A Practice To Help Manage Anger

This is a practice to help calm and cool when you are feeling angry. It has gentle guitar music and a soothing mantra. The preface is that anger is a helpful emotion if we manage it lovingly.

It is written and spoken by Angela Campbell. The guitar music is played live by Cameron Latimer.

Transcript

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.

Reviews

Just what I needed today. The mantra is perfect and the guitar in the background is calming and soothing. Thank you 💛

So helpful! I found myself in a tangle of rage, and turned to the Insight app for help. This meditation helped me to calm my rage—although I had to play it through twice. Love the advice to “give yourself the gift of time” before returning to the source of anger. I am exactly where I need to be. I am strong. I choose love. ❤️

Great for calming and getting out of a super angry headspace before I react in a way that I can’t take back! Highly recommend for a breather when you’re overcome by anger

So so good. Thank you so much. I keep listening to this over and over again, the mantra was exactly what I needed.

I’m so grateful for discovering this meditation - it works every time and is so soothing.

You are amazing too, Angela!! Great little practice for when anger arises. The music is beautiful, as is your voice. I only wish it was a bit longer but it’s great for a quick calming session! Thank you! ☺️

Excellent! Peaceful and strong and calming. Thank you Angela. You are beautiful💖🙏🌻

Beautiful, with a very practical mantra for the day.

This meditation is such a gift at times when I find myself consumed with anger. It is such a validating, kind, compassionate, courageous, loving, transformative gift. Thank you so very, very much!! 🙏🏼💓☁️

Wonderful and calming during a difficult time. Thank you!

This is an absolutely incredible meditation. I had a ton of work anger and it melted away with the help of this short and easy meditation.

Perfect amount of time to calm me down. I love your voice 💞

This was very helpful, thank you! I was boiling mad when I logged on to the app, searching for a helpful meditation and found this one. I cannot thank you enough. ❤

Thank you! Soothing voice and music. Just what I needed🙏🏼

Thank you. Your kind gentle voice and wise words were very helpful for me right in this moment.

Wonderful meditation. I also appreciated the practical advice at the end. Thank you, this was just what I needed.

Thank you! This described exactly how I was feeling and was very useful in calming down.

Really relaxing. I like her voice. Very calming. :)

Beautiful & calming, thank you so much for caring, God bless you & all of us as he does ❤️🙏

Thank you immensely for this loving way to calm myself when anger takes over. ❤️❤️❤️