This meditation practice is best done lying down.
Gently close your eyes and notice if there are any adjustments or distractions that you could eliminate before you begin your practice.
What can you do now to bring yourself fully in to the present moment,
Making yourself more comfortable?
What are you letting go of as you arrive here?
You have chosen to be here in this moment,
How do you want to use this time?
Feel into your response,
I'll give you a few moments to set your intention now.
As you settle in,
Take a few moments to draw your attention to your senses,
Allow your senses to be wide open,
Mouth,
Ears,
Nose,
Eyes,
Skin and notice the space all around you,
The space in front of you,
Behind you,
To the left,
To the right and bring your attention to the breath and the body.
Take nice slow deep breaths,
Take a deep inhale and feel your belly rise,
Exhale and let your belly sink.
Continue to breathe and relax,
This eye count down from 10 to 1,
10,
Feel your head and neck sink into the mat,
9,
Relax the muscles in your face,
8,
Feel your shoulders and shoulder blades melt into the mat,
7,
Relax your arms and hands releasing any tension,
6,
Feel the back of your ribs touch the mat,
5,
Let your lower back relax into the mat,
4,
Feel your buttocks sink into the mat,
3,
Relax your pelvis,
Legs and thighs,
2,
Feel your calf muscles,
1,
Let your feet fall out to the side,
Continue to breathe deeply,
Take a deep inhale and as you exhale,
Let your entire body fall completely heavy onto the mat and again,
Deep inhale and exhale,
Completely letting go,
Let your body fall heavy,
Sinking deeper and deeper,
Just letting go,
Body relaxed,
Mind relaxed,
Begin to notice your breath,
The rise and fall of your breath,
During inhalation and exhalation,
Like the ebb and flow of the waves,
The breath rises,
The breath falls and from this state of relaxation,
Now bring to mind the situation or event that's causing you anger and notice the sensations in the body,
Head,
Chest,
Abdomen,
Feel into the body and use your breath to relax the body and let the energy move through you,
Take a deep cooling inhale into the belly,
Breathing out your anger or frustration,
Inhale into the belly,
Noticing all the sensations in the body and exhale,
Letting go,
Continue to breathe into the belly,
Noting the sensations and on the exhale,
Releasing them,
Do this for the next few minutes and notice what's present now,
Body relaxed,
Open and how the mind follows and take some time now to process this event or situation from this place of ease and choose an emotion or thought that supports you here and now,
Letting go of the way something should be and welcoming a new possibility,
There's no right or wrong here,
Simply just your relationship with your thoughts,
Feelings and emotions that inform your behaviours and actions,
Feel into an emotion,
Find an emotion that feels better and what action feels right now,
What would be the best solution to manage this situation,
Exercise,
A conversation,
Something else,
Notice your own response to this question,
Now begin to visualise the rest of your day,
Meeting each activity with this emotion,
This better feeling that's present now and set the intention to notice when you're angry or frustrated and use this self-awareness to create space,
Create a better feeling place to respond from and begin to take several deeper breaths,
Bringing some gentle movement into the fingers and toes and slowly begin to reorientate yourself to the room,
Blinking your eyes open and closed,
Coming back to your wide awake and alert state.
