Cultivating Patience,
A guided meditation for anger management with Angelica Janic.
Welcome to this meditation practice on dealing with anger.
Anger is a natural emotion that we all experience at some point in our lives.
While it can be a useful tool in certain situations,
Excessive anger can be harmful and damaging to ourselves and those around us.
This meditation will guide you through the process of recognizing and releasing anger in a healthy and positive way.
Let us start by finding a comfortable seated position,
Whether it's in a chair,
On the floor,
Or even leaning up against the wall.
Legs can be crossed or reached forward in front of your body.
When you are ready,
If you have not yet,
Close your eyes and take a deep breath in through the nose,
Filling your lungs with air,
And slowly exhale through your mouth,
Releasing any heat,
Tension,
Or stress that you may be holding onto.
This heat,
Tension,
Or stress can be in the body and or the mind.
Taking a moment to understand where this anger is coming from.
Is it in a specific location in your body?
As you try to understand and potentially pinpoint where that anger is being held,
Slowly put that information to the side,
And then allow your breath to find its natural rhythm again.
As you simply pay attention to the sensations in and around your body,
Scan your body from the top of the head down to your toes,
Noticing that those areas of tension or discomfort,
If your attention stays there,
Slowly change its shape,
Its sensation,
Or perhaps location.
As you bring more of your awareness to focus on your breath,
Allow any feelings of anger or frustration to come and go as it arises,
Recognizing that these feelings are natural and normal,
Allowing yourself to feel them without judgment,
Becoming aware and simply observing without reaction if anything changes in your physical body.
Is there more sensation taking place in your chest,
Your shoulders,
Your jaw?
Without trying to change them or push them away,
Simply observe these sensations.
As you continue to breathe deeply,
Visualize yourself standing in front of a beautiful waterfall.
See and hear the water cascading down in front of you,
Creating a peaceful and tranquil atmosphere.
Breathing in the crisp air,
Feel the coolness of the fog from the waterfall,
The droplets cool the skin.
You can breathe easier now.
Imagine that you are holding a large stone in your hand,
Representing the weight of your anger.
Slowly raise your arm and toss the stone into the waterfall,
Watching it as it disappears into the rushing water.
Give yourself that permission to let go of your anger and any negative emotions that may be holding you back.
Picture these emotions being carried away by the flowing water,
Leaving you feeling light and free.
Inhale the shoulders up to the earlobes,
Breathe in,
Breathe in,
Breathe in and lift.
Exhale out of the mouth as your shoulders soften and you release any last bit of tension.
You may do that a few more times.
As you maintain your awareness around the quality of your breath,
Continue to fully relax into the present moment.
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Letting go of any thoughts or worries that may be troubling you and simply be still and peaceful.
Repeat the following affirmations to yourself silently.
Allow them to sink deep into your subconscious mind.
I am in control of my emotions.
I am in control of my emotions.
I am in control of my emotions.
I choose to release anger and negativity from my life.
I choose to release anger and negativity from my life.
Stay with your breath.
Whenever your mind wanders,
Bring yourself back to this moment.
Repeating one more affirmation.
I choose to respond with kindness and compassion.
I choose to respond with kindness and compassion.
I choose to respond with kindness and compassion.
Allow a few more deep,
Slow,
And subtle breaths to absorb these affirmations.
I am in control of my emotions.
I am in control of my emotions.
I choose to release anger and negativity from my life.
I choose to respond with kindness and compassion.
Inhale for a count of 5.
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4.
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Hold for 3.
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Exhale for 7.
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6.
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Hold for 3.
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Inhale for 5.
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Hold for 3.
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Exhale for 7.
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Hold for 3.
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Inhale for a count of 5.
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Hold for a count of 3.
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Exhale for a count of 7.
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Hold for a count of 3.
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Continue to count your breath,
Finding that emotional regulation and control.
Noticing the space between your thoughts and your emotions.
Enough space to acknowledge that you have the power of how you choose to react.
Taking a few more deep,
Conscious focused breaths,
Full body breaths.
Filling your belly,
Lower,
Mid,
To upper lungs with air.
Whenever you exhale,
Letting go of any remaining tension or stress.
As if you are slowly awakening from a deep slumber.
When you are ready,
Gently begin to blink your eyes open.
Allowing the natural light to come back in.
Returning to this present moment and knowing you can always come back to this meditation at any point in time.
Patience.
Remember that dealing with anger is an ongoing process and it is important to continue to practice self-awareness and self-compassion in your daily life.
By recognizing and releasing the anger in a healthy and positive way,
You can and will cultivate a greater sense of peace and harmony in all aspects of your life.
Shoulders up on an inhale.
Out of the mouth on an exhale.
Bowing your head down,
Thanking yourself for showing up.
For putting yourself first.
In order to benefit all of those around you,
Take as much time as you need in this stillness,
In this pain of tranquility and calm.
