Integrating Anger

This guided meditation helps to feel the emotion of anger by observing where the energy sits in the body, releasing that energy, and integrating the experience. Within 15 minutes, your charge will most likely lower considerably and you can return to your life better resourced to deal with the situation.

Transcript

Integrating anger.

Sometimes in our daily lives we get triggered.

Even after many years of meditation,

That can still happen.

Let's not fault ourselves and add on top of the anger by telling ourselves we shouldn't feel that way and trying to repress it.

Because that doesn't work.

Has it ever for you?

Telling ourselves that we shouldn't be angry pushes the anger away and we bottle it up.

And then it comes out sideways in the worst moments.

So instead,

Can I allow myself to feel the anger?

Just the physical sensations in my body.

Tune into that right now.

Whatever triggered your anger,

It doesn't matter.

Just feel in your body.

Where is it?

Does it feel like a knot in your belly?

Does it feel like a tight chest?

Does it feel like tense shoulders?

Like a constricted throat?

Like pressure on the head?

Just feel that.

Feel into it.

Feel through it.

All of our feelings are feedback.

Feedback about how we interpret the world.

How we interpret what is in a given moment.

So allow your body to give you that feedback.

There is no need to buy into the story around the anger.

Just feel it.

It is built up energy that needs a release.

So I invite you to stand up and shake your body.

Shake everything.

Shake your arms.

Shake your legs.

Shake your torso.

Shake,

Shake,

Shake.

Shake it wild.

Shake it gentle.

Shake it wild again.

Come up onto your toes and let your heels fall onto the ground.

Feel the vibration throughout your body.

Continue to shake.

Shake more than what you want.

Shake vigorously.

Feel it.

Feel it through your entire body.

Everything is shaking right now.

Your head is wobbling.

Your shoulders are shaking.

Your hips are shaking.

Your knees are shaking.

Your feet.

Your elbows.

Your ankles.

Your wrists.

Everything is shaking.

Your chest is shaking.

Keep on shaking.

You're doing really well.

Keep shaking everything.

Just ruffle all those feathers.

Keep ruffling those feathers.

Keep shaking everything.

A little more.

Come up onto your toes a few times and then let those heels come onto the ground.

Let them give you a good thump as they land,

Such that it reverberates through the rest of your body.

Do that a few times.

Yes.

Give it two times more.

Come up onto the toes and then thump your heels on the ground.

Bend your knees slightly if you have sensitive knees.

One more time.

Come up onto your toes and thump.

Let the heels come down.

Shake everything out.

And then take a deep breath here.

Inhale all the way.

Lift your arms overhead.

Exhale.

Bring them back down and shake out the hands.

Another one.

Big inhale.

Lift your hands overhead.

Exhale with a sigh and shake out those hands as you bring them back down.

Third one's a charm.

Big inhale.

Bring your arms up.

Exhale with a sigh.

Shake those hands out.

Bring them back down.

And then I invite you to sit back down on your cushion.

Keep breathing deeply.

Inhale through your nose if possible and all the way deep into the belly.

And then lengthen your exhales.

How do you feel now as you have given that energy a release?

Just feel back into your physical body.

No need to tune back into the story.

Just sense where you are in your physical body right now.

And if you are able to release the charge a little.

And then you can relax.

Release the charge a little.

If there is still a build up and you feel like you haven't been able to quite release it,

You can pause right here.

And if you need a really big release,

You can take a pillow and scream into a pillow.

Because the pillow will muffle the sound such that nobody comes running to check whether you are okay.

And it will allow you to scream all out from the top of your lungs.

Or you can just go back to shaking a couple more minutes if that felt good in your body.

If you feel that the energy has left and that you are calmer in your body,

Then you may stay here.

So check your charge level.

Whatever it is,

It's okay.

No need to judge yourself.

If the charge is still too high,

Pause here and go back to shaking and then come back to this recording.

Good.

Good.

Well done.

Remember that getting triggered is part of being human.

We all do our best at a given point in time with what we have.

We may not always understand everything that is at work.

And I have that fundamental trust that every person is trying to do the best they can with what they have at a given point in time.

And that is true for me too.

So if I got triggered,

Then I just accept that that happened at that given point in time.

It was the best that I could do at that given point in time with the resources that I had internally.

So just acknowledging where we are in our body,

Feeling that energy,

Finding a healthy way to release it,

And then integrating it.

Integrating what this experience is trying to teach us.

So let's sit with that for just a moment.

Take another deep breath here.

And with your exhale let your edges soften.

Feel back into your body.

And wherever you encounter more tension,

Send some gentle breath there.

Re-energize that part so it can flow again.

Just let the energy of the breath wash you clean.

Let it cleanse you from the inside out.

With every inhale you can draw energy from the earth below.

And with every exhale you can release what doesn't serve you any longer into the earth.

Inhale,

Draw energy up from the earth.

Energy,

Exhale,

Release what doesn't serve any longer into the earth.

Take one more deep breath here.

Exhale it with a sigh.

And take notice of how you feel now.

What is it that your soul needs right now?

Maybe it's acknowledgement.

Maybe it is reassurance.

Maybe it is forgiveness.

Maybe it is gratitude.

Maybe it is some stillness.

Let's honor that.

And know that you can come back to this space whenever you need it.

Your energy is here to serve you and to guide you.

That doesn't mean that it gets to control you.

You can ride with the energy.

And when you notice the current is getting too strong,

Then you can find a way to channel that energy in the right way.

You got this.

I hope this has served you.

Be well and take good care.

Reviews

♥️♥️♥️

Love this - thank you. 🙏🏼

Thank you, this provided much-needed emotional release and made me view myself and my emotions with more compassion. ❤️‍🩹

Wow! I didn’t expect to release that much. Thanks for this!

What a great practice. Will repeat it a lot. Feel more room in my body and much gently. Like a fluffy warm cloud. Thank you ❤️🙏🏻✨

Thank you so much

Incredibly helpful for me today. Thank you for providing such a safe space to let emotions out and normalize the experience of anger.

So so helpful. Thank you.

Exactly what I needed and an astonishing release of my furious anger. I will come back to this again. Thank you. And yes, after this, I got this.

One of the best meditations on dealing with anger, 🙏🏻!

Wow thank you

Awesome. Thank you thank you thank you🙏 More power to you, many blessings too 🙏✨

Wow! So good 🫶🏻

So helpful to introduce the idea of being triggered when it comes to anger/irritation, as it really allows to understand that it's a reaction, and helps listening to what it's saying and choose what we want to do with it. I am not used to "feeling angry", I tend to jump into helplessness, sadness, or pain, but want to reconnect with that part of myself. Thank you for this meditation, I'll save it and listen again whenever I'm stuck in rumination!

Really great way to release anger/energy stuck in the body.

Thank you

Your voice is so lovely and soothing. Also the shaking practice is new for me and allowed me to pass the anger thru a bit. I will keep relistening and keep practicing. Thank you.

Woah, I don’t normally do more than sitting when I meditate but I went along for the ride and did the standing exercise and it was truly incredible. Thank you!

Exactly what I needed to hear and practice today. Thank you 🙏🏼