Namaste and welcome.
This is a meditation to listen to either when you are angry or when you are reflecting on anger.
I want to stress that anger is not bad.
Anger is natural.
It is helpful.
Anger is a tool that the universe has given us to right wrongs and to create balance and change.
Anger is also the sister of passion and none of us want to live a life without that.
I want us to use the gift of anger well.
Anger so often goes awry.
Those hot feelings of rage blind us and lead us to make choices that create ripples of harmful karma.
They can lead us far away from what it is that we truly desire.
I want us to sit together for about 10 minutes long enough for an impulse or craving to pass.
Please choose to stay.
Choose to calm and cool.
Choose to let the smoke clear and see what is behind your anger and take thoughtful,
Gentle and productive steps to restore balance.
To fix what isn't working for you,
Which is what your anger is trying to show you.
Yelling,
Fighting,
Blaming,
Running away or covering your feelings with distractions such as alcohol,
Sex,
Television won't help.
Trust me,
I've tried.
Now it is time to begin our meditation.
Get into a comfortable position.
Maybe cross legged,
Maybe with your feet on the ground and your back straight.
You could lay down on a bed or a couch.
Listen to your body.
Listen to what it needs.
Gently close your eyes.
Notice the sounds around you.
Notice your breathing and your thoughts.
When I am angry,
My mind races,
Replaying what made me angry.
It revels in how righteous my anger is.
My breathing becomes faster and shallow.
I breathe into my chest rather than deeply into my body as I do in my more mindful moments.
My heart beats fast.
The skin on my face becomes flushed and hot.
I itch to get up and do something about my anger.
If you are feeling anything like this,
It is fine.
Promise it,
Let it be there,
But resolve not to act on it.
To stay here in the resting position that you have chosen.
This storm will pass.
I promise.
Our mantra for today is,
I am exactly where I need to be.
I am strong.
I choose love.
I am exactly where I need to be.
I am strong.
I choose love.
Repeat this silently in your mind.
If your mind wanders,
Which it will,
It's just your mind doing its job.
It's perfectly natural.
Don't worry,
Just come back to your mantra.
I am exactly where I need to be.
I am strong.
I choose love.
Notice your breathing.
Breathe deep down,
As if you could send the breath to your toes.
Now gently and slowly let it go.
Inhale,
Exhale.
Inhale,
Exhale.
I am exactly where I need to be.
I am strong.
I choose love.
Let your breath calm and nourish you.
Notice any parts of your body that are holding tension.
Notice it.
See if you can let it go.
Let your shoulder blades slide together and down your back.
Unclench your jaw.
Let it go.
I am exactly where I need to be.
I am strong.
I choose love.
Continue with your mantra and your breath.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
I am exactly where I need to be.
I am strong.
I choose love.
The time has come to gently open your eyes.
Notice how you feel.
Maybe wiggle your fingers and toes.
A few neck rolls might feel good.
Notice if your feelings have changed.
I hope that this meditation has helped to restore some balance and some peace to you.
I would not recommend returning to your source of anger right away.
Tackle something else on your to-do list.
Maybe you have some dishes to do.
Some yoga might feel good.
Give yourself the gift of a little more time.
When you do come back to it,
Do so from a place of calm.
A place that you can reflect and problem solve from.
A place of compassion.
Just recognize that you have attempted something really valuable here.
You are being responsible for the karma that you put out into the world.
You chose the light.
You made the world just a little bit better.
You are amazing.
Thank you for joining me today.
I wish you peace.
Namaste.
