Anger Release - Calm Down In 7 Minutes

This short meditation helps you acknowledge anger without judgment, offering compassion to the part of you that feels upset or overwhelmed. You’ll then be guided into a calming body scan to help your whole system settle and relax.
Ideal for moments of frustration, emotional intensity, or when you need a quick reset.

Music: Charlie Gates - Ocean

Transcript

To begin this meditation, Come to a comfortable position. Feel where your body is in contact with the support beneath you. And take a moment to notice how you feel right now. Any areas of tension or density. And allow your breath to slow down as you give the weight of your body to the chair or mattress that's supporting you. And tuning in to the presence of any anger that's currently inside you. Just observe the anger. Where in your body do you feel the anger? Notice any tightness or tension where the anger resides. Imagine what the anger looks like. Does it have a color or a texture? And becoming aware that the angry part of you is exactly that, A part of you. It's not all of you. And allowing some time for that part of you to express itself. Listen to what it wants to tell you. And invite the emotion to surge. Find a way to show compassion for that part of yourself that is angry. Send some love to that part of yourself. And now send that angry part of yourself on vacation. Send it to the beach or any destination that you'd like and let it take a break. And while that part of you is on vacation, Visualize a quiet sky inside your mind. And let your body become heavy and start to release tension with each exhale. Bring your attention to the palms of your hands, All of your fingers, Both wrists, Your inner elbows, Upper arms, Both shoulders, Your waist, Both hips, The backs of both knees, Your lower legs, Both ankles, The soles of your feet, The tops of your feet, All of your toes, Your entire spine, Your jaw, The tip of your nose, Your eyes, Eyebrows, Both ears, The center of your forehead, Your entire scalp, The entire back of your body, The entire front of your body. Back body, Front body, The entire left side of your body, The entire right side of your body, The left side of your body and the right side of your brain, The right side of your body and the left side of your brain, Your entire body. Bringing your attention to your entire body, Begin to notice the surface beneath you, The temperature of the air on your skin. Without opening your eyes, Visualize the room around you. Take a deep breath into your belly and exhale slowly through pursed lips, As though breathing through a straw. And repeat that two more times. Inhaling into your belly, Exhale through a straw. Inhale into your belly, Exhale through a straw. And when you're ready, Returning to your day. Thank you so much for meditating with me today. I wish you health and happiness, And I hope you have a great day.