Welcome,
I'm Fiona.
I invite you to find your comfortable seat.
Feel the sitting bones ground into the earth,
The crown of your head extending up toward the sky.
Noticing the extension of your spine and the space in your body.
Feel the breath expanding into the whole circumference of your body,
The front,
The back,
The left and right sides.
Noticing the quality of the three-dimensional breath,
Maybe deep,
Maybe shallow,
Long or short.
Bring our mindful attention to the breath and to the feelings of your body without changing the rhythm of your breath without trying to fix anything.
Soften your face,
Your shoulders,
Your jaw and on the out breath let go more,
Relax more,
Relax deeper into your body and as you breathe in feel the energy moving into the body,
Gather the energy in your body as you breathe out let go even more.
Let the chest open,
Let the belly be soft.
Bring your awareness to your lower belly,
The space between your navel and the pubic bone.
Let your awareness reside in the lower belly.
The lower belly is considered as the home ground where we return to,
Where life begins.
Anchor your awareness in the belly.
You may notice the belly gently rising with the inhalation and softly contracting with the exhalation.
Noticing the relationship between the movements of the breath and the movements of the belly.
Keep your awareness in your belly then bring to your mind a recent issue.
You feel there's an emotional charge of anger and then let go of the storyline and notice how you feel in the body,
How anger is manifested in your body.
You may notice the tense in the shoulders or the heat in your heart,
In the chest when in tingling,
Unsettling sensation in the stomach or maybe the stuck feeling in the throat.
You want to speak out,
You want to send it out or maybe the foggy feeling in the brain.
You're noticing what you're feeling,
Where you're feeling the sensations and it's an important attitude in the meditation practice when we work with anger is to bring the attitude of loving kindness.
Be gentle and kind to yourself.
To be with the emotion of anger like a loving parent being with a difficult child.
No matter what the child is doing so you can be there unconditionally,
Lovingly.
Bring your loving warm energy to the child,
To the emotion.
So anger can move through the space of your body.
You're creating a loving,
Nourishing,
Nurturing environment for the angry feeling to move through.
Noticing what's the flavor of the feeling of anger.
Just simply note to yourself anger feels like this.
Anger feels like this.
Notice how the feeling changes moment by moment.
And you may taste the impermanent nature of the emotion.
It arises peak,
And subsides.
Without judging how you feel,
Knowing that an emotion is just an expression of energy.
Energy moving through the space of your body.
It's not good or bad.
Notice how you feel now.
You may feel the feeling of anger has already evaporated.
You may feel it's still here and just let it be.
It's still here and just let it be.
And bring your awareness to your breath again,
Noticing how the breath is moving through the body now.
Noticing the state of your mind.
Resting the natural state of the mind for now.
Noticing any openness,
Spaciousness.
And feel free to stay in your meditation as long as you like.
Thank you so much for joining me.
Namaste.
