Meditation - Managing Anger | Release Anger & Cultivate Calm

In this guided meditation, we will focus on managing anger mindfully. This practice helps you observe and healthily release anger, without suppressing it. Anger is a natural emotion; through mindfulness, you can learn to navigate it calmly and clearly.

This meditation is ideal for anyone dealing with anger or frustration. It offers tools to manage these emotions mindfully. By practicing regularly, you can find more peace and balance in challenging situations.

If you benefit from this meditation, please share it with someone who might need it.

Thank you for meditating with me. Namaste.

Music Credit: Leigh Robinson
Photo Credit: Benjamin Balazs

Transcript

Welcome to this guided meditation to help manage anger.

Find a comfortable seated position,

Either on a chair or the floor,

With your spine straight and your hands resting gently on your knees or on your lap.

Gently close your eyes and take a deep breath in and as you exhale,

Allow your body to relax.

Throughout this practice,

Remember that anger is a natural emotion and it can be a powerful force.

We are not trying to suppress it,

But rather to understand and release it in a healthy way.

Bring your awareness to your body.

Notice the points where your body connects with the ground or the chair.

Feel the support beneath you.

Take a deep breath in and as you exhale,

Release any tension in your body.

Notice if there are any areas in your body where you're holding on to anger or tension.

Simply observe it without judgment.

Now gently bring your attention to your breath.

Notice the sensation of the air entering through your nose and filling your lungs.

And then feel the breath leaving your body,

Carrying away any tightness.

As you breathe in,

Silently say to yourself,

I breathe in calm.

And as you exhale,

Silently say,

I release anger.

Continue this for a few breaths.

Inhale calm and exhale anger.

Now think about a situation or a person that has caused anger to rise within you.

Be gentle with yourself as you bring this to mind.

Notice how the anger feels in your body.

Where do you feel it?

Is it your chest,

Your stomach,

Your head?

Allow yourself to sit with these sensations.

Know that it is okay to feel anger,

But we do not have to be consumed by it.

We can observe it without letting it take over.

Now imagine the anger as a cloud floating in the sky.

It is there,

You can see it,

But it's passing by.

You don't need to cling to it,

Just let it float.

Now imagine with each exhale,

You're releasing this cloud of anger.

Watch it slowly dissolve into the sky.

With each breath out,

The cloud gets lighter,

Smaller and less intense.

You are not pushing the anger away,

You're simply letting it transform and dissipate.

Feel a sense of space and openness where the anger once was.

You're creating room for peace and clarity.

Take a deep breath in and a long,

Slow breath out.

Thank yourself for taking this time to observe and release your emotions.

When you're ready,

Gently bring your attention back to the room.

Wiggle your fingers and toes and slowly open your eyes.

Remember that anger is a temporary emotion.

By practicing mindfulness,

You can manage it in a way that promotes inner peace.

Reviews

This was exactly what I needed, when I needed it. Thank you!

I was really struggling with anger this morning. This meditation really helped me to accept it and be more compassionate with myself. Feeling calmer and more balanced now. Many thanks 🙏