3-3-3 is definitely not catharsis. Catharsis is the idea that if you express those 'bad' feelings, they will go away and leave you alone.
3-3-3 is cathexis. Cathexis is the approach of experiencing and expressing anger, sadness, fear, and joy clearly and consciously, not mixed together, from zero to 100% intensity, for the purpose of using their intelligence and energy in your daily life and projects. In cathexis you do NOT try to get rid of the Feelings and Emotions. Instead, you try to keep the energy of your Feelings and Emotions circulating around in your Emotional Body to use them as resources.
There is a gigantic difference between Feelings and Emotions. Feelings come up, their energy and information is intentionally applied, and they are completely gone and out of your body in less than three minutes.
Emotions, on the other hand, feel at first exactly like the anger, sadness, fear, and joy of Feelings, but their experience lasts longer than three minutes.
If you ever felt anger, sadness, fear, or joy in your body for longer than three minutes it is not a Feeling. It is an Emotion.
Feelings are for handling things. Emotions are for healing things.
If you do not ongoingly distinguish between Feelings and Emotions the moment they arise in your relationships and communications, your life will be full of confusions, breakdowns, and disappointments.
Here is what it looks like to do 3-3-3...
SHARING FROM A WOMAN WHO JUST COMPLETED
HER FIRST THREE MONTHS OF 3-3-3:
"I finish my 3-3-3 anger with disbelief of that this was my last one. The sessions have become part of my weekly routine.
"I witness more sharpness/more clarity/more coolness, and less condemnation when others express their anger. I do not feel triggered (or my nervous system gets less activated) and I can see the message finding its way through the expression of the other person's rage.
"I witness myself setting more boundaries, having more clarity on what I want or don't want. Sometimes I ask the intention behind a question or ask for a conversation to clear things.
"My voice has gotten stronger and more secure.
"I witness more body positivity (or the acceptance of how it looks).
"I live situations and know "this is where you should be angry" and then can't wait to let the steam out in a 3 and see what more information lies behind there.
"Especially the recent sessions have been themed around veganism/suffering of animals and the destruction of functioning ecosystems (human-centered actions). I felt again the thrive to follow my vegan diet more strictly and to share more activism / info / food for though on e.g. Instagram.
"I stand up for myself ("Yes!" / "No!" / being different).
"I feel more secure to defend myself (e.g. to men).
"I make myself more visible. I have more self-confidence and care less about what others might think or say of me. I wear in what I want. I make proposals. I put in ideas (e.g. suggest movies to watch to my sister) & go through with it, don't back off or make my ideas small.
"My sister told me that she was surprised when I didn't leave a conversation when she criticized something about a behavior/attitude of mine (in the past I would walk away if there's a conflict).
"I acknowledge my anger. I allow that I am angry."
SHARING FROM A MAN EXPERIENCING 3-3-3:
"Regarding the anger and the 3-3-3 work I did, I feel more ok with my anger.
"I could use it consciously with two friends of mine during a conflict.
"I could rise my anger to say clearly where I was and then it could open to a new and deeper conversation.
"These was a relief about anger work because when I used my anger in the past in intimacy context (friendships) I would go in aggression / defensiveness. For now this is not the case anymore.
"Even more surprising, when I'm going into aggressiveness or defensiveness I'm able to stop when I start communicating with this energy and so I'm able to give a second round using conscious anger instead of unconscious anger."
3-3-3 INITIATION INSTRUCTIONS
To do 3-3-3 you lie down on your back on your bed.
Consciously use your voice (both words and sounds), facial expressions, and whole body movements to experience and express total anger for no reason.
Do this for 3 minutes at a time.
Do this 3 times a week (e.g. Monday, Wednesday, Friday at 9:00 am).
Do this for a duration of 3 months.
That is 3-3-3.
In each session of 3-3-3, you start by closing your eyes, squeezing your hands into tight fists, and inner-navigating into high intensity anger.
Other Feelings and Emotions may arise during your 3-3-3 session. Don't worry. Learn to jump cleanly into and out of the other pure Feelings and Emotions, not mixing them together with each other or with your anger. Then in the last 15 seconds of your 3-3-3 session, intentionally return to experiencing and expressing anger, so that you start and end each 3-3-3 session in the Feeling of anger.
Why anger? Because anger is what turns on (Stellates) the Guardian / Warrioress archetype that is waiting inside of you for this authentic adulthoodinitiatory process.
Once your Guardian / Warrioress archetype is turned on inside of you through being able to consciously experience and express 100% intense archetypal anger, whenever you want, for as long as you want, and you are okay... then you are able to safely Hold Space for yourself to experience and express the other three Feelings and Emotions so that their archetypes can get turned on inside of you also.
You can also Hold Space for other people to experience and express their conscious Feelings and Emotions as high as you can go. The 3-3-3 is not only for you.
The 3-3-3 Initiation is a core element of Phase 1 of feelings work.
