This is a guided meditation for moving into relationship with experiences of anger and frustration that are commonly a part of loss and grief.
As always,
I invite you to welcome in the soothing havening touch,
Rubbing your palms gently together as though washing your hands under warm water,
Or the loving havening hug,
Crossing your arms across your chest,
Fingertips on your shoulders,
And moving them gently down your arms to your elbows and repeating that motion.
These motions will deepen the experience and allow your mind-body system to more fully navigate through the journey.
Being in relationship with the many emotions and experiences of the grieving journey is important for our healing work.
We are composed of many different parts,
And being intentional about inviting forward our relationship with the parts of us that harbor experiences of anger,
That carry the messages that these experiences are unfair,
Or that hold frustration and pain in our body is an important part of creating space for the healing journey.
I invite you to begin with a soothing,
Gentle breath in,
Breathing in to a count of 4,
3,
2,
1,
And out to a count of 6,
5,
4,
3,
2,
1.
Now invite your breath to return to its natural rhythm,
Noticing the sensation of breath flowing in and out,
How the mind and body seamlessly care for us by giving us the natural nutrients of oxygen,
And allow your breath to become an anchor to be returned to throughout the course of this meditation.
Continuing the soothing breath and inviting in that healing,
Havening touch,
I invite you now to bring your awareness to any feelings of anger or frustration that may be present within you.
Observe them without judgment or resistance,
Allowing the experiences to be present,
And finding comfort in the knowledge that anger is a natural part of the grieving process,
It's a necessary part of the healing journey,
And it's okay to acknowledge it,
And right here,
Right now,
It can be safe to explore it.
I invite you to allow your mind to drift to a serene space,
Perhaps a beautiful beach or an open field,
And allow yourself to deepen your connection inward,
Drawing upon your ancient wisdom that comes from a space of resilience and strength,
The part of you that knows how to help you keep breathing,
Even in moments of trials,
Of anger and sadness,
Feeling the wisdom and strength of your core,
The part of you that allows you to keep moving forward,
And from this place of centeredness,
Invite your anger to step forward,
Visualizing it as a separate part of you,
An aspect,
Perhaps a symbol or a shape that carries your anger and frustration.
Notice this part makes itself known.
Extend gratitude and loving care towards it,
Thanking it for its presence,
For carrying these difficult emotions,
And for choosing to arise right here,
Right now.
Take a moment now to lean in with curiosity towards your anger.
Invite it into a conversation so that you can learn about it.
Maybe asking it if there's a message that it carries.
Is there information that it needs you to know?
And continuing the soothing,
Havening touch and allowing your breath to gently move in and out,
A reminder of your core of strength.
Listen to your anger.
From the safe space where it may express itself,
Where it may be heard,
Where its voice can be held,
And from that core internal strength,
Notice now if there is also a space of compassion,
A part of you that understands this anger,
A part of you that can extend some loving care for the pain and the journey that it's going through,
A part of you that can connect with kindness,
And notice if this part of you has a shape or a color,
A motion or a movement,
Inviting it to become and be a part of this conversation,
Stepping beyond your core self as an object or a form,
Standing next to the part of you that carries the weight of the anger,
And invite that part of you that has come forward from a space of loving care and compassionate kindness to share any messages that it has for this part of you that is angry,
Allow it to share and connect,
And invite the part of you that carries this anger to continue to voice its concerns,
And notice if it's able to open up and receive the loving kindness that you are making available to it there may be times where our angry parts continue to be angry and that's okay anger is a part of the grieving journey what matters is having the space for the anger to be held and received for the anger to be expressed and cared for to be heard and to also hold the space to share love and kindness towards it and ultimately back towards yourself know that this anger is a signal calling for attention and understanding and invite this loving kind compassionate part to begin to play a role of soothing and nurturing kindness,
Caring for the anger,
Caring for the angry part with love all parts are welcome,
All parts are needed I invite you to bring your attention now back to your breath with each inhale imagine breathing in compassion and understanding for all of the beautiful parts of yourself and with each exhale release any judgments or expectations you may have towards your anger or any other parts and as we near the end of this meditation take a moment to express gratitude towards these two parts and towards yourself for the insights,
The understanding,
And the knowledge gained through this process lean in to the transformative power of acknowledging and embracing your anger with compassion remember that you can revisit this practice whenever moments of anger arise that you carry within you many beautiful parts that are ready and able to turn to turn towards the parts of you that are experiencing pain and to hold space so that you can navigate this journey with self-compassion and self-care know that you are not alone that there are many who have been on this journey before you that there are many who are on this journey here and now alongside you know that you are cared for and you are loved and that you have parts within you that also care for you and love you and that all parts are welcome as you rest your hands in your lap or with a gentle hand on your heart space let's bring this meditation to a close with another soothing breath in welcoming in those critical nutrients of oxygen,
Of life as we keep breathing on your healing journey now as you release gently opening your eyes and taking a moment to appreciate the inner work you have done the quiet moments of loving care you have chosen it's an honor to be able to share with you this moment of peace and joy to be a part of your journey,
To be invited to walk in this space alongside you and i invite you to navigate your grief with compassion,
Understanding and to remember to return inward with self-compassion and self-love.
You are worth it
