Hi,
I'm Alexandra and this meditation is about healing anger with kindness.
So the idea is to ground into an experience of anger with openness and then prevent ourselves from becoming overwhelmed by those revelling sensations.
Hopefully in turn this will allow you to cultivate genuine kindness towards an emotional life.
Let's begin.
Do so by softening your gaze or close your eyes completely and removing the expression of your face by softening completely.
Allow your attention to orient itself into this moment.
Maybe begin to scan the body and as you feel the support,
The ground beneath you start to become aware of how you are currently feeling.
Maybe asking yourself,
What am I experiencing right now?
Notice how the body responds as the label of the emotion arises within the mind.
See if you can understand the sensory undertone of the feelings,
How it actually shows up within your body.
Maybe you are feeling frustrated or even angry.
You notice a contraction somewhere,
Maybe in the chest or tightening in the throat,
Fingers.
Actually become really precise about how you feel and how this is showing in your body.
So starting to relate to your emotion or this very emotion rather with a sense of curiosity.
So as you zoom into this heaviness or contraction,
Tension,
Raving fire,
Notice how with each passing breath you start to observe this emotion has more space.
And it might be only the beginning of creating that space around that emotion.
See if you can in your mind allow first of all to be there space,
Meeting your attempts with curiosity,
Kindness and compassion.
And even the quarreling with the mind between,
I don't want to let go and we need to make space.
Create space around that and spaciousness.
Seeing if you can extend a relationship of love to that very banter,
The anger,
The contraction towards that sensation.
Not wanting it to not be there or be there,
Needing it to be there or not there.
Really allowing it to express itself as it may know.
Only if you follow that sensation down a rabbit hole or stories instead of impulses you get trapped.
So as you're noticing the narration of your mind,
Return to your breath and let go.
So that when you do stop following spiralling thoughts,
That the year right now in this very moment you will increase your capacity to respond to this moment with more wisdom and less out of reactivity.
Maybe in this way you can build a harmonious relationship with anger or tension and sense into that shift.
You know the emotion is difficult enough but it becomes stronger when we resist it and push it away.
There's no need to make it worse by adding on an additional layer of resistance.
As you take a few more breaths into this acknowledgement,
Into this wisdom.
Breathe out deeply your anger,
Your tension,
Your worry,
Create space.
And as you take a few more breaths release more unnecessary tension and holding.
Maybe you want to support this by sighing or just simply tuning into the body to those parts of you that have let go.
And then as you notice you're returning more into presence in this room,
Take a deep breath in and open your eyes slowly.
