Welcome dear one.
Find a comfortable position that allows you to feel both relaxed and alert.
Take a moment to settle in,
Letting your body find its natural rhythm.
As we begin this journey to explore and transform anger,
Take a deep breath in through your nose and exhale slowly through your mouth,
Releasing any tension you might be holding.
With each breath,
Feel yourself becoming more grounded,
More present in the moment.
Place one hand on your heart and the other on your belly,
Connecting with your body's wisdom.
Now,
Bring to mind a recent situation where you experienced a burst of anger.
There is no need to relive the intensity of the emotion,
Simply observe the memory as if watching it on a screen.
Notice where in your body you feel the echoes of this anger.
Is there tightness in your chest,
A knot in your stomach,
Heat in your face?
Whatever you feel,
Acknowledge it without judgement.
As you continue to breathe deeply,
Imagine each exhale as a cool,
Soothing breeze flowing through the areas of your tension.
With each breath,
Feel the intensity of the anger beginning to soften.
Now,
Let's explore the roots of this anger.
Often,
Beneath anger lies fear,
Hurt or unmet needs.
As you reflect on the situation,
Ask yourself with curiosity and compassion.
What was I afraid of in that moment?
What part of me felt hurt or threatened?
What did I need that I wasn't getting?
As insights arise,
Greet them with kindness.
Remember,
Your anger is a messenger,
Not an enemy.
It's trying to protect you,
Even if its methods are sometimes misguided.
Imagine you could speak to your anger as if it were a separate being.
What would you say to it?
Perhaps something like,
I hear you,
I understand you are trying to protect me.
Thank you for your intention,
But I have healthier ways to address the situation.
Now,
Visualize yourself in the same anger-triggering situation.
But this time,
You're surrounded by a bubble of calm.
Inside the bubble,
You have the space to pause,
Breathe and choose your response.
See yourself responding with wisdom and compassion,
To yourself and others.
How does this new response feel in your body?
As we prepare to close this practice,
Let's create a simple anchor.
Help you in the future moments of anger.
Choose a word or short phrase that embodies the calm,
Centered state you are in right now.
It might be peace,
I am calm,
Or this too shall pass.
Take a moment to imprint this anchor in your mind and body.
Feel the calmness it brings as you repeat it silently to yourself.
Remember,
Overcoming bursts of anger is a journey.
Be patient and kind to yourself as you practice these ways of responding.
Take a deep breath in,
And as you exhale,
Affirm,
I have the power to change the world.
I have the power to choose peace.
I respond with wisdom and compassion.
Slowly bring your awareness back to your surroundings.
Fickle your fingers and toes.
Gently open your eyes if they have been closed.
Carry this sense of calm with you as you move through your day.
And remember,
You can return to this practice whenever you need to center yourself or cool the fires of anger.
Thank you for your presence and your commitment to grow.
May you walk through life with greater peace and self-understanding.
