Welcome,
This meditation will guide you through breathwork and progressive muscle relaxation to release the anger you're holding onto.
Find a comfortable place where you can sit or lie down.
Close your eyes and take a deep breath in.
As you exhale,
Allow yourself to be fully present in this moment.
We will start by focusing on your breath.
You will inhale deeply through your nose for a count of 4,
Hold for 4,
And exhale through your mouth for a count of 6.
Feel the tension begin to melt away with each exhale,
Allowing the anger to start loosening its grip.
You will repeat this cycle 5 times,
Feeling your body relax more with each breath.
Let's get started.
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Last one,
Inhale 2,
3,
4,
Hold 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Allow your breathing to return to its natural rhythm.
Now we'll move through the body,
Tensing and then relaxing each muscle group.
This will help you to physically release the stored anger.
Begin by focusing on your feet and legs.
Inhale deeply and as you do,
Curl your toes and tighten the muscles in your feet and legs.
Hold the tension for 5,
4,
3,
2,
1 and then exhale as you release,
Letting go of all the tightness and anger stored in your lower body.
Now move your focus to your belly and lower back.
Inhale and as you do,
Tighten your stomach muscles,
Pulling your belly button towards your spine.
Hold the tension for 5,
4,
3,
2,
1 and exhale,
Letting all the anger dissolve as your muscles relax.
Shift your attention to your chest and upper back.
Inhale deeply and as you do,
Squeeze your shoulder blades together,
Tightening the muscles in your upper body.
Hold the tension for 5,
4,
3,
2,
1 and exhale,
Releasing all the anger and frustration from your chest and back.
Focus now on your hands and arms.
Inhale,
Clench your fists tightly and tense your arms.
Hold the tension for 5,
4,
3,
2,
1 and exhale,
Letting go of all the anger you're holding on to in your hands and arms.
Finally,
Bring your attention to your shoulders and neck.
Inhale deeply,
Raising your shoulders towards your ears and tightening your neck muscles.
Hold the tension for 5,
4,
3,
2,
1 and exhale,
Letting all the tension and anger melt away from your shoulders and neck.
Take one deep,
Cleansing breath,
Inhaling fully and releasing.
Now that your body is relaxed,
Let's focus on cleansing breath work to further release any lingering anger.
Take a deep breath in through your nose,
Imagining that you're inhaling calm,
Soothing energy that's glowing like a soft white light around your body.
Hold this breath for a moment,
Allowing it to cleanse you from within.
Then exhale forcefully through your mouth,
As if you're blowing the anger out of your body like dark,
Billowing smoke.
We will repeat this breath work five times.
Let's begin.
Feel the calming light,
Hold it in and exhale anger like dark smoke.
Inhale calm,
Hold it and exhale anger.
Inhale calm,
Hold and exhale anger.
Inhale calm,
Hold and exhale anger.
One last time,
Inhale calm,
Hold it in and exhale all the remaining anger from your body.
Great job.
Take a final deep breath in,
Filling yourself with calm and tranquility.
Hold it for a few moments.
As you exhale,
Smile gently,
Knowing that you've released the anger that was weighing you down.
When you're ready,
Slowly open your eyes,
Feeling refreshed and centered.
Thank you for meditating with me today.
Namaste.
