How To Do It:

Stand or sit comfortably. Begin with gentle twisting movements, turning your torso from side to side while keeping your feet planted. Imagine that you are 'unwinding' the jealousy that feels like it’s wrapping around your body. As you twist, breathe out forcefully, visualizing the jealousy being expelled with each twist.

Why It Works:

Twisting movements help to release stored tension in the torso and abdomen, areas often affected by jealousy. The act of 'unwinding' provides a physical metaphor for loosening the hold that jealousy has on your body.

Guided Practice:

Stand comfortably with your feet hip-width apart. Close your eyes and take a few deep breaths, bringing your awareness to your torso. Notice any sensations of tightness or tension—perhaps a desire to twist or move.

Start by twisting your torso gently to the right, allowing your arms to swing freely around your body, and then twist to the left, creating a smooth, flowing motion. Notice how it feels to twist—perhaps a stretching sensation in your sides or a release in your back.

As you continue twisting, imagine unwinding any feelings of jealousy or comparison that may be held in your body. Visualize these feelings as knots slowly unraveling with each twist, becoming softer and looser with every movement. You might notice familiar images or thoughts about jealousy, or feel new insights about its origins. Allow yourself to stay with these sensations, using the twisting to release and unwind.

Allow this physical act of twisting to mirror your emotional process of letting go. Perhaps you feel a sense of lightness, freedom, or a new perspective on jealousy. Notice any patterns or beliefs that arise as you continue with the twists, allowing them to guide your awareness.

When you feel ready, slowly bring the twisting to a stop and take a few more deep breaths, feeling the stillness in your body. Notice how your body feels now—whether there is a sense of calm, release, or perhaps a renewed understanding of your own emotional landscape. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of unwinding. When you are ready, gently open your eyes, carrying this sense of freedom and openness with you into your day.

How To Do It:

Go to a garden or outdoor space and dig a hole in the ground. As you dig, imagine you are uncovering and unearthing your jealousy. Once the hole is deep enough, visualize placing your jealousy into the earth. Cover the hole with soil, symbolizing the burial of your jealousy. Optionally, plant a seed or flower over the spot to represent growth and renewal.

Why It Works:

Digging into the earth provides a physical way to confront and 'bury' jealousy, turning the act of release into a ritual of renewal and transformation as something positive grows in its place.

Guided Practice:

Hold a small gardening tool in your hand, and stand or kneel comfortably near a patch of soil. Close your eyes and take a few deep breaths, feeling the tool’s weight and texture. Notice any sensations in your hands or fingers—maybe a desire to dig or move.

Notice the coolness of the soil, the texture as you grip the shovel, and the resistance of the ground as you begin to dig. Imagine that with each dig, you are releasing feelings of jealousy or envy.

As you dig, feel the effort in your muscles, the weight of the soil as you lift it, and the sound of earth moving. Stay connected to the sensations in your body—perhaps a warmth building in your arms, or a cooling in your palms. Allow yourself to become aware of other areas in your life where these feelings also arise. Notice any images or memories that come to mind, patterns in your relationships, or beliefs about yourself.

With each shovel of dirt, allow any meanings or insights to emerge. Feel the contrast between the effort to dig and the ease of resting between movements—one might feel grounding, the other uplifting. Notice the difference between them. When you feel ready, stop digging and stand still for a moment.

Feel the earth beneath your feet, the openness of the space you’ve created. Notice any remaining sensations in your body—perhaps a sense of grounding or lingering heaviness. Allow yourself to rest in this moment, feeling connected to the earth and your inner self. When you’re ready, gently bring your awareness back to the room, possibly feeling grounded and refreshed.

How To Do It:

Stand in front of a well-lit wall where your shadow is clearly visible. Begin throwing punches and jabs at your shadow, imagining that you’re fighting against your jealousy. Allow yourself to get lost in the intensity of the movement, feeling the energy of jealousy being released with each punch. After a few minutes, slow down and imagine your shadow absorbing and neutralizing the emotion.

Why It Works:

Shadow boxing allows you to physically engage with your jealousy in a combative and active way, channeling the emotion into physical exertion and symbolic confrontation with your own shadow.

Guided Practice:

Find a space where you can move freely and stand comfortably. Close your eyes and take a few deep breaths, bringing your awareness to your arms and fists. Notice any sensations of tension or energy—perhaps a desire to punch or move.

Continue grounding yourself with a few deep breaths, feeling the firmness of your feet on the floor and the steadiness of your stance begin to move your arms and legs slowly, as if engaging in a controlled dance with your shadow. Feel the power in your muscles as you extend and retract, noticing the direct feedback from your shadow with each motion.

