Hi,
Frankie here.
Welcome to this meditation,
Melting My Rage and Letting Go to Peace.
I'm guessing if you've landed here,
You've got something to release today.
So this is just a quick meditation transforming that rage into peace through breath and surrender.
Find your quiet space where you won't be disturbed.
Sit comfortably with your spine straight or lying down if you prefer.
Closing your eyes,
Take a deep breath in through your nose.
Hold it for a moment and exhale through your mouth.
Let's take another deep breath in and this time let out some sound.
Taking this deep breath in through your nose.
And as you exhale,
Sigh it out.
Again,
Inhale deeply.
And exhale with sound.
And one more,
Inhale deeply.
If it's safe to do so,
Make a little more sound.
Now bring to your mind whatever is fueling your anger.
It might be a person,
A situation or even an old lingering wound.
Let yourself feel it.
Do not dwell,
But acknowledge.
Notice where you feel this anger is stored in your body.
Is it in your chest,
Your fist,
Your jaw?
Just observe your whole body and notice where this is.
Breathe in deeply through your nose and exhale.
With each inhale,
Imagine gathering in energy.
And with each exhale,
Releasing tension.
We will now shift into a breathing pattern to move this energy.
Start inhaling powerfully through your nose.
Filling your lungs completely and exhaling forcefully through your mouth.
Like waves crashing on the shore.
Let's do this together.
Just keep up with me.
That's it.
It's just for one minute you're going to stay with these deep breaths.
If you want,
You can shake a little,
Tremble,
Maybe even clench your fists.
Let the anger express itself in a safe way as you breathe.
Deep,
Fast breaths in and out of your body.
Like clench of fists.
Stay with your breath.
Let the anger express itself through breath,
Sound and movement.
Now let it go.
Letting go of your connected breath.
Letting go of the anger.
Letting go of the rage.
Now bring in slower breaths with a little sigh.
Breathing with me.
These breaths soften and melt the rage within.
Slow breaths with a nice sigh.
As you exhale,
Visualize your rage melting like ice in the sun.
Softening,
Loosening.
Let it become like water.
Moving through you with each sigh.
Allow your body to feel lighter.
Letting go of any last traces of tension with each breath.
Inviting in peace.
Now bring your awareness to your heart.
Place one hand there and breathe slowly into your heart.
As you inhale,
Imagine warm golden light filling your chest.
This is peace.
This is calm.
With each exhale,
Let the warmth spread through your whole body.
Breathing in peace and releasing anything that's not for your greatest good.
Breathing in and letting go.
Letting peace settle into your body.
I let go.
I am at peace.
I am free.
Take a final deep breath in and just hold it for one second.
And now exhale with a sigh.
Slowly bringing your awareness back to the present moment.
Wiggling your fingers and toes.
Gently opening your eyes.
Take a moment to notice how you feel.
Your rage has melted and peace has taken its place.
You are relaxed.
You have let go of your rage.
You are free.
Say these words to yourself.
I am at peace.
I am free.
I can come back to my slow deep breaths anytime.
Blessings to you on your journey.
Namaste.
