way to destroy the physical representation of your resentment. The sound of tearing amplifies the sense of release and dissolution of negative emotions.

Guided Practice

Begin by finding a comfortable seated position, with your feet grounded on the floor and your spine gently lengthened. Take a deep breath in, and as you exhale, allow your body to settle, releasing any tension you may be holding. Let your shoulders soften and your jaw relax. Close your eyes if that feels comfortable, or soften your gaze.

In front of you, you have several pieces of paper. On each one, you’ll write down something you feel resentment toward. As you write, notice any sensations in your body—perhaps a tightness in your chest, a flutter in your stomach, or a heaviness in your shoulders. See if you can allow any images or memories to arise as you write, letting yourself become aware of what comes to the surface.

Once you’ve finished writing, pick up the first piece of paper. Hold it in your hands and read the words to yourself. Feel the weight of what you’ve written, noticing where you carry this resentment in your body, and allow yourself to be present with it for just a moment. Now, as you prepare to tear the paper, visualize that resentment as a tangible force, something you can break apart and render powerless.

Slowly, tear the paper in half. As the paper splits, imagine the resentment dissolving, losing its grip on you, and becoming something you no longer need to carry. Perhaps you sense a lightness in your chest, or maybe it’s something subtler—a slight shift, a release, or even just the idea of letting go.

Continue with each piece of paper, one by one. Write, read, and tear. With each rip, feel the act of release. Notice if your breath changes or if the tension in your body shifts as you destroy the power of what once held you back. If at any point, the sensations become intense, simply pause, and take a deep, steadying breath, coming back to the feeling of your feet grounded on the floor.

When you’ve finished tearing all the papers, sit for a few moments in the quiet that follows. Allow yourself to notice any remaining feelings or thoughts—perhaps there’s a new sense of spaciousness, or maybe something else entirely has emerged. With each breath, let yourself be present with whatever is here now.

When you’re ready, begin to wiggle your fingers and toes, slowly bringing your awareness back to the room around you. Take one final deep breath in, and as you exhale, feel yourself grounded and present, lighter from the release.

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