Gradually increase the intensity of your movements, throwing punches or jabs, kicking, or stepping side to side. Notice the energy in your body as it builds, the heat in your muscles, and the force of each movement. Stay focused on the rhythm of your actions, feeling the tension and release as you strike at your shadow. Sense how your body feels balanced or off-center, how your breath adapts to the pace, and the way your shadow mirrors every movement with its silent dance.

Explore different techniques—try uppercuts, hooks, or roundhouse kicks, noticing how these varied motions change your balance and energy flow. Feel the ground beneath you as you pivot or shift, and the dynamic way your shadow changes shape in response. Stay present with each strike, each breath, and each shift in weight, allowing the intensity to rise and fall naturally.

As you begin to slow down, let your movements become more controlled and deliberate. Feel the energy begin to settle, and notice how your body feels now, perhaps sensing a release or a quiet strength. Gradually return to a standing posture, taking a few deep breaths. Notice any remaining sensations, perhaps a warmth or a calm that has settled into your body. When you’re ready, gently shift your awareness back to your breath and the room around you.

How To Do It:

Choose a piece of music that feels detached or otherworldly—something with a hypnotic or trance-like quality. Begin moving slowly, allowing your body to express the weight of jealousy. Gradually, shift your movements to lighter, more fluid motions, as if you’re shedding layers of jealousy with each step and twirl. Imagine that as you dance, you’re becoming lighter and freer, leaving jealousy behind.

Why It Works:

Dance allows for the physical expression of emotions, and this exercise specifically encourages the transformation of jealousy into lightness and freedom through movement, creating a sense of detachment from the emotion.

Guided Practice:

Find an open space where you can move freely. Stand comfortably with your feet hip-width apart, and close your eyes if it feels comfortable. Bring your awareness to your body and notice any sensations of tension or energy, perhaps a restlessness in your legs or a heaviness in your arms.

Feel the ground beneath your feet, the support it provides, and the space around you begin to sway gently, allowing your body to find a natural rhythm.

As you start to move, imagine your movements expressing feelings of jealousy or attachment. Notice how your body moves—perhaps with tightness or fluidity, heaviness or lightness. Allow these movements to evolve, exploring different ways of expressing and releasing these emotions through dance. Feel the air moving around you, the way your muscles stretch and contract with each motion.

As the dance continues, begin to shift your focus to detachment. Feel into the possibility of letting go, of releasing whatever holds you back or weighs you down. Let your movements become freer, more expansive, perhaps imagining that you are casting off the emotions with each gesture.

Gradually slow your movements, allowing your body to come to stillness. Notice any sensations in your body—a warmth, a coolness, a sense of openness or relief. Stand still for a moment, taking a deep breath. When you feel ready, gently open your eyes and bring your awareness back to your surroundings.

How To Do It:

Write or draw your jealous thoughts on a sidewalk or driveway using chalk. Once you’ve finished, use a hose or a bucket of water to wash the chalk away, watching as the words or images disappear. As you do this, visualize the jealousy being washed away along with the chalk, leaving a clean, clear surface.

Why It Works:

Writing with chalk and then washing it away provides a satisfying, symbolic way to erase the negative thoughts associated with jealousy. The act of cleaning the surface creates a sense of renewal and emotional cleansing.

Guided Practice:

Sit comfortably with a piece of chalk and a chalkboard or a sidewalk. Close your eyes and take a few deep breaths, feeling the chalk in your hand. Notice any sensations in your fingers or palms—perhaps a dryness or a roughness.

Think of a recent experience where you felt jealousy or envy. Allow this feeling to come into your awareness, noticing how it feels in your body—perhaps a tightness in your chest, a heaviness in your stomach, or a tension in your throat.

Use the chalk to write down words, phrases, or images that represent this feeling of jealousy. Let your hand move freely, expressing whatever comes to mind without censorship. Notice the physical sensation of the chalk on the surface, perhaps feeling a release as you write. As you fill the board with these expressions, allow yourself to fully experience the emotion, staying present with whatever arises. You might notice familiar patterns or thoughts, or perhaps a belief about yourself or others surfaces.

Once you’ve finished, take a step back and look at what you’ve created. Now, imagine a gentle rain beginning to fall, washing away the chalk. Visualize the water dissolving the words and images, carrying them away with it. Notice how this feels—perhaps there is a sense of release, lightness, or maybe a realization about the impermanence of emotions. Allow yourself to explore these sensations fully.

When the chalk is completely washed away, take a few more deep breaths, noticing how your body feels now. Perhaps there is a sense of clarity, calm, or maybe a new understanding of your feelings. Allow yourself to stay with this experience for a few more moments, enjoying the sense of renewal. When you are ready, gently open your eyes, carrying this sense of release and insight with you into your day.

