Hormonal Anger Regulation

A short anger regulation meditation inspired by urge surfing. Notice the physical wave of hormonal anger, stay with the sensations, and use the breath to create a little space before you react. This is a simple practice for moments when emotions feel intense.

Transcript

Anger is here. Notice where you feel it in your body. Maybe there is heat in your face, Tightness in your chest, A clenched jaw. Choose one sensation that feels clear and stay with that sensation. Now breathing slowly and comfortably. And as you breathe out, Keep your attention at that sensation. Notice what happens to it. Again breathe in. And slowly breathe out. Let yourself feel the anger in your body while you stay right here. One more slow breath in and a long exhale. Now feel your feet on the floor. Notice your hands. The anger might still be here and it's totally okay. But now there is a little more space around it. Take one more breath. Let the feeling be what it is and stay close to yourself. Then choose what you want to do next.