Hello.
Welcome to this meditation to help soothe anger.
I want to first start by saying that you may be feeling very emotionally charged right now.
That is perfectly natural and okay.
We're not here to tell you that you can't be angry or to make these feelings disappear.
Instead,
We want to sit with our anger,
Give it the attention it needs,
Soothe it so we can let it go.
So when you're ready,
We'll begin by settling yourself into a comfortable position.
Rest your hands wherever they fall most naturally to you,
And once you've settled in,
Gently close your eyes.
Now let's take a couple of deep,
Soothing breaths at your own pace and your own speed.
On your next inhale,
Either out loud or in your heart,
Repeat the following words.
Breathing in,
I calm my body.
Breathing out,
I calm my body.
Just continue to take deep,
Soothing breaths,
Noticing the physical sensations the body creates when you breathe.
Notice the connectedness between your breath and your body,
And continue to repeat these words.
Breathing in,
I calm my body.
Breathing out,
I calm my body.
Following this gentle breath in and out,
And as you do,
Feeling all this tension release from your body with that breath.
Now allow the breath to settle,
Letting it be soft and natural,
And as your breath comes back into its natural pace,
Bring to mind an area of your body where you are feeling anger at the most.
You may be feeling anger in your shoulders or your neck.
Maybe you feel it in your chest,
Your hands,
Your stomach.
Don't try to fix it,
But just notice where the anger is most predominant in your body.
Now take a moment to send your breath to any tense or any discomforting areas.
Maybe it's this area that we're holding on to anger.
As we send the breath there,
We help allow it to relax.
So if you feel tension in your neck or your shoulders,
Relax them down away from your ears.
If you feel tension in your face,
Ease the space between your eyebrows and work to relax your jaw.
If you feel tension in your belly,
Allow it to be completely soft and loose.
Maybe you notice that your hands are clenched into fists.
If so,
Allow your hands to relax and soften completely.
Scanning your entire body and helping your muscles to soothe and be relaxed.
As you're doing this,
I want you to take a moment to acknowledge how you are controlling this anger right now.
I want you to give yourself some appreciation for your decision to turn to this meditation and to relax and attend to this anger in a relaxed and peaceful manner.
Anger is a very challenging feeling to experience.
It disassociates us from who we truly are and puts those around us in discomfort.
But we want to acknowledge that it's okay to feel angry sometimes.
The important part is the part that you're doing here right now.
You're noticing that anger is present in your body.
You're acknowledging it.
You're accepting it.
And now we work to dissipate it with ease.
When you catch your feelings beginning to fire up,
Acknowledge that you're feeling angry and repeat the following words as many times as you need as you take deep quality breaths.
Breathing in,
I am aware anger is in my body.
Breathing out,
I am caring for my anger.
Breathing in,
I am aware anger is in my body.
Breathing out,
I am caring for my anger.
So let's just allow you to sit with these feelings of anger for just a few moments.
And as you do this with your breath,
Consciously choose to let it go.
Watch your anger drift away in your mind as if it were being swept up with a cloud in the breeze.
As you do this,
You may notice that the emotions of anger grow smaller in size.
You may start to feel more calm and collected.
And you may want to address the situation that caused you to be angry in the first place.
Or you may just choose to let that situation go.
When anger is no longer in control of your thoughts and actions,
You can think more clearly and make decisions that are most appropriate for you.
Take this time to breathe and decide what the next step is for you and your anger.
As we bring this practice now to a close,
Begin to stretch your body gently,
Noticing how you're feeling,
Noticing if you are still holding on to any tension in your body.
And if you are,
You might just want to practice this a little bit longer or follow this meditation up with a nice walk outdoors.
Whatever you choose next,
I commend you for making this time for this meditation.
It's not easy when we're feeling really extreme emotions to come down and regulate ourselves.
Nice work.
When you're ready,
You can open your eyes and take your next steps.
Thank you for joining me.