How To Do It:

Jealousy often creates a feeling of tightness in the chest. To counteract this, stand with your feet shoulder-width apart. Place your hands on your chest and gently press, noticing any tension or discomfort. Slowly extend your arms out to the sides, opening your chest wide, and take a deep breath in. As you exhale, bring your hands back to your chest, but with a sense of softness and openness. Repeat this movement several times, focusing on the expansion of the chest and the release of tension.

Why It Works:

This exercise specifically targets the physical sensation of tightness that can accompany jealousy, helping to open up the chest and promote a sense of emotional openness and release.

Guided Practice:

Stand or sit comfortably with your back straight. Close your eyes and take a few deep breaths, bringing your awareness to your chest area. Notice any sensations of tightness or openness.

Bring your hands to your chest, pressing them gently against your sternum. Take a deep breath in, then as you exhale, open your arms wide, stretching them out to the sides as if you are opening a pair of heavy doors. Feel your chest expand with each breath, creating more space.

As you continue, imagine opening your heart and chest to release any feelings of jealousy or comparison. Visualize these emotions leaving your body with each expansive movement, dissipating into the air like mist. You might notice familiar feelings or beliefs about jealousy that surface, or perhaps new insights about your own heart space. Allow yourself to explore these sensations fully, staying present with the chest opening.

Allow yourself to release these emotions so freely and openly. Perhaps you feel a sense of relief, a new awareness of your own capacity for openness, or a deeper connection to self-acceptance. Notice any insights or realizations that come up as you continue this exercise.

When you feel ready, bring your hands back to your chest and take a few more deep breaths, feeling the openness and space created in your heart area. Notice how your body feels now—whether there is a sense of calm, openness, or perhaps a renewed connection to your own heart. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of openness and self-acceptance with you into your day.

How To Do It:

Create a wind chime using found objects, such as pieces of metal, shells, or glass. As you assemble the chime, focus on each object representing an aspect of your jealousy. Once the chime is complete, hang it in a place where it can catch the wind. Each time the chime sounds, imagine it dispersing your jealousy into the air, replacing it with harmony and calm.

Why It Works:

The act of creating something from jealousy, combined with the gentle, soothing sound of wind chimes, transforms the emotion into a source of peace. Each time the wind chime rings, it reinforces the idea of release and the calming of turbulent emotions.

Guided Practice:

Sit comfortably with materials for making a wind chime—such as strings, small objects, and a base. Close your eyes and take a few deep breaths, feeling the objects in your hands. Notice any sensations in your fingers—perhaps a curiosity or a desire to create.

Think of a recent experience where you felt jealousy or envy allow this feeling to come into your awareness, noticing how it feels in your body—perhaps a tightness in your chest, a heaviness in your stomach, or a sensation in your throat.

As you begin assembling your wind chime, imagine each piece represents a different aspect of the jealousy you’re feeling. Perhaps a rough stone represents an uncomfortable memory, a piece of wood symbolizes a belief you hold, or a metal charm embodies a fear. Notice how these materials feel in your hands—smooth, rough, light, heavy—and how their textures connect to your emotions.

As you continue crafting, visualize this wind chime as a way to transform jealousy into something beautiful. Imagine the wind blowing through the chime, creating sounds that represent a release of tension or a change in perspective. Notice how this feels in your body—perhaps a lightening, a softening, or a sense of release. Allow yourself to explore any insights or realizations that arise as you work with the materials and the feelings they represent.

When you feel ready, hang the wind chime in a place where it can catch the wind. Take a few more deep breaths, listening to the sound it makes. Notice how your body feels now—whether there is a sense of relief, calm, or perhaps a new understanding of your emotions. Allow yourself to stay with this feeling for a few more moments, enjoying the transformation of jealousy into art. When you are ready, gently open your eyes, carrying this sense of creative release with you into your day.

How To Do It:

Jealousy can manifest as a knot or pit in the stomach. Lie down comfortably and place both hands on your belly. Begin to gently massage your abdomen in circular motions, focusing on areas that feel tense or uncomfortable. As you massage, breathe deeply, imagining that you are dissolving the knots of jealousy and replacing them with warmth and calm.

Why It Works:

This exercise directly addresses the common sensation of jealousy in the stomach, using massage to physically soothe and release the tension that builds up in this area.

Guided Practice:

Sit comfortably and place your hands on your belly. Close your eyes and take a few deep breaths, feeling the warmth of your hands against your skin. Notice any sensations in your belly—perhaps a tightness or a heaviness.

Gently begin to massage your belly in slow, circular motions, applying gentle pressure. Feel the sensation of your hands moving across your skin, perhaps noticing areas that feel tight or tender, or maybe a sense of resistance or ease.