Consistently practicing 3-3-3 blows the dust and spiderwebs out of your Emotional Body's tubes and safely revitalizes your nervous system to tolerate the intensity of mature adult Feelings.
3-3-3 is High Drama because you start and you stop consciously.
English (1 hour) - the 3-3-3 demonstration starts around 37'.
After watching this entire video, please register Matrix Code PCDEMOx.35 in your free account at StartOver.xyz.
3-3-3 HINTS FOR PRACTICING
3-3-3 AND GAINING EXPERIENTIAL CLARITY ABOUT ANGER
The 3-3-3 Initiation refines your experiential distinctions and thus provides a safe way to improve your Inner Navigation.
Each 3-3-3 session is unique, and empowers you to journey into feelings territories and discover:
How does pure rage feel when it is not mixed?
What percentage big was that anger?
Can I lower my numbness bar even further?
The expressions on your face reveals that High Drama can be more than a little bit fun!
CONSCIOUS FEELINGS AND COMING BACK TO LIFE
The adult human body is designed to experience and express 100% intense conscious anger, conscious sadness, conscious fear, and conscious joy without stress. This is the basis of aliveness.
After decades of being a 'good girl', a 'nice boy', a 'decent law-abiding citizen', the conduction tubes in your Emotional Body get filled up with dust, leaves, spider webs, dead cockroaches, and the like. During your first few 3-3-3 Sessions you will blow all this crap out of your tubes.
Suddenly your anger will be more accessible to you. You will have clear access to anger's energy and information to instantly make clear boundaries, decisions, clarity, protection, to say what you want and don't want, to ask for what you need, to start things and stop things, to clear things out, to change things, to speak out, etc.
It is useful to know that feelings return at the same level of maturity that they were when you shut them down, usually between one and three years of age. This means that the first Feelings and Emotions you feel may come without words, only sounds and body experiences. It means you shut down your anger before you could speak, sometimes as early as still being in your mother's womb.
Don't worry. In a few 3-3-3 sessions you will be able to bring words to your Feelings and Emotions. Within a couple of months doing 3-3-3 sessions your Feelings will mature to your current age. This is why it is important to go for the full three months of practicing.
Also do not be surprised if after a few 3-3-3 Sessions other emotions come up. You may feel repressed fear and repressed sadness because you pulled the cork out and it is now safe to feel these long suppressed emotions. You may even feel joy about finally being able to consciously feel and express your anger!
The hint here is that when fear comes up, you leave the anger and jump fully into the territory of fear. Experience and express maximum fear. When sadness comes up, you shift completely into the territory of sadness. If joy comes up, you totally shift into the territory of joy. Aim for experiencing and expressing pure emotions. Avoid mixing your emotions together.
If your emotions are mixed, pull them apart, Unmix Your Emotions, and then experience them in their pure form. All of these emotions are loud.
The important thing in 3-3-3 is that you begin and start your 3-3-3 Session with anger. This means you start with anger, and you wrap up your session with anger. That is a complete and proper 3-3-3 session that will do you the most good.
The sensations of finally turning on your adult Conscious Feelings are magnificent, spectacular, and enjoyable, not to mention effective in your Adult life.
3-3-3 AND CHILDREN
If there are children around when you want to do your regular 3-3-3 session, this is no problem. Simply tell them, "Isabell, Mohammed, I am going to go do my 3-3-3 anger work now in my bedroom. It will be loud, but only for 3 minutes. Don't worry, I'll be fine. Then I will come out and be with you again."
The first time you do it they might be a little shocked and possibly upset. They never knew that you - or any human being not on their video screen - could be so loud and angry especially if there is no problem. They may be a little shocked. Be sure to connect with your children personally after your 3-3-3 Session so they know you are okay, and so they know that all your shouting was not about them.
The second time you do a 3-3-3 Session they will secretly invite their friends over and say, "Shhhhhh! Mom is going to do her 3-3-3 anger work! It will be loud, but nothing is wrong and she will be okay! Watch this!"
The third time you do it, don't be surprised if soon afterwards your children come up to you and say, "Mom. I am going into my bedroom to do my 3-3-3 anger work. It will be loud, but only for three minutes. Don't worry. I will be okay, and then I will come out and be with you again."
3-3-3 AND NOISE
If you are in an apartment building or are afraid that your neighbors might get upset or call the police because of hearing your yells, you can bite onto a dish-towel in your mouth and almost no sound will come out no matter how loud you holler. Even with a towel in your mouth 3-3-3 works fine.
If there is no Rage Club happening in your area, start one! A free Rage Club Handbook is downloadable from the Rage Club website! To begin to hold space for 333, contact a 3-3-3 space holder to find out from them how they do it, or experiment and GO!
A Telegram dedicated for you to find your Team of Edgeworkers to go through the 3-3-3 Initiation together. Join an ongoing Team or create your own. It starts at the Crossroad. Click here to join: https://t.me/+axbCBiXWpKY9Z6nt