Welcome.
Today's meditation isn't about changing anything about your anger.
The purpose of this meditation is just to let it be present.
Your anger belongs here.
It is here not to be lessened,
But to simply be heard right now.
Anger is a screaming that there is something so painful underneath.
And the ego shows up and says,
I need you to look at this because this feels impossible for me to feel what's underneath of it right now.
So join me in this alchemical process of transforming anger.
Find yourself a comfortable seat.
And begin to settle into that seat.
Start to scan your body from head.
To toe.
And notice a knee sensation.
That you can right now.
And tune into your breath without feeling any need to change it.
Where is it?
What's the rhythm?
Where is it landing?
Is it in your collarbones,
Your chest?
Has it gone down into your belly yet today?
I want you to take a breath out right now,
Wherever you're at.
Just exhale and empty yourself completely of air.
Pulling the navel in towards the spine as you get to the bottom of the breath to help push the rest of the oxygen out of your body.
And then seal your lips and take an inhale in through your nose,
Fill the belly,
The sternum.
The ribs,
All the way up to the collarbone,
Hold slightly at the top.
And open your mouth to exhale and let it go.
Back down to the bottom of your breath where,
Again,
You pull the navel in towards the spine.
So that you get empty,
Empty,
Empty of breath.
Again,
The lips seal,
Air comes in through the nose.
Down through the throat.
Through the chest,
All the way down into the belly.
Feel the belly balloon,
The ribs expand,
Front back,
Side to side,
All the way up to your collarbones while you pause.
And open the mouth to exhale,
Maybe with a sigh this time.
Hmm.
Let the jaw soften and the shoulders.
And then get all the way back down to the bottom of your breath.
When you're ready,
Lip seal.
Take an inhale in through your nose.
Down into your belly.
Chest expands all the way up into your collarbones.
And this time,
If you need to make a louder noise,
Feel free.
Hmm.
.
.
You don't have to be peaceful right now.
You don't have to come here to forgive anyone.
And there's no asking you to understand your anger in this moment either.
You have a few moments here right now just to simply be honest.
Where do you feel this anger in your body?
What physical part of your body is screaming right now?
Is it the jaw,
The chest?
The belly,
Your hands.
Is your heart racing?
Are you sweating?
Does it feel like a knot or a ball or a fire inside of you?
Take a moment to experience the sensation that you're feeling.
What is it that you're angry about today?
What anger have you brought here?
What happened that wasn't okay?
And what do you wish you could say?
What boundary is your anger trying to protect?
Remember your anger is worth being heard.
Can you pinpoint the emotion that is being protected by your anger?
Is it betrayal,
Disappointment,
Powerlessness?
Maybe you're not feeling very seen,
Understood,
Or heard.
This is the energy that needs and wants your attention.
Now I want you to visualize a fire in front of you.
This fire is powerful.
It's red,
Orange,
Yellow,
Blue,
And white.
And the flames are high.
But this fire is controlled.
It's not here to destruct or destroy anything.
It's here to illuminate and help alchemize the anger.
I want you to think of this anger as a dark layer of energy surrounding your body.
And either using your hands or just imagining the anger sliding off of you.
And slipping into this fire.
From the head.
To the shoulders.
The arms.
The torso.
Even the hips.
Even the insides of your thighs,
Behind your knees,
All the way down to the feet,
This dark layer of energy.
Starts to find its way into the fire.
And once it gets into the fire,
It starts to transmute.
You can see the fire beginning to emit a dark gray colored smoke.
And when you look inside the fire,
You see the energy changing shape.
This fire suddenly begins to burn less and less hot.
And you see the energy begin to emerge in front of you.
It begins to speak to you.
It starts to send you the information about what the anger has now become.
Stay tuned for the transformation.
Listen.
What is it saying?
What is it showing you?
Is it a boundary that needs to be placed or a difficult conversation that needs to be had?
Or maybe it's just asking you to step into your courage.
Or giving you permission to step away and leave.
Or maybe it's permission to stay and soften instead of always guarding yourself.
Just be with it.
Receive the information.
If it feels good,
Place your hands on your body,
Maybe one hand on your heart,
One hand on your belly.
And as you breathe.
Feel the way your breath expands into your hands on your inhale.
And feel the way the exhale allows for the contraction.
Is encouraged.
All of your feelings are worthy of being present.
Our emotions are here to guide us towards introspection.
Emotions are not here for us to react or take action from.
An emotional maturity happens when we can examine our emotions without judgment,
Without shame.
Or by projecting our emotions onto others.
And this takes practice to strengthen that emotional muscle.
So keep coming back as many times as you need to.
And now I want you to go and create a beautiful day for yourself.
