Hello friends you are so welcome here.
This meditation is designed specifically for ADHD friends who struggle with feelings of anger.
So it might be that anger is an emotion that is quite prevalent for you.
It might be that you struggle with periods of accelerated feelings of anger.
Maybe you're angry right now.
Maybe you want to reflect on having been angry in the past.
Whatever brought you here you are so welcome.
It's really important to state that ADHD can make our experience of anger more intense.
For many of us with ADHD anger can feel like an overwhelming emotion that often makes us feel out of control and there are good reasons for this.
So ADHD makes us more impulsive.
It makes it harder to pause before reacting.
Emotional intensity amplifies feelings making them feel very sudden and all-consuming.
Rejection sensitivity can trigger anger when we feel criticized or dismissed and we have a lower tolerance to frustration which means that setbacks and disruptions can feel completely intolerable.
Sometimes we experience sensory overload which can make seemingly small things feel completely intolerable.
Recognizing these neurological reasons for a propensity to anger is the first step because it allows space for more understanding and ultimately more compassion.
You're invited now to find a quiet place where you won't be disturbed.
You might sit down or maybe you lay down.
Whatever comfortable position you find yourself in see if you can allow yourself to rest here and if it feels safe closing the eyes you're very welcome to do so.
Inviting the most comfort into whatever form you've chosen.
Taking a breath in through the nose,
Filling up the belly and exhaling through the mouth.
Let's take this time to explore the emotion of anger not as the enemy but as a force that you can understand and ultimately work with.
Allow your awareness to stay with your breath.
Notice the gentle rise of your chest.
If your mind is racing it's okay.
The invitation is to simply bring your attention back to your breath.
Inhaling deeply through the nose perhaps holding the breath for a wee moment and then exhaling slowly.
Feel your body settle into this moment.
The invitation is to imagine anger as a train.
Trains are renowned for their size,
Speed and energy.
Your anger might sometimes feel like it's propelled by a motor racing forwards at incredible speeds moving you towards conflict or collision.
Observe your anger either in this moment or by casting your mind's eye back to a time when your anger felt more consuming.
Is your anger train moving slowly or is it rushing towards you?
Simply observe without making any judgments.
Allow yourself this space to notice any physical sensations in your body.
So too notice any thoughts that arise.
Are you taken into rumination?
Are you taken away from the physicality of your body and the breath?
Again we're not judging we're just noticing.
If you feel physical sensations in the body take a mental picture of where they are.
And now we're going to come back to the present moment.
Consider that you have a choice.
You can observe that anger train rather than being a passenger carried away by its force.
Take a moment to pause.
Bring your awareness again back to the breath more fully.
Perhaps you might find it helpful to bring a hand or hands on your torso to do this.
During times of dysregulation and impulsivity the most powerful thing you can gift yourself is a moment to pause.
It cannot be underestimated.
Imagine you are riding the anger train watching the moving landscape outside the windows.
The landscape is your thoughts and emotions rushing past but you remain seated,
Calm,
Simply observing.
You might find it helpful to come into the physicality of your body and notice the parts of your body that are either connected to the chair or the floor or whatever is supporting you.
Have a sense of the solidity of the space below you.
Again noticing the sensations in your body.
Is there any tightness or heat?
Is there a buzzing sensation or something completely different?
Simply acknowledging there's no need to change anything.
If anywhere feels tight or oppressive the invitation is to just breathe into that part of the body and perhaps the exhale will soften it.
Now we're going to take three long slow breaths in through the nose and again releasing that air out through the mouth.
Maybe there's a sigh.
By pausing you are gifting yourself the option of remaining in control.
Imagine that you have a lever right in front of you and this controls the train.
You are in charge.
If the train is moving too fast gently slow it down and you can do this by making your breath quieter,
Longer and slower.
Let the exhale be your friend.
Feel the power of being in control,
Guiding the momentum rather than being at its mercy.
And anger isn't something to be feared,
It is energy in motion.
Anger is a powerful and useful emotion.
It shows us when something is wrong and needs addressing.
There are no bad emotions.
Take a moment to consider what has your anger shown you?
Your anger train follows the tracks and you can help to direct these tracks.
You can slow it down,
Pause at the stations or even step off completely.
It's your choice.
We're going to bring the awareness back to the breath.
Taking a deep breath in and a slow breath out.
Take a moment to reflect.
How did this journey feel?
What did you notice?
Remember anger is not your enemy,
It is a signal and it is a force and just like a train you have power to guide it.
Take a moment to thank your anger for showing you what it needed you to see.
Maybe you bring a hand onto the heart and take a long slow breath in as a sign of gratitude.
Thank you anger,
Thank you for showing me.
The invitation is for you to carry this awareness,
This knowing without intellect in your body as you return to your day.
And now we're going to wiggle the fingers and the toes,
Bringing gentle movement back into your body and if you feel ready to,
The invitation is to open the eyes.
Thank you so much for joining me beautiful people.