As you continue massaging, imagine that any feelings of jealousy or tension are being released with each movement of your hands. Perhaps you notice a softening in the area, or maybe a sense of relief or release as you continue to massage. Allow yourself to explore these sensations fully, staying with whatever arises. You might also notice images, thoughts, or memories associated with these feelings, allowing them to surface without judgment.

Stay with this practice, focusing on the massage and the sensations in your belly. Let this act of self-massage help you process emotions like jealousy, offering space to release or transform them. Notice any insights or realizations that come up as you continue this gentle massage. Perhaps there is a deeper understanding of where these feelings come from, or maybe just a simple awareness of the physical sensations.

When you feel ready, gently stop the massage and let your hands rest on your belly. Take a moment to notice how your body feels now—whether there is a sense of lightness, relaxation, or perhaps something else. Allow yourself to stay with this feeling for a few more breaths, enjoying the sensation of release and calm. When you are ready, gently open your eyes, carrying this sense of awareness and release with you into your day.

How To Do It:

Take a balloon and inflate it, imagining that with each breath, you are filling the balloon with your jealousy and all the associated emotions. Once the balloon is full, tie it off and take it outside. Release the balloon into the sky, watching as it floats away, taking your jealousy with it until it’s out of sight.

Why It Works:

The physical act of filling and releasing the balloon symbolizes letting go of jealousy, providing a visual and tangible way to release the emotion into the vastness of the sky.

Guided Practice:

Hold a balloon in your hand, and sit comfortably in a quiet place. Close your eyes and take a few deep breaths, feeling the balloon’s texture and tension. Notice any sensations in your hands or fingers—maybe a tingling or a tightness.

Now, standing in an open space with a balloon in your hands, take a deep breath and feel the air filling your lungs. Notice the surface of the balloon—its smoothness, the tension of the air inside, and how it feels under your fingers imagine the balloon holds all your feelings of jealousy or envy.

Holding the balloon close to your chest, feeling its texture against your skin. Notice any sensations that arise as you imagine transferring these feelings into the balloon, perhaps sensing a heaviness or lightness. As you continue to breathe deeply, visualize these emotions filling the balloon, feeling the weight of each breath.

When you feel ready, gently release the balloon and watch it float away. Observe how your body feels as you let go—perhaps a sense of relief, lightness, or even emptiness. Follow the balloon with your eyes as it drifts away, imagining it taking those feelings with it, releasing them to the sky.

Allow your gaze to soften as the balloon disappears. Notice any changes in your body or breath, perhaps a new sense of space or openness. Take a few deep breaths, feeling grounded and centered. When you’re ready, bring your awareness back to your surroundings, feeling calm and refreshed.

How To Do It:

Find a body of water—this could be a pond, a lake, or even a bowl of water. Drop a pebble or stone into the water, and watch the ripples spread out. As you drop the stone, imagine your jealousy being absorbed by the water, the ripples carrying the emotion away until it dissipates entirely.

Why It Works:

The visualization of ripples spreading out and fading away provides a metaphor for how jealousy can be released and dissolved, helping you to visualize and feel the emotion being carried away.

Guided Practice:

Find a quiet space where you can sit comfortably near a bowl of water. Close your eyes and take a few deep breaths, feeling the coolness of the water nearby. Notice any sensations in your body—perhaps a tightness in your chest or a heaviness in your stomach.

Continue to sit gently, allowing your breaths to bring deeper relaxation and a sense of calm to your thoughts. Close your eyes and bring to mind any feelings of jealousy or envy you may be holding onto, seeing them as small, sharp pebbles in your mind.

Visualize dropping these pebbles into the bowl of water, one by one. Imagine each pebble creating ripples on the surface of the water, spreading out and dissipating as they move away from the center. Notice the sensations in your body as you visualize this — perhaps a release of tension in your chest, a softening in your shoulders, or a lightness spreading through your body. Stay with these sensations, allowing the act of dropping pebbles to symbolize the release of jealousy or envy.

As the ripples in the water begin to calm, imagine the emotions of jealousy and envy being carried away with them. Feel how the water absorbs these emotions, turning them into gentle, soothing waves. Notice if any feelings, thoughts, or images arise — perhaps a sense of calm, a feeling of clarity, or even a memory of letting go. Allow these experiences to deepen your practice, connecting you more fully to the act of releasing negative emotions.

When you feel ready, gently place your hands on the bowl, feeling the coolness of the water beneath your palms. Take a few more deep breaths, grounding yourself in the present moment. Notice how your body feels now — perhaps more at peace, more centered, or simply more clear. Gently open your eyes, carrying this sense of release and clarity with you into your day.