Hello and welcome.
My name is Jen.
Today's meditation is about redirecting anger and frustration.
So to begin,
Find a nice comfortable position.
You may want to lie down or sit up in a chair with your feet flat on the ground.
You can also sit in a nice meditative position with your legs crossed and your spine tall.
Wherever you're at,
Begin to clench your fists.
Hold them tight and then release.
Now relax your hands.
Allow them to rest by your sides or on your thighs.
And begin to slow and deepen the breath.
Bring to mind whatever it is that's frustrating you or angering you.
And as you breathe here,
I want you to identify where it is that this anger is living in your body.
Anger manifests itself in different areas of our bodies.
It may collect in your shoulders or neck,
In your lower back or at the temples.
So just take a moment to sit with this concept and identify where it is you feel this tension.
Scan the body.
And when you pinpoint where the anger exists,
Begin to deepen your breath,
Allowing the breath to shine a spotlight on this area.
Each inhale,
The spotlight gets brighter.
Each exhale,
You can release.
You may find that the anger is concentrated in one area or that it's more spread out.
Either way,
Just continue to target that area.
Expand the light.
Notice if the anger begins to move around.
And if this is the case,
Just gently follow it,
Continuing to breathe,
Continuing to brighten.
Now,
As you reflect on this anger,
As you pay attention to it,
I invite you to consider what you could do with this energy if you were able to redirect it.
You may not have an answer now,
But sit with this question.
Continuing to breathe,
Continuing to target that breath,
That light.
Redirecting angry,
Irritable energy is one of the most productive things you can do.
Anger is like a fire.
It's incredibly powerful.
So if there's something that you want to achieve or accomplish,
I invite you to bring that something to mind right now.
And just consider how you could refocus this powerful energy toward that goal.
Continue to breathe deeply.
Thank the energy for being there,
For reminding you how alive you are.
And stay open to the idea that you can redirect this energy toward something positive.
And in the meantime,
For the next few breaths,
Show yourself compassion.
Allow your body to release its grip and trust that this energy will be put to good use.
Imagine your body filling with compassion.
The spotlight is now a light that shines all throughout your body.
Breathe into it.
Allow this light to grow even brighter.
Keeping the breath deep,
Allow your fist to gently curl in and slowly release three times.
Do the same thing with your feet,
Your face.
Scrunch it tight and then slowly release.
If you're sitting up,
Shrug your shoulders all the way to your ears.
Hold and then release completely.
Wiggle your fingers and toes.
Rotate your wrists and ankles.
If it feels good,
Take a few neck rolls.
Notice the temperature in the room.
Notice any sensation or sound.
And gently open your eyes.
This practice may be repeated for maximum benefit.
It can be incredibly powerful.
And I want to thank you for sharing this practice with me today.
I wish you all good things.
