Hello,
I am Rashid Zahidi,
Creator and author of the Emojim Journal,
A journal and workbook for emotional awareness and for balancing your wheel of life.
Welcome to this meditation on understanding and processing anger.
In this session,
We will explore the different levels of anger,
Uncover the hidden emotions behind it,
And learn how to handle it in a healthy way.
We will do this by focusing on our breath,
Body sensations,
And emotions.
We can gain greater awareness and transform our relationship with anger.
Find a comfortable position,
Either sitting or lying down.
Gently close your eyes and take a deep breath in.
And slowly exhale.
Allow yourself to settle into this moment.
Bring in your attention inward.
Take another deep breath in through your nose.
Fill in your lungs completely.
Hold it for a moment.
And then exhale slowly through your mouth,
Releasing any tension in your body.
Let your breathing return to its normal rhythm,
Feeling the rise and fall of your chest with each breath.
With each exhale,
Let go of any stress or tension you may be carrying.
Feel your shoulders relax,
Your jaw unclench,
And feel your forehead smooth out.
Allow yourself to become fully present,
Here and now.
Now,
Gently bring to mind a recent situation where you felt anger.
It could be mild irritation,
Frustration,
Or even intense rage.
As you recall this experience,
Notice where you feel the anger in your body.
Perhaps it's in your chest.
Maybe it's in your stomach.
Or maybe your head.
Take a moment to simply observe this sensation without judgment.
Notice its size.
Notice its shape.
Notice its intensity.
Does it feel heavy or light?
Is it warm?
Or is it cold?
Is it still?
Or does it move around?
Is it still?
Or does it move around?
Just observe without trying to change anything.
Just observe.
As you sit with this sensation,
Gently ask yourself,
What emotions are underneath this anger?
Maybe it's fear.
Maybe it is sadness.
Maybe it is hurt.
Or frustration.
Or a combination.
Allow yourself to be open to whatever comes up.
There is no right or wrong answer in this situation.
Now,
If you feel comfortable,
Name the emotion silently in your mind.
Such as,
I feel hurt.
Or,
I feel afraid.
Acknowledge this emotion with kindness.
As if you were comforting a dear friend.
It's okay to feel this way.
It's okay to be with this emotion.
Now,
Ask yourself,
What is this anger trying to tell me?
Perhaps it's a signal that a boundary has been crossed.
Or a need is not being met.
Or you felt or feel disrespected.
Listen to what your anger is communicating without judgment or resistance.
Allow yourself to understand this message fully.
What do you need in this moment?
Maybe it's more respect.
Maybe it's more understanding.
Or you just need space.
Acknowledge these needs gently and kindly.
Now,
Take a deep breath in.
And as you exhale,
Imagine releasing any remaining anger or tension from your body.
Visualize this anger dissolving into the air.
Leaving behind a sense of calm and clarity.
And a burden being lifted.
And a weight being lifted.
Feel the space that this release creates within you.
First,
Feel that space.
Then fill this space with a sense of peace,
Compassion and understanding.
Allow yourself to let go of any lingering resentment or frustration.
Replacing it with acceptance and forgiveness.
For yourself and for others.
Now,
Slowly begin to bring your awareness back to the present moment.
Feel the surface you are sitting on or the surface you are lying on.
Notice the sounds around you.
And gently wiggle your fingers and wiggle your toes.
Rotate your neck in a gentle way.
When you feel ready,
Slowly open your eyes.
Take a moment to notice how you feel now compared to when we began.
Carry this sense of awareness and peace with you as you move through your day.
Or evening.
Or as you go into your night's sleep.
Remember.
Anger is a natural emotion that has valuable messages for us.
By listening to these messages and understanding the emotions behind anger,
We can transform our relationship with it and find healthier ways to respond.
Thank you for taking this time to meditate with me today.
May you carry the peace and understanding you've cultivated during this time.
May you carry the peace and understanding you've cultivated here into every aspect of your life.
