Aung.
Take a moment and situate yourself.
Seated or lying down.
Be comfortable.
Inhale.
Exhale.
Simply be aware of your breath as you breathe in and breathe out.
Repeat this as many times as you need to feel centered and relaxed.
Present and awake.
As you breathe in,
Imagine you're breathing in white light.
And as you breathe out,
Imagine you're breathing out all of your unwanted tensions and anger from your body.
Now,
Draw up an image of yourself seated in a cinema theater.
The lights dim and the screen lights up and begins to play a memory on the screen.
This is a memory where you felt pain or anger.
Allow the memory to play on the screen from a movie projector.
Allow yourself to view the memory as it reels out.
Notice this scene unfolding and allow yourself to connect with your protective observer self.
Look around the room and notice there's someone else in the room.
This is the person who hurt you from your past.
They're sitting in a chair and watching the memory play out on the screen.
This person too gets to experience your pain and suffering as the memory plays on the screen.
You notice this person begins to shed a tear and then asks for your forgiveness.
You also begin to feel emotional as you process all of the pain from then and now.
You feel completely safe in this space and you walk over to the person that hurt you.
You tell them that this was the past and now you forgive them for the pain they caused you then.
The room begins to fill with a violet light and this violet light engulfs you and the person completely transmuting all of the hurt and the pain you're both feeling.
Feel any sensations that arise.
Allow your observer self to protect you as you connect with your feelings.
Perhaps you feel pain,
Anger,
Suffering,
Disgust,
Unsafe.
There may be layers upon layers of pain and anger surfacing and being released.
Stay with these feelings as they surface for as long as you need to or for as long as feels comfortable at this moment.
You need not do all of this in one sitting.
Please be kind to yourself.
Be gentle.
Allow your observer self to protect you.
You are worth it.
You are valuable.
Bring your awareness to a violet light that transforms into a green healing light.
Visualize this green healing light surrounding you and healing all layers of your being.
When you think you've moved deep,
Go deeper.
The green light dims back to the darkened room and the screen goes white.
The lights in the room turn back on.
You are brave.
You just took a step toward releasing some of your anger.
Like an onion with many layers,
Anger too has layers.
You may need or desire to practice this meditation several times to release all the layers of your anger from your mind,
From your body,
And from your spirit.
When you are ready,
Gently bring your awareness back to your breath.
Feel your breath in your body,
The rise and fall of your abdomen,
The expansion and contraction of your lungs.
Notice the crown of your head.
What sensations are here?
Bring your awareness to the soles of your feet.
What do you feel here?
Visualize a strong connection between the two.
The crown of your head and the soles of your feet.
With this strong connection,
You can observe the entire outline of your body.
Feel the whole of your body.
Perhaps you notice an opening of space in your body.
Now that you have asked your unwanted emotions to leave,
You can now invite into your body emotions you want to take up residence.
Go ahead,
Invite them in.
