Teens and adults (15+), suitable for personal development, group warm-ups, or emotional regulation sessions.

• Here and Now: Connecting with and expressing current inner reality

• Self-responsibility: Acknowledging what needs to be released

• Catharsis as Direct Experience: Using body and voice to transform emotion

• Integration of Opposites: Turning tension into liberation

Open space for everyone to move freely

Optional: calming music before/after

 7–10 minutes

Circle Formation:

Ask participants to form a standing circle, spaced out comfortably.

Internal Focus:

“Close your eyes. Think of something in your life that no longer serves you. It may be a thought, a feeling, a relationship, a fear, a situation…”

Visualization:

“Now imagine this energy sitting in your hands. Give it a shape, a color, a weight…”

Vocal & Physical Release:

“On the count of 3, throw it out and shout ‘OUT!’ as loud as you can.”

Repeat 3–4 times, each time possibly releasing something new or deeper.

Encourage full-body involvement and clear vocal expression.

Transition to Stillness:

Invite everyone to take a breath and feel the change inside.

For quieter spaces, participants can whisper or mimic the throw silently.

For younger children, use playful language: “Let’s throw out what’s bugging us!”

For physically limited participants, allow seated version using only arms and voice.

After the release, invite participants to pause, close their eyes, and notice how their body feels after the act of throwing something away. Encourage them to share in pairs or in the group what they chose to release, if they feel comfortable, and how it felt to express it physically and vocally. Facilitate a brief discussion on what shifts they experienced—did they feel lighter, more open, or perhaps surprised by their emotions? Close by asking each participant to name one quality, resource, or feeling they would like to invite in to replace what they let go of.

• Relief from inner tension or emotional buildup

• Increased awareness of what one is ready to release

• Empowered sense of self-expression and boundary setting

Speak slowly and gently, allowing pauses for integration. Encourage silence rather than forcing sharing afterward. If strong emotions arise, acknowledge them with warmth and openness.