This is a meditation technique to deal with the emotions of anger, frustration, irritation, resentment and jealousy.
Get a pillow that you will only use for this purpose. You can also use a punching bag or kickboxing bag, so long as it is only used for absorbing negative emotions. Go into a quiet room and close the door so that you will not disturb others.
Now turn your attention to your anger, your frustration, your irritation, your resentment and your jealousy. Using your fists (or an object such as 2 drum sticks), beat your negative emotion into the pillow.
Focus on getting OUT the emotion, replaying the events, words, actions, and thoughts that made you feel that way.
You can verbally voice how you feel (e.g. "No," "I hate...", "I'm so angry about...", "I can't stand...") or just hear your thoughts echo in your mind. Scream, shout and focus on the negative emotions that are there. Let the emotions come out onto the pillow/bag. Do this for as long as it takes, or time it for 15-30 minutes.
Make sure you don't offer this pillow to a guest! Remember that this is your pillow that is more than happy to help you with your negative emotions, so once you're done with it, give it a rest by itself 'til next time around :)
If you chose to do this meditation technique with a pillow, after you let out the emotion and feel spent, you can then take the time to sit quietly. As an example, perhaps you start to meditate but anger is there. Or maybe you've been having a tough week, or had a tough day.
Get the pillow out and allot a certain time to get out the emotion (e.g. 30 minutes). Now that the energy has moved out, you are in a more balanced place and can let the energy move in. Sit quietly and just be, or focus on the breath.
Getting the excess energy out is a good tool for understanding. As it is the same energy (one energy), one must also respect what is happening in the present moment. By allowing what is to be, one can throw out the energy instead of fighting with it, because one is supposed to be in quiet meditation.
There are many other techniques that can be used to get out excess energy so that you can be in a more peaceful place and allow the energy to move beyond the mind.
With time, you will come to see that doing such "throwing out" techniques will occur less, or, less time will be needed to throw out the energy.
This has been my experience for this chatty mind :)