Heal & Transform Anger

This meditation identifies a trigger and guides you through a series of steps that help you to extend compassion towards the hurt that is at the heart of the anger. It then leads to a place of healing and growth.

Transcript

Transforming anger Choose a trigger I feel anger or frustration or even mild annoyance about.

Focus on your trigger and then check in with your body.

How does your body feel now?

How old is that part of you that feels anger?

If you don't have a memory,

Imagine how old it might be.

How old is that?

For a moment allow yourself to feel the full amount of that anger.

Give the part a shape,

A colour,

A texture,

Maybe a name.

How old is that?

Ask your anger what do you want?

What do you need?

How old is that?

How old is that?

How old is that?

Bring in a compassionate figure,

Your adult self who takes care of your kids,

Your pets or plants,

A spiritual figure,

A friend or friendly relative that you trust.

Show compassion to the anger and validate her wants and needs.

How old is that?

How old is that?

How old is that?

How old is that?

Observe what happens to anger when you show it compassion.

How old is that?

How old is that?

Check in with your body,

How does it feel now?

How old is that?

Reviews

Thank you! My chest was full of angry when i started this meditation, now i feel more light.

This meditation is so helpful. The questions and the visualization all work together to help get my nervous system settled back down, through tending to the part experiencing the hurt/anger. Has helped me during some very intense feelings. Gerti's voice is also soothing.

Very soothing.
Thank you.

Very helpful! I uncovered something I did not expect and have some new inner work to do. Loved the bit about being compassionate too. Many thanks!

So amazingly beautiful and helpful.
Many thanks ✨

Thank you so much!! I feel so much better now ❤️