Objective: To help students recognize physical sensations linked to anger and learn to regulate them through grounding and breath awareness.
Instructions:
1. Sit or stand comfortably with your feet flat on the ground.
2. Close your eyes or lower your gaze. Imagine you are a volcano and feel the warmth, energy and pressure building inside.
3. Notice where in your body this 'heat' appears. Is it in your face, chest, stomach or hands?
4. Now, breathe in slowly through your nose and imagine the volcano cooling down.
5. As you exhale, imagine yourself turning into a calm, steady mountain.
6. Stay still for a few breaths and notice the shift from heat to calmness.
Reflection Questions:
1. How do you feel now?
2. What did your “volcano” feel like in your body?
3. How did your breathing change as you imagined cooling down?
4. Where did you notice tension?
5. What helped you feel calmer?
6. Could you use this technique if you felt angry outside of class?