Take a moment to pause now,
Right where you are.
There's no need to change your posture or do anything special.
This is simply an invitation to bring a gentle awareness to your inner experience,
Especially if anger is present.
Gently bring your attention to the sensations of anger within your body.
You might notice a feeling of heat,
Perhaps in your face or chest.
There might be a sense of urgency,
A restless energy or a tightness in your jaw,
Shoulders or hands.
Whatever sensations are there,
Just allow yourself to feel them without needing to change them,
Fix them or judge them.
Simply notice this fire with a kind curiosity.
Acknowledge its presence as energy moving through you.
As these sensations arise,
Gently remind yourself that what you are feeling is a direct result of thought in this moment.
Anger,
Like all our emotions,
Is created from the inside out.
It is a powerful wave of thought energy that can feel incredibly real and consuming.
But it is not a fixed reflection of who you are or an unchangeable truth about your character.
It's a temporary experience,
Like a vivid movie playing on the screen of your mind.
You are not the movie.
You are not the screen.
Emotions and the thoughts that fuel them are transient.
They have natural rhythm like waves in the ocean.
They gather energy,
They peak and then they naturally subside if we allow them.
You don't need to control this wave of anger or try to stop it.
Just observe its movement,
Its intensity,
Knowing that this too shall pass.
By not adding more thought to the fire,
By not replaying the stories that ignite it,
You create space for it to naturally lose its momentum.
Now gently guide your attention back to the simple reality of this present moment.
Feel the sensation of your breath,
The air moving in and out of your body.
Notice its natural rhythm without needing to change it.
Feel the weight of your body,
The points of contact with the surface beneath you.
Become aware of any sounds around you without getting caught in them.
This return to presence,
To the simple is-ness of now,
Is a return to your inherent ground.
Remember this fundamental truth.
You are the calm beneath the fire.
Even when anger feels all-consuming,
Even when its flame feels incredibly loud and intense,
There is a deeper part of you,
Your core awareness,
Your essential self that remains untouched,
Peaceful and whole.
This calm is not something you have to create or achieve.
It is who you are.
It is always there,
An unwavering presence beneath the ever-changing weather of your thoughts and emotions.
Rest in this knowing,
Even for a brief moment,
This stillness is your true nature.
As you gently return to your day,
Carry this awareness with you.
You can pause like this anytime anger flares.
Remember the peace that is always available within.
