Welcome to day two of the Navigating Challenges meditation series and the next day of your current journey.
Yesterday we made space in our minds and bodies.
Today we will be focusing on releasing anger from our mind and body to make room for calm.
So we can intentionally respond rather than instinctively react.
Begin by settling into a comfortable,
Balanced position.
You can do this meditation lying down.
Seated.
Kneeling or standing.
Whatever works best for you right now.
Start with three slow breaths.
Breathing in gently.
And exhaling fully.
Use the inhale to intentionally fill and to refresh yourselves.
Use the exhale to settle into your body.
As you inhale,
Let your chest rise gently.
As you exhale,
Tune into your body.
And the slow,
Steady rhythm.
Of your breath.
Notice where you feel relaxed and where you feel tension.
Think about where you tend to hold anger in your body.
It might feel like tightness in your chest or in your jaw.
It might make your breath shallow or scatter your thoughts.
Start to notice where you might be holding it now.
Anger is a natural response.
When we feel something is unfair.
But if we hold onto it,
It tightens our mind and body,
Affecting our ability to think and to act.
Scan your body and notice if there's somewhere your anger might be hiding.
Using discernment,
Not self-criticism.
Not fighting it,
Just gently releasing it on the exhale.
It's done its job of alerting you,
Of energizing you.
Now let it go.
Let it go.
Let it go with your breath.
Release any tension in your face.
Around your eyes or in your jaw.
On your exhale,
Let it go.
Release tension in your fingers.
In your chest.
In your stomach.
In your feet.
Let it go from any corner of your mind or body.
Scan your body and notice if there's somewhere else your anger might still be lodged.
And you exhale.
Let it go.
And now let's bring in calm and clarity.
Qualities that will support you on your journey.
Qualities that will give you steadiness and direction.
It sometimes happens in life that we don't get what we desire or deserve.
When life or certain people treat us unfairly.
When we wouldn't choose to be where we are.
But even then,
We do get to choose our thoughts and our actions.
And the ones we choose today will affect where we will be tomorrow.
So now,
Breathe in calm.
Allowing your mind to relax and expand.
Breathe in steadily.
And slowly.
Take time.
Make space.
Let the wisdom inside you emerge to fill that space.
To inform your thoughts.
To direct your actions.
Breathe in clarity.
So you choose the thoughts,
The words,
The actions that will serve you best.
The ones that will be most beneficial to you over the long term.
The ones that reflect your best self.
And that will help you create the future that you want to live in.
Breathe in deliberately.
Consciously.
Nourishing your best self.
When it's time to act,
You will choose your actions,
Not from anger.
But with calm clarity.
Consciously.
And deliberately.
With your eye on the future.
That you want to create.
Breathe in fully.
And breathe out gently.
Bring your attention to the steady rhythm of your heartbeat.
Feeling calm.
And clear.
Centered.
And relaxed.
Feel the steadiness of your body's natural rhythm.
Whenever you're ready to leave today's meditation.
Let your eyes flutter open.
Bring your attention back to the room.
Feeling grounded?
And steady.
Ready for whatever the day brings.
Thank you for taking the time to meditate with me today.
Until tomorrow.
Namaste.
