Hello and welcome.
My name is Melina and I'm very glad you're taking this time for yourself and your emotions.
This anger you might be feeling right now is a powerful and intense emotion.
Sometimes it can feel like a storm pulling everything along in its wake.
Other times it feels like a tight knot in your chest or like a fire burning so intensely that it leaves no room for anything else.
But the truth is,
Anger is not your enemy.
Instead,
Anger tells you that something inside of you has been hurt.
That a boundary has been crossed.
That a need of yours was unseen or unmet.
So even if the feeling of it is unpleasant,
Anger is not wrong.
And you get to decide how you treat yourself in this very moment of anger.
And that's exactly what we will do now together.
For this,
Take a deep breath in through your nose and slowly out through your mouth.
And again,
Breathing in deeply and letting it all out with a long,
Gentle sigh.
Now,
Without trying to change anything,
Simply notice where exactly the anger is in your body.
Is it in your chest?
In your hands?
In your belly?
How does it feel exactly?
Does it feel like a heat?
Like a pressure?
Or like a tension?
Now,
Let's breathe gently into that space together.
Breathe into it softly and as you exhale,
Imagine the tension gently flowing out of you.
Remember,
You don't have to get rid of the anger right away.
It has its reason for being here.
Just let it soften a little.
Picture your anger as a fire.
It's burning,
Maybe fiercely,
Maybe just a low flame.
But you don't need to smoother the fire.
It's allowed to be there.
But you also don't have to let it burn out of control.
So,
For a moment,
Try to simply observe the fire without judging it.
How big is it?
What color does it have?
Is it moving fast or is it more steady?
Now,
Imagine that you're not standing inside this fire and you are not the fire itself.
Instead,
You are simply standing beside it.
You are watching it without getting pulled in.
The fire,
The anger,
It's there.
But you are not the anger.
Feel that small but very powerful difference.
That little bit of space between you and it.
This space reminds you,
You have control of yourself,
No matter how fiercely it may burn.
Anger rises when something really matters to us.
It shows us where we feel unseen,
Ignored or heard.
Ask yourself,
What exactly sparked your anger?
What was overlooked or dismissed?
What need or desire is behind it?
Maybe you need respect.
Maybe you long for fairness.
Maybe you feel powerless and want to be heard.
Recognize that all these needs are valid and that your anger is showing up to protect something deeply valuable inside of you.
Now ask yourself,
How exactly can you stand up for this need?
Without acting impulsively,
Without becoming the anger.
What clear action can you take to change what's making you angry?
This is not about pushing the anger away,
But transforming it into something truly constructive.
This might mean setting a certain boundary.
It might mean having a specific conversation.
Or it might mean letting go of what you can't change.
Remember,
Anger is a form of energy and you get to decide where you direct it.
Take another deep breath in and a slow breath out.
Feel that your anger can be there,
But that it doesn't have to overwhelm you.
Feel that you are not powerless but in power.
You have choices.
You have agency.
And you can be steady in your strength.
Take this calm and clarity with you into your day and your actions.
You are clear,
You are calm and you are ready for whatever comes your way.
And remember,
Whenever you need,
You can always come back to this place.
Thank you.
