Don't bother trying to relax.
That's for people who have nothing to be angry about.
Instead.
Just sit there with it.
Begin by noting.
That you're currently having.
An experience.
You are angry.
How fascinating.
And how entirely.
Humanly predictable.
Don't try to change it,
There's no need to fix what you're feeling,
Just observe the data.
You're experiencing a surge of energy.
A tightening of the muscles.
And a loop of defensive thoughts.
Notice the attachment to the story of why this is justified.
And notice the aversion to the discomfort itself.
It's all here.
Behaving exactly.
As biology is designed to behave.
You aren't a victim of this.
You are simply a complex person having a very standard reaction.
To a stimulus.
Note the internal theatre of it.
The drama,
The noise,
The repetition.
Just watch it.
As if you're watching a rerun of a show you've seen a hundred times.
It's tiring,
Isn't it?
Have to play this role over and over again.
Give yourself a moment of grace.
For how exhausting this cycle truly is.
Now let's find your baseline.
Direct your attention to the breath.
This isn't about relaxing or pretending everything's fine.
It's about observing.
The mechanical function of your body.
Notice the rise and fall of the diaphragm.
When your mind inevitably wanders.
When it scurries back to the villain of your anger.
Note that as a thought.
Label it planning,
Judging,
Replaying.
Then,
With the indifference of an auditor,
Return your attention to the breath.
You aren't trying to stop the anger,
You're just deciding.
Not to be its primary sponsor for the next 60 seconds.
This is your choice point.
You are observing your own reactivity rather than being in it.
It's okay to find this difficult.
You're learning a new way to hold space.
For yourself.
Expand your awareness to include your body as a whole.
Perfect.
You are a person sitting in a chair.
Experiencing a surge of intensity.
Consider the environment you are in.
Does this anger exist outside of your own nervous system?
It's a transient state of your chemistry.
Hold this difficulty lightly.
You don't need to analyse it or find a moral to the story.
Just let the physical event exist in the same space as your breath.
Perfect.
Recognise that the person you're angry with and the person you are right now are both just two sets of complex,
Slightly malfunctioning human beings trying to process the present moment.
Not profound,
It's just what's happening.
You don't have to be perfect.
You just have to be present.
I'm going to share three questions.
There's no need to answer them quickly.
Just let each one land in the quiet space you've created.
And see what arises.
One,
What did I notice?
Did you notice that the anger is a flickering thought,
Not a solid unmovable monument?
Two,
How is this different from my usual reaction?
Did you notice a tiny gap between the event and your reaction?
That gap is where your freedom lives.
3.
What does this have to do with my current struggle?
If you can observe your own rage as a boring predictable data point.
How much power does it actually have left to dictate your day?
When you're ready,
Bring your attention back to the room.
The anger may still be there,
That's fine.
It's just an event.
That doesn't define the rest of your day.
Now you've created the space to choose your next movement.
Do so with whatever kindness you can spare for yourself.
Welcome back.
You are perfect just as you are.
