Welcome to this dynamic breathwork session.
Today we're going to explore how we can transform anger into a powerful and more constructive force.
Anger can sometimes feel really overwhelming or even really uncomfortable.
But when used in a different way,
It actually has the potential to be channeled in ways that bring strength and clarity.
Can be a really healing thing to sit with your anger,
Get to the bottom of these feelings and watch it transform into something that you can harness to create something really amazing.
Now,
Before we begin,
I want you to think about a recent situation that stirred up feelings of anger.
Could be something big or something small.
Bring a situation to mind and let yourself feel all the emotions that arise from it.
Just become aware of them without judging,
Without trying to change anything.
And remember that right now you're actually here to use these feelings and emotions to transform and transmute them.
Now,
You may have heard the saying,
Anger is like drinking poison and expecting the other person to die.
And holding onto anger really only weighs you down.
And very often it's actually hiding deeper feelings beneath it,
Like sadness,
Frustration,
Or deep grief.
So let's use our breath to help release and transform that energy.
Take a moment to settle in,
Getting comfortable,
Finding a seat,
Either cross-legged on the floor,
On a cushion,
Or sitting in a chair,
Feeling the weight of your sit bones grounding down into the earth,
Feeling the weight of your thighs,
The weight of your sit bones,
The weight of your sit bones.
And on your next inhale,
Just allow the spine to straighten,
Sitting up tall,
Creating space between the vertebra.
On the exhale,
Softening the shoulders down,
Away from the ears,
Gently closing down the eyes and finding a relaxed posture.
You can have your hands resting on your knees or in your lap.
Perhaps you'd like to place one hand on your heart and one hand on your belly.
Remember,
There's no right or wrong way here to sit,
And you can always adjust your posture throughout this practice.
Take a moment here to connect with your body.
Anger isn't just an emotion,
But very often it shows up physically in our body too.
Maybe as you were thinking about the situation that makes you angry,
You could feel a tightness in your chest or your shoulders.
Perhaps you notice a clenching in your jaw,
Tension in your hands,
Or not in your stomach.
It could even feel like a heavy weight pressing down on your body,
On your chest.
Now let your attention move through your body,
Noticing any areas that feel tense,
Tight,
Or charged with energy.
Again,
Don't judge any of these emotions or sensations.
See if you can become a silent witness and simply observe what's going on.
Our bodies are incredible at holding onto things and we may not even realize it.
But by bringing awareness to these sensations,
We're taking the first steps to release what no longer serves us.
Now let's set an intention to actually release this anger through our breath.
Imagine that with each inhale,
You're drawing in strength,
Grounding yourself,
Finding stability.
And with each exhale,
You're invited to let go of any anger you've been carrying,
Even if just a little.
Take one more deep breath in.
And as you exhale,
Commit to this intention to release whatever tension and anger you're holding on to.
So we're going to start with a powerful breathing pattern.
And here's how it works.
You're going to inhale deeply through the nose for a count of four.
Hold the breath for a few seconds.
And as you exhale,
You're going to inhale deeply through the nose for a count of four.
Hold the breath at the top for a count of two.
And then exhale forcefully through the mouth for a count of six.
And this longer,
Forceful,
Really audible exhale is going to help you let go,
Making space to transform that anger into power.
And I invite you to get really loud with this exhale and to not hold back.
It can be a sigh.
It can be almost a moan.
It can be maybe even kind of turning into a scream if it needs to be.
There's a lot of release that comes from giving voice to these feelings.
So let's try together two times,
And then I'll hold space for you to continue for a couple minutes in your own time.
So let's inhale through the nose.
One,
Two,
Three,
Four.
Hold the breath at the top.
One,
Two,
And then exhaling through the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Inhale through the nose.
One,
Two,
Three,
Four.
Hold the breath for one,
Two,
And exhale through the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Now continue at your own pace in your own time.
Remember that each exhale is an opportunity to release the tension or anger you're carrying.
You can picture your anger leaving your body with each breath out,
Almost like smoke dissipating.
And if any other emotions come up,
Like sadness or frustration,
Acknowledge them.
Let yourself feel,
And let this breath carry you beyond the anger to whatever is waiting to be seen.
Keep going with your breath,
Inhaling to the count of four.
One,
Two,
Three,
Four,
Five,
Six.
Hold the breath at the top.
One,
Two,
Three,
Four,
Five,
Six.
And as you breathe,
Remember that each inhale fills you with the strength to face whatever it is that you're holding.
One,
Two,
Three,
Four,
Five,
Six.
Hold the breath for one,
Two,
Three,
Four,
Five,
Six.
And each exhale clears out what no longer serves you.
Now let's start to clear the last remnants of this anger by visualizing our anger as a dark cloud or a heavy weight.
Just bringing that in front of your mind's eye.
And with each exhale,
This heavy dark cloud begins to lift.
You're shedding that weight,
Creating space within yourself.
And really feel into your body,
Feel into what's happening here.
Are you opening up?
Are you softening?
Are you creating more space?
And notice if there's any areas that still feel really tight or tense.
And lovingly send your breath here,
Imagining the tightness softening.
Each exhale being used to clear,
To soften,
And to heal.
As we prepare to wrap up,
Take one final deep inhale.
Hold at the top,
Holding in all the energy.
And then one last time,
Exhaling fully through the mouth,
Releasing everything that still remains.
And now returning to a natural breath.
Gently in and out through the nose.
Once again,
Connecting to your body,
Placing one hand on your belly,
One hand on your heart.
And just check in with yourself.
How do you feel now compared to when you began this practice?
And remember that anger is a natural emotion,
But it doesn't have to control you.
And by acknowledging it and giving it space to be felt,
Just as we did now,
You're allowing it to transform into something powerful and constructive.
As you go throughout your day,
I invite you to carry this awareness with you,
Knowing that your breath is always available as a tool for transformation.
Whenever you're ready,
Gently open your eyes and take your time to reorient to the space around you.
Thank you so much for sharing this practice with me.
Namaste.
Namaste.
