Hello and welcome.
I'm Bessie and I'm here to guide you through a meditation to help you embrace and release your anger.
Whether you're dealing with family issues,
Work stress,
Or any other frustrations,
Or perhaps you're really,
Really angry right now,
This practice is designed to be your safe haven.
When we feel anger,
Our sympathetic nervous system kicks in,
Preparing us for a fight or flight response.
This can cause tension in our bodies and minds.
And through this meditation,
We're going to activate the parasympathetic nervous system,
Which will help create a little bit of space between you and those big feelings.
Let's take this time to acknowledge your feelings and validate those feelings as we move through this meditation.
Start by finding a comfortable position.
You can sit or lie down,
Whatever feels right for you.
Allow your eyes to get heavy,
Or simply close them down if that feels good.
And take a deep breath in through your nose,
And slowly exhale through your mouth.
Let's do this a few more times.
Breathing in,
And then fully exhaling nice and slowly,
Trying to make your exhale through your mouth a little bit longer than your inhale.
Breathing in through the nose,
And then slowly exhaling fully,
Letting it go.
Now let your breathing return to its natural rhythm.
Feel the air entering and leaving your body.
With each breath,
You're bringing in calm and releasing tension.
Notice how your body feels.
Anger often manifests as physical tension.
Take this opportunity to scan your body from head to toe,
Noticing any areas of tightness or discomfort.
Don't try to change anything,
Just observe it.
Now let's focus on the sensation of anger.
Where do you feel it the most?
Is it a tightness of your chest,
A clenching of your jaw,
Or a knot in your stomach?
Allow yourself to fully feel these sensations.
Anger is a completely natural response,
And it's okay to feel it.
Now let's picture a soft warm light starting at the top of your head.
This light represents safety,
Acceptance,
And peace.
And as it moves down your body,
It brings a sense of calm and comfort.
Feel that light moving across your forehead,
Softening your brows,
Gently flowing down to your eyes,
Relaxing them completely.
Let this warm light travel down your cheeks and your jaw,
Unclenching if you're clenching,
Melting away any tightness.
It continues down your neck and shoulders,
Allowing them to drop away from your ears,
Nice and heavy and relaxed.
Feel the light flowing down your arms,
Through your elbows,
Wrists,
And to the tip of your fingers.
And as the light moves down your chest and back,
Feel it softening your heart,
And soothing your breath.
Feel free to place one or two hands at your heart.
As you breathe,
Letting that light travel through your abdomen,
Releasing any knots,
And continue down through your hips,
Your thighs,
Your knees,
And calves,
All the way down to your feet and your toes.
Now your entire body is enveloped in this warm,
Calming light.
Allow yourself to rest in this light.
Feel its warmth and safety,
And allow yourself to acknowledge your anger with this light.
You are safe here to feel and release it.
Now let's release some of that anger through a powerful breath.
We're going to do a lion's breath.
Take a deep breath in through your nose,
And as you exhale forcefully through your mouth,
Stick out your tongue and let out a strong sigh.
Let's do this together two more times.
Inhaling deeply,
And exhale with a lion's breath.
Again,
Inhaling,
Open your mouth,
Tongue out,
No one's watching.
Exhale with a deep,
Deep sigh,
Letting it all out.
Feel free to do this a couple more times if that feels good for you.
Feel the release in your body.
Notice how the tension begins to melt away.
If you do feel the need to cry or scream into a pillow,
Allow yourself to do so.
Tears in particular are a natural way for our bodies to release any emotions,
And you are safe here to let your feelings flow.
As that warm light continues to fill you,
Imagine it growing brighter and warmer,
Melting any remnants of anger and leaving behind a sense of calm and clarity.
You are in control.
You are calm.
You don't need to feel any feelings other than anger.
Your feelings are valid,
But you are in control,
And you are calm.
As we come to the end of this meditation,
Take a few more deep breaths.
Slowly bring your awareness back to your surroundings.
Making any minor movements if you're lying down to gently wake up your body.
When you're ready,
Open your eyes and take this sense of calm with you into the rest of your day or evening or night.
Knowing you can return to this peaceful state whenever you need.
Thank you for joining me in this meditation.
You have the strength to embrace and release your anger.
Namaste.
