Welcome to this meditation to support anger.
Yes,
Anger.
We all have the emotion.
It's a natural thing for us to be angry at times,
But oftentimes we do not express it.
We kind of hold it in or it gets released in unhealthy ways.
So we're going to just focus on to start this meditation,
Releasing our anger.
Then we're going to cleanse with some breath work and then just a little brief contemplation.
So that way when you go back out into the world that is not a meditation,
You can support yourself in a healthy way that's going to work for you.
All right.
So now go with me on this.
We are going to express our anger.
Well,
I'm going to be quiet.
You're going to express your anger while I'm giving you some silent space to do so for the next minute.
Please do so in a very healthy way.
It could just be venting.
It could be a little yell or growl,
Or maybe you just want to jump up and down in your room and get some of that angry energy out of your body.
You do you.
Next minute,
I'm going to be silent.
You express your anger.
Go.
Start to wind down your expression.
And now we're going to do three cleansing breaths together.
These breaths will help you further release anything that you feel like you need to let go of.
And sometimes this is very helpful because in that letting go,
We can then be very mindful of how we use our anger.
So let's inhale through the nose for seven,
And then we'll exhale through the mouth with a sigh,
A letting go sigh.
So it could be as vocal as you need it to be.
Inhale through the nose for seven.
Exhale through the mouth.
Exhale through the mouth,
Letting go breath.
Now notice how you feel after you've expressed your anger and did three rounds of the cleansing breath just to cleanse whatever needed to cleanse from your body and mind.
And now I'm going to invite you,
If you haven't already,
Just sit in a comfortable position and gently close your eyes.
And as you close your eyes,
Notice your breath and notice if your mind is on whatever you're angry about.
It probably is.
There's no judgments here.
I just want you to notice where your mind is at as you close your eyes and start to settle in as best as possible.
And just let the thoughts be there.
We're not here to judge anything.
If they're there,
They're there.
If they're not,
They're not.
Now staying present with your body,
Your mind,
In this meditation practice,
I'm going to invite you to reflect for a moment.
So whatever the situation is that you're angry about,
Bring to mind this question.
How can I,
As compassionately as possible,
Support myself in the anger I feel around whatever it is you're feeling angry about?
Reflect on that for a moment.
Sometimes I feel like we go right from reaction when we're angry,
Rather than reflect and maybe be compassionate,
Not only to whatever the situation is,
But to ourselves as well.
Because sometimes we're angry at ourselves.
So now notice your heart center.
And sometimes when we're angry,
Our heart's beating fast.
So I just want you to notice it.
If you feel inspired to,
You might even put your hands on your heart.
And know that you can support your anger and whatever it is you're angry about through your heart.
Sometimes we allow our mind to take over in these situations,
Which sometimes it needs to.
But for right now,
Invite your heart to get involved.
What is it telling you around this anger,
Around this situation that you're upset about?
And maybe it doesn't say anything,
And that's okay too.
Just listen,
See what you hear.
And now we're going to close with three more of those cleansing breaths.
So that way,
When you close this meditation,
My hope is that you feel like you've let go in a way that you can go out now and handle whatever it is you need to handle.
And sometimes handling things just means letting it go.
Sometimes handling things means confrontation,
Maybe,
You know,
A compassionate confrontation.
I hope a compassionate confrontation.
It can mean lots of things.
But I want to leave you in a space where you're feeling free to handle it with less anger.
Let's breathe.
Inhale.
Exhale through the mouth.
And exhale.
One more time.
A great big inhale,
Filling up.
And exhale,
Letting go,
Letting go,
Letting go.
And just hold for a moment.
Notice how you feel.
You might still feel antsy.
And if that's the case,
No worries.
It happens.
You might just want to pop this meditation on another time and do it all again.
And sometimes doing it two or three times is super helpful.
Just going through that process of expression,
Breathing,
And reflecting.
You might need to do it again.
Expression and breathing and reflecting.
It is what it is.
Sometimes you feel like,
Okay,
I could take this on after one round.
Sometimes it takes a few.
But I really commend you for turning on this meditation and supporting yourself in whatever you're feeling angry about today.
And a reminder,
Anger is a natural emotion.
Thank you so much for allowing me to guide you today.
Namaste.
