Big Takeaway: You can feel anger, survive it, and walk out stronger. You don’t have to shove it down or let it explode — you can make it your ally.
This isn’t a chill, floaty meditation.
It’s about walking straight into the room with your Anger, looking it in the eye, and saying: Thank you. I see you. You’ve kept me alive. Now let’s do this differently.

What happens in this episode:

• Grounding in safety → You set up a space that’s yours, textures, sounds, light — nothing gets in unless you invite it.
• Meeting Anger → You open the door. You see it, feel it, notice where it lives in your body.
• The conversation →
  • Thank Anger for all the ways it’s protected you.
  • Tell it you’re safe enough now to shift.
  • Give it a new job: protect your boundaries, keep you off toxic feeds, help you speak up instead of explode.
• Integration → Anchor it into your body with touch + breath. Invite Shame, Fear, Protector — all of them — to stand with you. Together: We are one. We are safe. We are not going anywhere.
• Re-entry → Back in the real room, you name Anger’s new job out loud. Because this isn’t just a meditation — it’s a nervous system rewrite.

Why it matters:

Anger isn’t your enemy.
It’s been your bodyguard, your shield, your warning flare.
This practice shows you how to stop fighting it — and start using it.
Not to burn everything down, but to stand in your life with fire that protects, not destroys.

Sarai shares a raw story about a blow-up with her parents after years of swallowing anger — and how her body went full fight mode. She breaks down the science of what happens in your nervous system when anger has nowhere to go and guides you through four somatic exercises to give it a safe exit.

Quick Episode Map:

• Story: Confronting family over racist, bigoted talk → the build-up → the explosion.
• Science: Anger = amygdala alarm + fight/flight response. If you don’t release it, your body holds it as the “new normal.”
• 4 Somatic Exercises:
  1. Palm Press – Ground yourself with steady pressure to release tension.
  2. Anger Hammer – Slam clasped hands into pillows with sound.
  3. Angry Music Flail – Stomp, shake, and move to loud, heavy music.
  4. Scream It Out – Primal vocal release into a pillow or car.
• Grounding Ritual: Hands on heart + belly, slow breath, safety affirmations.

Key Takeaway: Anger isn’t bad — it’s a signal. Completing the stress cycle lets you keep the message without carrying the poison.

Sarai gets real about her long history with anger — the one emotion she grew up “allowed” to feel and express. For decades, it was her fuel, her armor, and sometimes her identity. Now, after years of using it to get ahead (and burning out from it), she reframes anger as a protective messenger, not a flaw.

This episode dives into:

• Why anger gets a bad rap — especially for women — and why that’s total horseshit.
• The difference between feeling anger and being an angry person.
• How to spot what’s really hiding under the anger (shame, guilt, embarrassment).
• A guided self-reflection to locate anger in your body and uncover what it’s trying to tell you.
• A short progressive muscle relaxation to meet anger without letting it take over.
• Six no-BS affirmations to accept, channel, and work with anger as an ally.

Bottom line: anger isn’t the enemy — it’s a signal and a teacher. Learn to hear it without handing it the steering wheel, and it becomes one of your most powerful tools.

Sarai leads a gentle but powerful guided meditation to help listeners reconnect with every version of themselves—past, present, and future—without judgment or conditions. It’s not about instant self-love, but about ending the constant war and letting your body exist in peace.

The journey:

1. Entering the Hallway — Visualize a warm, safe hallway lined with images from your life.
2. Door One: Past You — Meet your younger self. Tell them they’re worthy of care exactly as they are, and let them feel your steadiness.
3. Door Two: The Body You Didn’t Accept — See the you who was criticized, starved, or hidden. Promise not to abandon them again and wrap them in safety.
4. Door Three: Future You — Meet the you who has stopped fighting. Listen to their wisdom—reminders that you’re already enough.
5. Integration — Link arms with all three selves, affirming: “We are one. We are safe. We are not going anywhere.”

 This meditation is a place you can revisit anytime to stand in solidarity with every version of yourself. They’re not enemies—they’re your team. And together, you’re unstoppable.

