Thank you so much for joining me today for an SOS quick meditation on managing anger.
First off,
If you're not in a safe place or if you're still in the area in which your anger arose,
Please find a new location.
Go to another room in the house,
Walk outside,
Pull over if you're in your car,
Go to another meeting room at work,
Change locations,
Remove yourself from the situation so you can gather yourself and calm down.
Please know it is okay to be angry.
This is a normal human emotion.
But it does not serve us if we lash out or have outbursts,
Especially with our family,
Coworkers,
Loved ones,
Pets or animals,
Folks in the community.
So finding yourself in a safe environment,
Make yourself comfortable.
And if you're too angry to sit,
Please walk.
For a moment,
Allow yourself to feel the anger.
Where do you feel it in your body?
For some of us,
We can feel it in our face,
Around the eyes,
Grinding our teeth,
Clenching our jaw.
Maybe our chest feels heavy,
Our stomach tense and tight.
Maybe our hands are clenched,
Muscles are tense.
Just notice where you're feeling your anger and then bring your awareness to your breath.
You might have quick,
Shallow breathing right now and that's okay.
That helped you remove yourself from the situation but now that you're in a safe spot,
Slow your breathing down,
Taking long,
Slow,
Deep breaths in through the nose and out through the nose or the mouth.
Feel free to make some noise as you let the air out,
Sigh it out,
Let some of that energy go.
Inhaling deeply through the nose and exhaling deeply and completely through the nose or the mouth.
Let's take a few more deep breaths,
Allowing your body to soften and relax.
You are no longer in danger.
You are safe.
You are okay.
Breathing deeply,
Relaxing completely.
Allow your body to soften.
Allow the tension to roll down your spine and down your arms.
Allow yourself to see more clearly.
Breathing and softening.
You will be okay.
Everything is okay.
Keep breathing deeply,
Softly.
Now when your mind starts to clear and your body starts to relax and untense,
Bring back to mind the situation,
Knowing you can readdress it.
Now that you're calm,
Now that you're able to listen,
To hear fully,
To express your concerns and your point of view more clearly,
Feel your heart rate slowing down,
Your breaths nice and long,
Deep and slow.
When you're ready,
Open your eyes,
Come back to the present moment.
Allow yourself the grace and the opportunity to handle this situation with a clear head.
Don't forget the most important thing when we're angry or heated is to slow our breathing down.
Get in control of your breath and you can handle any situation.
Thank you for your time.
