Mindfulness For Anger

In this meditation, we explore the nature of difficult emotions such as anger, and how we can work with them in ways that lead to greater happiness and fulfillment. A lot of the time the things that we experience in life, the things that cause us to experience difficult emotions, seem to be outside of our control. Through our mindfulness practice, we can reclaim control and focus.

Transcript

For this meditation, Begin by getting yourself really comfortable. As you inhale, Allow your body to expand and relax. As you exhale, Allow yourself to become aware of the tension and stress that's been released. Continue to breathe in and out, Becoming aware of your breathing and how it feels in your body. Breathing in fully, Deep down into your abdomen, Feeling the expansion filling up through your chest. Breathing in slowly and gently, Allowing yourself to fully expand and fill your lungs on each breath, Allowing your awareness to expand through your body, From your head all the way down to the soles of your feet. As you continue to feel the gentle movement of breath through your body, All sorts of emotions will arise within you as you continue to turn inward. This is normal, Indeed it's part of meditation. Allow yourself to become aware of the various sensations and thoughts filling your consciousness. Sometimes you might find that many different feelings and thoughts arise within you all at the same time. If this is the case, Allow yourself to just become aware of all those feelings and simply allow yourself to become aware of whatever is happening right now. Allow yourself to become aware of your thoughts and feelings without judging them. The purpose of emotions such as anger, Fear, And sadness is to guide us in the direction of awareness. These emotions can feel uncomfortable, But it's only because they are telling you that there is something that needs your attention. They tell you that a change is needed. But emotions such as anger can't tell you what that needed change is. They can only point you in the direction of your true needs. When a difficult emotion arises within you now, You can silently say to yourself, In this moment I feel anger and that is okay. Or in this moment I feel sadness and that is okay. In this moment that is okay. Allow yourself to become aware of the different thoughts and emotions continuing to flow through your mind, Not pushing them away, Simply acknowledging them, Saying, In this moment I feel and that is okay. You need to do this as many times as you need, With all emotions that arise. Perhaps even challenging yourself to do this with positive emotions such as contentment or joy. In this moment I feel joy and that is okay. Reminding ourselves that all emotions, Both good and bad, Are constantly changing, Constantly moving and constantly reassuring us that we needn't hold on to them. Now begin to gently bring your attention back to your physical body. This meditation is for restoring balance. It can be done anytime you feel the need to bring your awareness back to how you're feeling, To understanding those emotions that you're experiencing. And when you feel ready now, You can begin to open your eyes and return to the present moment. Take a few seconds to notice what comes into your awareness as you open your eyes and allow yourself to become aware of what you carry with you into the rest of your day.

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