Hello.
I'd like to welcome you to this meditation.
Anger as a sacred messenger.
This meditation is an invitation for you to meet your anger in a safe and compassionate way.
Anger is not an enemy.
Anger is a messenger.
It's a messenger that's carrying wisdom about your needs,
Your boundaries and your truth.
As we journey together through this meditation,
I want you to remember that you are always in control.
If at any point you feel the need to stop or pause,
Please feel free to gently do this.
This is about you.
So now let's get started.
I'd like to invite you to take a moment to find a comfortable position.
You can choose to sit in a comfortable chair or you can choose to lay down.
Ideally,
You choose a place where you don't normally sleep,
So that it's easier to stay awake for the duration of this meditation.
Allow your body to settle,
Whether you're sitting or lying down.
Notice the support beneath you.
The support that's holding you.
The support that's grounding you.
Start to focus on your breath.
Begin to follow the rhythm.
There's no need to change it.
Simply notice the gentle rise and fall.
If it feels right,
You may place a hand over your heart or your belly,
As a reminder that you're here,
Safe and present.
Now,
With gentleness,
Bring to mind a time or a situation where you felt anger.
Not overwhelming,
But just enough to acknowledge.
See if you can notice where the anger lives in your body at this moment.
Perhaps it's a sensation of heat in your chest,
Or maybe a tightening in your jaw.
It could also be a pulse of energy in your hands or in your belly.
Simply notice,
Without judgment and without pushing it away.
Instead of resisting this feeling,
Imagine saying to your anger,
I see you.
I am listening.
Notice how the sensation shifts when you give it permission to exist.
Anger is not here to harm you.
Anger is a sacred messenger.
It's carrying truth.
Ask yourself gently,
What are you trying to tell me?
Which boundary has been crossed?
What need longs to be honoured?
Wait patiently without forcing an answer.
Trust that whatever arises,
An image,
A word,
A memory or even silence,
Is part of your healing.
Now imagine anger as energy.
A flame,
A wave or a current moving through your body.
See whether you can allow it to flow rather than be trapped.
With every out-breath,
Imagine releasing some of its intensity.
And with every in-breath,
Imagine drawing in calm strength and clarity.
If it feels right,
You might gently unclench your hands,
Roll your shoulders or exhale with sound.
This way you give the anger a healthy path to move.
Notice now how the anger has shifted.
Maybe it's become softer or maybe clearer.
Offer gratitude to this messenger.
Thank you for showing me where I need protection,
Where I need truth,
Where I need care.
Now I'd like to invite you to visualise the energy of anger transforming into light.
A steady inner fire,
Not destructive,
But protective.
A flame of courage and self-respect that stays with you.
And as this meditation now comes to a close,
I would like to ask you to bring your awareness back to your breath.
Notice the ground beneath you,
The space around you and the steadiness within you.
Take one last deep breath in and a slow,
Full exhale out.
Move your fingers a little and wiggle your toes a bit.
And when you feel ready,
You can gently open your eyes.
Carry this knowing with you.
Anger is not your enemy.
Anger is your sacred ally,
Pointing you back to your truth.
When you feel called to do so,
Feel free to journal about this experience and about your relationship with anger.
And then I would like to thank you for joining me today in this meditation.
And I wish you a wonderful rest of your day.
