Close your eyes and take a slow breath in through the nose and sigh it out through the mouth.
And take another deep breath in and sigh it out.
And another deep breath in and sigh it out.
Feel the weight of your body being held.
The ground beneath you is steady,
Safe.
Soften into it.
And bring your awareness to where that anger lives in your body.
No judgment,
No story,
No analysis,
Just sensation.
And start to breathe into that space.
With every inhale,
Saying to yourself,
I see you.
And with every exhale,
You don't have to stay.
Imagine the anger as heat,
Smoke,
Or tightness.
And with every exhale,
Let it soften.
Feel it loosen its grip on you.
You're allowed to feel it,
But you don't have to carry it with you.
You can just let it pass through.
I want you to start to gather any anger in your body into a ball.
So start with a body scan from head to toe and any anger that you find,
Start to gather it into this ball.
So just scanning head to toe,
Gathering any anger that you find.
And now imagine a vacuum at the bottoms of your feet,
Sucking out this ball of anger,
Feeling it release.
And feel all that anger release from your body,
Release from your mind,
Release from your energy.
And with your next breath,
Invite in something new.
Maybe it's ease or clarity,
Compassion for yourself,
Maybe relief,
And let it fill the space that we just cleared.
Empowering yourself and knowing that you have the power to shift your internal state at any time.
And it's okay to feel this anger,
It's okay for it to come up,
But it's important to let it pass through.
Know that you don't have to hold on to it.
Choose peace for yourself.
And say to yourself,
Quietly or out loud,
I release what no longer protects me.
Take a final deep breath in,
And exhale,
Letting anything that's left over release from your body.
And when you're ready,
Come back to the room,
To your body,
Opening your eyes,
Feeling lighter,
More clear,
And still whole.
