How To Manage Anger & Rage

There is an important purpose for Anger and Rage. Most of us know how it protects us but not how to let it go. In this meditation, you will learn why and how rage was not only created but left unchecked. In the meditation portion of this live you will learn how to release it from ruling your life.

Transcript

Hi there,

Welcome back.

It's Ed.

Today we will be meditating and talking about anger and rage,

And I can tell you from my own personal experience that whenever I got angry,

It upset me,

Not only the people around me,

But the fact that I got angry so quickly,

And the rage was so spontaneous that it always puzzled me.

That alone frightened me more than just the anger,

How quickly I would fall into anger.

And yet anger is not a negative emotion.

Anger has a purpose.

Maybe even rage has a purpose.

Not only just to express built-up frustrations and feelings,

Things we haven't said that we probably should have said,

But relieves emotional tension.

It also defends us.

If we feel threatened,

Anger puts up a front and it can defend us and protect us.

So nowhere in this meditation would I like you to judge your anger,

Know that it has its purpose.

And we're going to examine the how we get angry,

Why we get angry,

And what we can do to release it and heal the triggers,

The emotional triggers that drop the floor out from under us as we just fall into anger in a very unconscious way.

So I hope you enjoy it and let's go on this incredible ride to manage this so very powerful emotion.

Let's get started.

So in this meditation we compared the environment so that we can identify the beliefs that we have,

See them for what they really are,

Understand the physical component behind them that supports it,

That keeps it so,

Keeps the trigger there.

And we're going to learn how to work with them both and release them.

Okay?

Good.

So what I'm going to ask you to do is sit comfortably where you are.

Please don't lie down because you might fall asleep.

You'll get a little relaxed here.

Sit up,

Feet on the floor or cross-legged if you're used to that so that they won't ache you in the middle of this meditation.

And please close your eyes.

Great.

And I just ask you to take a few deep breaths,

Breathing in through the nose and out through the mouth.

Good.

And with each inhale imagine you're feeling any energy and light come in through your nose and your lungs filling your body with light,

Energy,

Clarity.

And with every out breath you're letting the stresses and strains leave your body.

You're intending for them to go.

You feel that relaxation after every exhalation.

Good.

And now just return to your normal breath and become aware of your breath.

Become aware of how your body is adjusting from deep breathing to regular breathing,

How it calms down.

If you're a regular meditator you begin to feel the quiet and silence that your meditation that going within brings you.

Become aware of the consciousness and awareness that's operating right now as you're aware of where you are,

What I'm saying,

Where you are in the room.

And just allow yourself to relax.

Good.

When you do this at home on your own you could practice your own meditation for a little while.

The point is you're getting into a deep place of quietness,

Of stillness.

I call it going within but it could be going within,

Spreading out,

Letting go,

Any of those things.

You're just getting quiet and space between your thoughts could be growing.

So I'll give you a couple of seconds to go deeper.

Okay.

Now in this stillness,

This quietness that you're feeling,

I want you just to gently think a specific thought but very gently do it with the mind so that you can stay in this calm place.

I want you to remember back early on,

As early as you can,

When you first felt anger or rage.

Where were you?

Can you remember?

Do your best.

You may be able to remember exactly where you were,

Who you were with,

Time of day.

Some of us can remember that.

Some of us can't.

The memories are faint but you have an idea of where you were.

As best as you can,

Take yourself quietly though,

Take yourself back to that time,

That place.

Who was there?

What happened?

What did they say to you?

What did you feel as a result of what was said or done to you?

Good.

What belief did you create out of that situation?

Did you feel bad?

Did you say you weren't good enough?

You weren't pretty enough?

You weren't nice enough?

You were stupid.

What was implied?

What belief did you have?

How did it lead you to believe how the world works in a way that may not be true?

Go into it.

Don't embellish it,

Just feel it.

Begin to go into a feeling,

A thinking of it and a feeling of the emotion and let that emotion kind of marinate inside of you.

Be brave.

Good.

When you feel it's really strong,

This feeling that you may have,

It could be rage,

Anger,

It could be what preceded rage and anger,

Then I want you to turn your attention from your mind to your body.

I want you to do a body scan.

Go.

You may know immediately what's going on in your body.

Do you have a bowling ball in your stomach?

A stone in your throat?

An ache in your back?

Sense all over your body,

Cover your body and when you discover a sharp unwinding discomfort,

Sensation in your body,

I want you to put your attention on that sensation.

I use the word sensation because it regards,

It has to do with your body,

Not the emotion but the sensation.

And I want you to say to your sensation,

There you are sensation,

There you are the physical reaction to the mental belief,

There you are the physical reaction to the attack that I just remembered I endured,

To the anger and the rage that I just in this memory had to endure and I welcome you to come out.

I invite you to come out.

All these years kept you locked in within because I was afraid of you but now I want you to express yourself.

Come out and allow the sensation to just be felt and feel it,

Feel the sensation completely.

The trick here guys is don't get caught up in the mind talking about that sensation and get off into a thought.

That would be the mind trying to get you from feeling it,

The mind trying to sabotage you.

