Alright my friend,
I know you're feeling pretty ticked off right now and that's totally okay.
We all feel angry from time to time.
We're going to work through it together.
Just find a comfy spot where you can hang out without anyone bugging you.
Sit down,
Lie down,
Whatever feels right.
Let's get you back to being that cool,
Calm person you are.
Close your eyes for a moment if that feels right and check in with yourself.
Notice any tension in your body.
Are your fists clenched?
Is your jaw tight?
These are signs your body is sending you saying,
Hey I'm kind of angry.
Acknowledge this by nodding to yourself and thinking,
Yes I'm feeling angry.
That's alright.
Take a moment to sit with this feeling.
Bring a distinction between I am angry and I feel angry in this moment.
Feeling angry is natural.
This practice is a way to identify your anger.
Process it and let it go.
Commend yourself for seeking out this practice as it's a step towards understanding and managing your emotions.
Now let's find our way into the present moment.
Without changing your breathing,
Bring your attention to your breath.
Notice it.
Feel the air coming into your nostrils and leaving your nostrils.
With your finger,
Draw a circle on your face around your nose.
Focus only on this area,
Only on the air coming into your nostrils and out your nostrils.
Don't follow the air down into your lungs or beyond your nostrils.
Focus only on the sensation of the air coming into and out of your nostrils.
When a thought emerges,
Label it silently with the word thought.
Then let it go,
Evaporating into nothingness.
Let's continue to do this for a few moments.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
Now let's deepen the breath.
Place your hands on your belly just below your belly button.
That's your hara,
Your center of calm and strength.
Inhale deeply through your nose,
Slowly counting to four.
One,
Two,
Three,
Four.
Hold your breath for a couple of beats.
Now exhale through your mouth for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Visualize your belly as a balloon,
Inflating as you inhale and deflating as you exhale.
Repeat this cycle several times,
Feeling your body relax a little more with each breath.
Inhale.
One,
Two,
Three,
Four.
Hold.
Exhale.
One,
Two,
Three,
Four,
Five,
Six.
Inhale.
One,
Two,
Three,
Four.
Hold.
Exhale.
One,
Two,
Three,
Four,
Five,
Six.
Inhale.
One,
Two,
Three,
Four.
Hold.
Exhale.
One,
Two,
Three,
Four,
Five,
Six.
Inhale.
One,
Two,
Three,
Four.
Hold.
Exhale.
One,
Two,
Three,
Four,
Five,
Six.
Inhale.
One,
Two,
Three,
Four.
Hold.
Exhale.
One,
Two,
Three,
Four.
Hold.
Exhale.
One,
Two,
Three.
Exhale.
One,
Two,
Three.
You can now return your breath to normal.
And on your next inhale,
Imagine your anger as a wild storm cloud.
As you exhale,
Envision this cloud dispersing,
Breaking apart,
And floating away.
See it becoming smaller,
Lighter,
And less significant until it dissolves completely.
Now that your storm cloud is dissipating,
Gently ask yourself where the anger you experienced today is coming from.
Is it something someone said?
A situation that felt unfair?
Or perhaps an unmet need?
Sit for a moment and reflect on the source of the anger you are feeling today.
Recognize the root of your anger without judgment.
By understanding it,
You're already taking steps to release it.
In the Yesui system of Reiki,
One of the five guiding principles is,
Just for today,
I will do no anger.
This principle guides us in releasing anger to return to the present moment where we can find peace,
Happiness,
And health.
This principle teaches us that it is okay to feel angry.
It is acting out in anger that we want to avoid.
Remember,
Anger is a choice response.
Decide each day not to allow your energy to be stolen from you by negative people or situations,
And not to steal other people's energy by acting out in anger.
Reiki can also assist in the rebalancing process when we find ourselves feeling angry.
If you are able,
Place one hand over the third eye chakra in the center of your forehead with your palm toward your forehead.
Place your other hand on the root chakra located at your pelvis with your palm facing inward toward your body.
If you are unable to place your hands in this way,
Or if you prefer not to,
You can simply bring your focus to these two areas.
Keep your hands or your focus on the crown and root chakras for a few moments while connecting with your breath.
As you inhale silently,
Repeat,
Just for today,
I will do no anger.
As you exhale silently,
Repeat,
Just for today,
I release all feelings of anger.
Inhale.
Just for today,
I will do no anger.
Exhale.
Just for today,
I release all feelings of anger.
Inhale.
Just for today,
I will do no anger.
Exhale.
Just for today,
I release all feelings of anger.
Let the mantra go and return to your normal breathing.
If you're holding your hands over your chakras,
Release them and allow them to return to a comfortable position.
Once again,
Focus on the air entering and exiting your nostrils.
As we end this meditation,
I would like to invite you to take a moment to the storm cloud drifts away,
Feel calm and relaxation settling in.
Remember this,
You have the power to transform your feelings.
Pretty amazing,
Right?
When you're ready,
Wiggle your fingers and toes.
Open your eyes if they were closed and bring your awareness back into the room.
Carry this sense of peace with you and remember,
You can always return to this practice whenever you need it.
Give thanks to yourself for taking this time to release anger and return to calm.
Be kind to yourself and stay caring.
Be curious about your emotions.
Peace and light.
