Welcome to the Dissolving Anger and Accepting Peace guided meditation.
Finding the tools to dissolve anger is like finding a fire extinguisher when your house is on fire.
It is vitally important if you want to avoid unnecessary damage and destruction.
This guided meditation will provide a method for you to extinguish your anger before it burns down the house.
It is possible to have a degree of relief immediately and with practice over time you will be able to catch your anger when it is still just a spark and snuff it out before it bursts into flame.
You will also be guided to learn how to accept peace and how to recognize how the mind resists it.
To begin,
We will calm the mind and body so you can focus and be receptive to the meditation.
If you have not already done so,
Find a comfortable position,
Preferably in a quiet place.
You can close your eyes if you're comfortable doing so,
Or you can leave them open,
Or you can leave them kind of half open and just kind of peer from your inner world to your outer world without focusing on anything in particular.
Allow your body to relax completely and just begin to watch your breathing.
Let go of all control of your breathing and just watch your breath like you would watch ocean waves coming in and leisurely moving back out.
Tuning into your breathing brings you in touch with your life force,
The energy of life itself.
In Sanskrit this is called prana.
Feel the life force in your body,
Fueling the machinery of your diaphragm to keep you breathing effortlessly over 20,
000 times a day.
With every incoming breath,
Let a feeling of gentle peace fill your body and mind.
With every outgoing breath,
Let all tension be released.
Relax into the effortless rhythm of your breathing.
Now slowly shift your attention to your thoughts and feelings.
Just observe what's going on in your mind without judging or analyzing.
By observing you are stepping back in your mind and gaining a little distance and freedom from your thoughts and feelings.
Relax,
Observe,
And let everything be.
You can think of the following meditation as training that you can use in real-time situations when something sets off an angry reaction in you.
In this meditation there will be guided directions and also some important relevant statements.
When these statements are made just listen to them and contemplate what has been said as deeply as you can.
There will be brief spaces in the meditation after each of these statements so that you have room to contemplate and absorb the thoughts.
Now bring to mind something that pushes your anger button.
Start with something moderately challenging.
Do not start with an issue that is strongly volatile.
You could choose a situation like a traffic jam or a crazy driver that almost caused an accident or it could be a person who is rude or unkind.
It could be a difficult boss or some disappointment in life.
Just choose one situation for an anger button and visualize it as though it was happening now and pay attention to the feelings that arise.
Notice that when you first began thinking about what makes you angry you had some distance from the anger.
You may find that as you think about the thing that makes you angry the distance closes in and you begin to feel permeated by the feeling of anger.
Say silently to yourself,
I see the anger.
I see the anger.
I see the anger.
This deceptively simple act of will is the beginning of dissolving anger.
It would be hard to overestimate the power of this small action.
As soon as you say I see the anger you have loosened its hold on your mind.
You have begun to take the part of the witness and you are creating distance between yourself and the anger.
Continue visualizing the anger situation you chose and keep saying I see the anger.
I see the anger.
Observe what is happening in your mind without judging or analyzing just observe.
Be aware that you are not fighting or suppressing your anger.
You are dissolving it in the light of your own higher awareness by non judging observation by becoming the witness.
Just doing this right now may neutralize the feeling of anger completely or it may make a subtle difference that you would only see by consciously observing your mind.
Whatever is happening is okay.
Just observe.
Even if you feel your mind wandering or you feel resistance to this meditation or even if you feel bored it's all okay.
If you find any of this is happening just return your attention to the meditation.
Now just remember a time when something pushed your anger button and you felt the anger really take over and you lost control.
Observe this memory and the feelings that arise.
Now say to yourself a couple of times silently I see the anger has taken over.
I see that I have lost control.
I see the anger.
I see the anger.
I see the anger.
Observing even when you have been taken over by anger starts to diffuse its power.
Now just listen to and contemplate the following statements.
If you use these tools in a real life situation and really observe you will find at least a degree of immediate relief.
Even if at first you are only able to observe the anger taking over and running its course.
If you are observing the anger you are taking the first step toward dissolving anger and accepting peace.
Anger will never accept peace.
Anger seeks only to damage and destroy.
It has no conscience or capacity to be rational.
You must gain a little detachment from your anger to begin to accept peace.
You can't create peace but you can turn down your noisy thoughts and begin to perceive and accept its constant presence.
Peace is always present,
Waiting for your acceptance.
By continuing the simple practices in this meditation you can gradually dissolve anger to the point where you see it approaching at a distance and it loses its power before it ever reaches you.
When you take the part of the witness and observe your mind you move closer to the consciousness that is your own higher awareness.
Your higher awareness is always present,
Just on the other side of the veil of your thoughts and feelings.
Try to be aware of this subtle consciousness in the quiet space just before your thoughts and feelings.
When you observe without judgment from your higher awareness you are shining a light of pure consciousness on whatever you are observing,
Dissolving the negative and accepting the positive.
You are dissolving anger and accepting peace.
Now slowly return your attention to your breathing.
Just relax and follow a few breaths,
In and out,
And feel the life-giving power breathing your body.
Breathe in,
Peace.
Breathe out,
Negativity.
Breathe in,
Peace.
Breathe out,
Anger.
Breathe in,
Peace.
Breathe out,
All tension.
Breathe in,
Peace.
Now slowly open your eyes and observe the miracle of being alive.
Have a peaceful day.
