Rock Stack
Materials Needed:
To Support Feeling:
Irritated
How to Do It
Collect a few medium-sized stones or rocks, ideally from a natural environment. Begin stacking them on top of each other, with each rock representing a layer of your irritation. As you carefully balance each stone, focus on the process of arranging and stabilizing the stack. Once your stack is complete, take a step back and gently knock it down, watching as the stones tumble and fall. Imagine your irritation collapsing and dispersing with the falling rocks.
Why It Works
Stacking and then knocking down the rocks provides a satisfying physical representation of building and then releasing tension. The act of intentionally destabilizing the stack mirrors the intentional release of built-up irritation.
Guided Practice
Hold a small rock in your hand, and sit down in a comfortable spot with a few other rocks nearby. Take a few deep breaths, feeling a rock’s weight and texture in your hand. Notice any sensations in your fingers or palms—perhaps a sense of grounding or heaviness.
Now begin to build your stack, feeling the weight of each rock as you pick it up. Notice their textures—some are smooth, others rough—and how each feels different in your hands. Begin stacking the rocks one by one, balancing each carefully on top of the last. As you build your stack, stay present with the sensations in your body. Feel the subtle adjustments in your hands and fingers as you find the right balance, the way your muscles engage to keep the rocks steady. Notice where in your life this pursuit of balance is familiar—in relationships, in work, or in moments of decision-making. Allow any images, memories, or patterns related to balance to come to mind. Allow any beliefs or meanings about balance and stability to arise naturally. Feel the contrast between the effort to maintain balance and the moments when everything aligns effortlessly—one may feel tense and concentrated, while the other feels relaxed and steady. Observe how your body responds to both the challenge and the success of stacking the rocks. When your rock stack is complete, take a deep breath and sit back to observe it. Notice any thoughts or sensations that come up as you look at the structure you've built. Allow yourself to stay present with whatever arises. When you're ready, gently return your awareness to your breath and the space around you.