Welcome to this meditation for transforming anger into calm.
It's okay to feel anger.
It's a natural human emotion but holding on to it can weigh you down.
In this meditation we'll gently explore your feelings,
Create space for them and guide them towards relaxation.
Find a quiet comfortable place to sit or lie down.
Let's begin.
Close your eyes and take a deep breath in through your nose.
Hold it for a moment and exhale through your mouth.
Let's do that again.
In through your nose,
Hold and slowly exhale.
With every breath imagine yourself anchoring to the present moment.
Feel your feet firmly planted on the ground or the surface supporting your body.
Allow this sense of stability to remind you that you are safe here and now.
Take a moment to notice where your anger resides in your body.
Is it in your chest,
Your stomach,
Your jaw,
Wherever it is.
Simply acknowledge it without judgment.
Silently say to yourself,
I see you,
I hear you.
Anger is just energy.
It doesn't define you and it doesn't have control over you.
Imagine creating a little distance between yourself and the feeling.
It's there but it's not all of you.
Bring awareness to the areas of your body that feel tense.
Is your jaw clenched?
Let it soften.
Are your shoulders tight?
Let them drop.
Is your stomach holding tension?
Allow it to loosen.
Take a deep breath in and as you exhale imagine releasing all the tightness in your body.
Visualize your anger as a cloud of energy.
With every exhale see it slowly dissolve and drift away.
Picture your anger as a ball of fire in your hands.
It's bright and intense but it's also malleable.
With each breath imagine the fire cooling down.
See it shift into a gentle warm glow like a candlelight or a soft sunrise.
This light represents the energy of your emotions transformed into something manageable,
Something you can work with.
Allow yourself to feel the warmth of this glow reminding you of your power to transform and release.
Repeat these affirmations silently or out loud.
I am in control of my emotions.
I release what no longer serves me.
I am safe to let go of anger.
I choose calm and clarity.
Feel these words sink in with every breath.
They are yours to carry forward into the rest of your day.
For the next few minutes simply rest in this space of calm.
Focus on your breath in and out.
Let any remaining tension or frustration melt away with each exhale.
There's no rush,
No agenda.
Just allow yourself to be here,
Present and at peace.
When you're ready gently wiggle your fingers and toes.
Open your eyes,
Carrying this sense of calm with you into the rest of your day.
You've done something truly powerful for yourself today.
Thank yourself for showing up.