Stay on the sensation and feel the sensation without judgment,

Without thought.

Just feel it,

You know,

Like when something happens and you just feel it,

Invite it out.

I'm going to give you a couple of minutes to do that.

Good.

There are four things that can happen right now and the first thing is that the sensation begins to intensify and get stronger.

This is where your courage needs to come in.

This is where all of the speaking,

All of the lecture prior to this should come in and you realize I've been holding this for years and it may be deeper than I thought.

It may just be the tip of the iceberg.

Let it intensify.

It's releasing,

It's not going in,

It's going out guys.

So you may have to trust me on that one.

Let it intensify and as it intensifies stay with it and feel it.

Don't go off into thought,

Don't go off into worry,

Don't go off into judgment.

Just feel it.

You can all feel and the second thing that it can do or any combination of all these four things,

Three things,

Is it can move.

It might move from your heart to your shoulder to the back of your neck to your groin to your wherever.

Then just follow it.

Go,

Ah you're moving now,

Good.

Just follow it.

Also there you are now,

You're on my back.

Because over the years different parts of the body become prey to these deposits as this wound and belief reoccurs again and again in school or at home and every time it may go to a different part of the body.

Now you're waking up this network of stress in your body and it's connecting.

So follow it wherever it goes and then it may increase there or it can decrease.

Hopefully it increases for a while and then it decreases,

Good.

Then it's gone.

Maybe it pops up again somewhere else and you feel it there.

The fourth circumstance is that it's very hard to feel a sensation in your body and I don't know if anybody that's happening to anyone but if it is don't be disappointed just know that it's deeper and it needs more encouragement to come out.

So just go back to the thought,

Go back to the memory and with your mind now relive maybe another incident that was like that.

Maybe that first one you were five years old.

Now remember something maybe later when you were 10 or 12 on the same line with the same issue and live it,

Be there,

Feel it,

Feel the emotion,

The situation,

Relive it and then check the body again.

Yeah.

What we are doing is we are actually by paying attention to what's in the body we're actually showing our body that we love it.

Now we I know we all say we love our body and we do but the years that we stowed everything within and internalized that wasn't loving the body but that was surviving so don't judge yourself for that but know that now you're developing this very intimate connection with yourself,

With your mind,

With your memories,

With your beliefs and with the corresponding triggers in the body.

You are loving yourself so give yourself permission,

Give your body permission to surrender it all.

Maybe your body doesn't trust you.

You've been so you've been really rough not wanting to feel and it may take some time but if you continue this process lovingly with love and compassion your body will eventually release it.

This is something deeper than just a tiredness of the day that can come off in with a night's sleep.

This is something much deeper than that so don't be disappointed is what I'm saying.

What I'm saying to everyone is create this incredible relationship with yourself.

You love your body,

You take it to yoga,

You take it to meditation,

You take it to work out,

You take it and make love with your beloved.

Yes these are all wonderful things but now we're working with the darker side of ourself and we have to show love to that as well.

Be courageous.

Yes,

Perfect.

I'm here,

I'm not going anywhere,

I will wait for you,

I love you.

Come on,

Release yourself.

I know you want to and just encourage it but if you get lost in thought or you get lost in judgment you'll you'll take away from the power of inviting with your intent and your intention to invite your body to heal in even a deeper way.

Beautiful.

So I'm good at once you do that let's just say that it deletes or it dissolves.

I'm going to give you a couple of minutes to go back in and see if there's another sensation in your body that wants to be relieved,

That wants to come out or you could bring up another belief in your life from another time in your life and be in that and see what your body responds.

Good.

Yes.

Now when you're working on the beliefs the belief comes up and it tells you something like you're insignificant say to yourself this is not true.

I am not insignificant.

This is a mental belief caused by a judgment that is not true.

Now let me go into the body and see where that resides and release it.

And a beautiful part of this is that once you identify the beliefs you come out of meditation write them down and when you begin to feel things during the day you go oh there's that belief.

I'm working on the body there's that belief there's that belief there's that belief and as you identify the beliefs you bring them out of your unconsciousness and you make them known and when they're known in front of you it's easy to say that is not freaking true and I will no longer believe it but I'll work on my body to release its counterpart.

Beautiful guys.

You're doing great.

Wonderful.

Now if you do this on some regular basis you will notice an incredible change in your day.

An incredible freedom in your body.

So I encourage you to do this on your own as at least a couple times a day but that's just me.

Anything would help.

Wonderful.

Great job guys.

Reviews

Wonderful! I was in full utter rage mode and this track removed my guilt and shame and took me to a space for healing my inner wounds. Many thanks 🙏🏻

Wow! This is definitely worth listening to and helped me connect to some very powerful emotions. Thank you!

Thank you for helping me put things into perspective. 🙏🏼

Thank you so much. This is perfect for the MindBody work I'm doing right now. I'm grateful

I can’t thank you enough for this (right now much needed) effective and wonderful meditation. You’ve achieved in only this one session , something my therapist couldn’t manage . Thank you 🙏🏼