Sarai leads an unapologetic, eight-minute somatic release for anyone taught their body is wrong. It’s not a mirror pep talk—it’s a way to drop the fight and land back in your skin.

The flow:

1. Shake — Stand up, loosen every joint, and shake like you’re flinging off years of judgment. Feel every ripple as proof you’re alive.
2. Sound — Growl, curse, scream “NO” or “FUCK THIS,” and spit out every body-shaming comment you’ve ever swallowed.
3. Anchor — Hands on your belly, breathe, and whisper: “This body is mine. It deserves to exist exactly as it is.” Notice your heartbeat and soften a little.
4. Surrender — Feel your body now, safe in a warm, heavy blanket. No punishment. No negotiations.

Takeaway:
Each time you do this, you retrain your nervous system to see your body not as an enemy, but as home—and you get to live here, fully, without apology.

Sarai delivers a straight-talking, no-sugarcoating mini-episode on body acceptance affirmations for people who are done with self-hate but can’t force the “love every inch” mantra. Drawing from her own three-decade battle with an eating disorder, she explains that for her, body love began with acceptance—allowing her body to exist without punishment, even on bloated, uncomfortable, or insecure days.

You don’t have to feel beautiful all the time to treat your body with care and respect. Body acceptance is calmer, sustainable, and rooted in gratitude for what your body does, not just how it looks.

Key affirmations:

• My body is not a project. It’s my home.
• I am more than my reflection or size.
• My legs are strong as hell—they move me through life.
• My arms hug, hold, and support me.
• My belly is not a flaw—it’s a soft place for living.
• I don’t have to love every part of me to stop waging war against myself.
• My worth is not tied to my shape or weight.
• I am allowed to exist without earning it through thinness.
• My body deserves nourishment, rest, and pleasure.
• I will not apologize for taking up space.
• My body has carried me through hell, and I’m grateful for it.
• I’m not here to be smaller—I’m here to be alive.

Closing takeaway:
Body acceptance isn’t a one-time destination—it’s a daily choice, especially when the old body-hating voices resurface. Sarai encourages listeners to use these affirmations to carve new mental pathways, quiet the inner critic, and remember: you are enough, and your body is not the problem.

This simple grounding technique takes you out of "time-travel brain", where you're future tripping or reliving the past and brings you into your body and the present moment. 

We all have moments where our brain lies to us, tries to tell us we're pieces of shit. Well, this is a 5 min spicy guided meditation for those moments. Download this and come back to it as often as you need. 

REMEMBER: Just because you think it doe NOT make it true.

If you’re doing way too much, running on caffeine and chaos, and low-key spiraling while pretending everything’s fine—this one’s for you.

In this fiery kickoff to Combative Calm, Sarai Speer serves you trauma-informed, nervous-system-soothing affirmations that go way deeper than the fluffy Pinterest bullshit.  These affirmations are built for the high-achieving, emotionally fried, exhausted human who’s overdue for a full-body exhale.

What’s Inside:
    •    A spicy nervous system drop-in (ground your ass in under 60 seconds)
    •    Somatic cues to get out of your head and back into your body
    •    11 bold, punchy affirmations for burnout recovery, rest, and regulation

Perfect for you if:
    •    You’re a high-functioning overachiever healing from hustle culture
    •    You feel like rest is failure but your body is begging for it
    •    You’re tired of mindset advice that ignores trauma and nervous system science
    •    You want affirmations that make you laugh and cry a little (with some F BOMBS)

In this raw-as-fck intro episode, trauma-informed somatic& nervous system coach Sarai Speer breaks down exactly what Combative Calm is—and why traditional healing content hasn’t worked for you. 
If you've ever wanted to scream during a meditation or felt like affirmations were a lie, you're in the right fucking place.

Sarai shares her journey from body hate and hustle addiction to nervous system healing and radical self-trust. Expect spicy affirmations, weird somatic rituals, and healing that actually lands in your body.

This isn’t your soft, beige, love-and-light podcast.
This is nervous system regulation for high-functioning humans who are done pretending they’re fine.

Subscribe if you’re ready to stop performing your healing—and start fucking feeling it.