So let's come into meditation now,
Finding whatever posture is available to you in your situation,
Maybe closing the eyes,
Maybe just lowering the gaze.
I just want you to take some really deep exhales.
So let's take three breaths here where on the inhales,
We come through the nose.
On the exhales,
I want you to roar almost,
To release the fire,
Release the activation.
Just let your body release.
It's not bad that fire or energy builds within us,
But we get to release it.
So give yourself these three deep breaths.
The inhales bring in cooling,
Calming waters.
The exhales releasing,
Sticking the tongue out even,
A big exhale to let go of the fire that's a little too hot.
Once you've completed your three breaths,
Allowing yourself to just let the breath come into its natural rhythm.
We're not changing the breath.
We're just allowing the breath to have some space to settle into the rhythm that feels most suited right now.
So just soften,
Allow the inhales and the exhales to come back into its easeful flow.
Give and take,
Hot and cool,
Letting everything outside of you go.
Three inhale,
Coming inward,
Releasing the world outside of you,
Releasing our attention from where we've been hooked into the dramas around us.
And on the exhales,
Just let yourself really settle more deeply into a space within you.
This is your anchor.
Let yourself land,
Come back home.
From this place of center,
We can bear witness to our emotions without being lost in them.
You can bring into awareness a situation or something where you have felt angry,
You felt like you wanted to lash out or hurt something or someone external,
Resisting,
Wanted to stop,
Mad.
You can just notice how bringing that to mind feels in your body.
If there's anything that tenses up,
Your breath starts to change,
If the thinking mind begins to activate,
Feeling the power of the state of anger and how it pulls you in a direction outside of yourself,
The narrowness and a force that's not you.
So as you feel the experience of anger,
You have a choice of letting it pull you into thoughts and behaviors and reactions,
Or we can come back to the breath and focus on our experience.
Turn towards the anger as it is for us.
Run away from blame,
Reactivity,
And turn back home.
So as you're anchored in the breath,
Just continuing to feel what anger feels like for you.
Without judging it as wrong,
It's not.
But welcoming the experience and recognizing anger as an experience,
Saying,
Hey,
You're welcome here,
And noticing how it feels to be in the presence of anger.
Allow anger to be with you.
Don't allow yourself to act unconsciously because you can't manage to sit with anger,
But learn how to sit with the uncomfortable experience of anger.
It's just a state.
Allow it.
Feel yourself hold space for anger and notice what happens then.
Allow the body to soften as we're not bracing against or fighting against the world outside,
But we're turning inward for ourselves,
Holding space for ourselves.
The shoulders can relax.
Breath can go a little deeper as the chest has room.
The belly can soften.
We soften.
Anger makes us hard and distant if we let it.
But when we listen and soften into anger,
It shifts.
The anger is not here to harm you or others,
But to give you a message,
The symptom from deeper within you that there is an unmet need,
A place you're stuck,
An obstacle for your growth.
Let yourself settle and ask yourself,
What is it that I'm really feeling?
What's beneath the anger?
Maybe you put your hands on the heart if you feel like there's some pain.
You feel the body shift.
Maybe the mind starts to tell stories.
Just see if you can't soften into the experience of what really is ready for your attention right now.
What experience within you of vulnerability or fear,
Insecurity,
Sent out the SOS that came to you as anger and said,
I need you to help me right now.
Fixing anything.
We're not talking ourselves out of feeling that way.
We're just holding space for whatever we feel,
Wherever we're scared and sending that place within us,
Love,
Reassurance,
Whatever else we need.
Here now you have found the answer.
Noticing how you don't need to act out or lash out anymore,
But there's work that can be done within to continue to grow and sprout from this beautiful,
Peaceful,
Energized place of love.
Let that high energy be of you sprouting from a place of love,
Self-love,
Support for yourself.
No fear when you're your own ally and taking care of yourself.
So we'll close this meditation with one more inquiry.
If anger is in fact a messenger for you,
What would it say?
Releasing the anger,
Releasing the situation and showing gratitude for it,
For whatever you've learned,
For whatever healing is possible and making a promise to yourself to listen,
Not reject or resist when anger comes to you,
But say,
Oh,
I'm listening.
Find the block,
The hurt that's in the way of the growth that you're ready for.
