Welcome to this meditation practice to cultivate inner harmony.
This is Guri.
Please allow me to be your guide for today's practice.
For this meditation,
We are going through six stages.
Each stage will help you ease down your anger,
Frustration and cultivate inner harmony.
Let's begin.
Stage 1 and Centering.
Begin by finding your most comfortable position,
Either sitting or laying down in a quiet and peaceful space.
You can gently close your eyes or keep them slightly open and find a point where you can keep your focus for the next few minutes.
Begin by taking a few gentle breaths in through your nose as you locate your breath and exhale slowly through your mouth,
Allowing your body to relax.
Feeling your abdomen rise when you inhale and fall when you exhale slowly through your mouth,
Releasing any tension.
As you breathe,
Bring your awareness to the present,
Letting go of any distractions.
Now I invite you to imagine roots extending downwards from the base of your spine,
Anchoring you to the earth's core,
Providing stability.
Stage 2.
Observing emotion with a gentle and non-judgmental awareness.
Turn your attention inward.
Allow any feelings of anger or frustration to arise in your awareness.
Observe these emotions as if you are watching them from a distance,
Without getting caught up in their intensity.
Notice how anger manifests in your body,
Tension or restlessness.
Acknowledge these sensations without resistance.
If the emotions are too severe,
Keep jumping back and forth in between your emotion of anger and frustration and the sensations in your body.
Stage 3.
Mindfulness of breath.
Now shift your focus to your breath.
Feel the natural rhythm of your inhalation and exhalation.
As you breathe in,
Say to yourself,
Breathing in,
I'm aware of my anger.
As you breathe out,
Say,
Breathing out,
I'm releasing tension.
Let your breath become a bridge between your mind and body,
Allowing you to navigate your emotions with grace and ease.
Breathing in,
I'm aware of my anger.
Breathing out,
I'm releasing tension.
Stage 4.
Impermanence and Interconnectedness.
Connect on this Buddhist principle of impermanence,
The understanding that all things,
Including your emotions,
Arise and pass away.
Visualize your anger and frustration as a passing cloud in the vast sky of your mind.
Recognize that just as clouds disperse,
So too can anger dissolve,
Making space for clarity and understanding.
Contemplate the interconnectedness of all beings,
Recognizing that your anger is shared by others.
Stage 5.
Compassion.
Extend compassion towards yourself and others.
In repeat phrases of loving kindness,
Silently to yourself.
May I be free from anger and its grip.
May I find peace in the face of adversity.
May I cultivate understanding and patience.
Now expand this loving kindness outward.
May those around me find freedom from it.
May they experience inner calm.
May all beings be free from suffering,
Including the suffering.
Stage 6.
Cultivating Insight and Wisdom.
Now shift your attention to the underlying causes of your anger.
Expectations or past experiences contributing to these emotions.
As you gain insight,
Remind yourself that understanding the roots of your anger empowers you to respond skillfully.
With each breath,
Cultivate the wisdom to navigate challenges with a clear mind,
Bringing your awareness to your breath for the next few moments,
Focusing on your abdomen rise when you inhale and fall when you exhale slowly through your mouth.
As we bring this meditation to a close,
Keeping your awareness on your breath and in the present,
Know that you hold the power to transform your relationship with anger through mindfulness,
Compassion and wisdom.
When you are ready,
Slowly and gently open your eyes,
Carrying the serenity you have cultivated into the world around you.
Use this meditation regularly for a total.
May you continue to nurture inner harmony and cultivate a peaceful heart.
