Hello,
My name is Hilary Lafon and I am so grateful that you've joined me today to explore weekly affirmations.
This week's topic is diffusing anger.
Anger of course is a natural and normal human emotion.
Repressing it can be harmful,
But letting it consume us can be even more detrimental.
If you find that you have a hard time letting go of the anger that builds inside you,
Try repeating these affirmations to help diffuse the situation.
Allow kindness for yourself as you create new patterns for anger management.
Let us start by relaxing the body and focusing on our breath.
First we'll breathe,
Relax the body so our mind will follow.
So let's begin.
Sitting upright in your chair or finding yourself in a comfortable position.
Maybe today it feels right to close your eyes and if not just have your gaze be cast down.
Bring your awareness to your breath,
Welcoming your breath if this is the first time you've noticed it today.
Without changing it,
Just notice the inhale and the exhale and allow your body to soften with the tide of your breath.
Noticing if there's any tension in your forehead as you breathe or around your eyes or your jaws.
Let your muscles relax and soften and just melt away with each deep inhale and exhale.
On your next inhale and exhale,
Notice if you can extend the exhale just a little bit longer than the inhale.
This is a quick way to let your body know it's time to relax.
We're safe,
There's nowhere to go,
Nothing to do.
Just breathe and become aware of any body sensations.
Notice any sensations in your head,
Neck or shoulders.
Inhaling and exhaling and softening.
Notice what you feel in your chest and your stomach and maybe relax your belly muscles so your stomach just hangs heavy.
This next breath is dedicated to your back,
Your upper back,
Mid back,
Low back.
Allow a release of any tension in this area and sink deeply into your seat,
Your chair,
Your bed.
If your mind wanders,
That's okay.
Be kind to yourself.
That's what minds do.
Even if you feel the anger inside of you,
Just a few moments of deep breathing can help in sitting and settling.
Allow your legs to soften,
Your ankles and your feet.
Notice what your hands are doing in your lap or at your sides.
Where is one area on your body that you could become just a few percents more comfortable,
More relaxed?
So as you breathe,
I encourage you to repeat the sentences after me in your mind.
I can feel and process anger when it arises without letting it control and consume me.
I can feel and process anger when it arises without letting it control me.
Knowing that I can do better next time in a situation helps me learn from my mistakes.
Knowing that I can do better next time in a situation helps me learn from my mistakes.
Controlling my anger comes naturally to me.
Controlling my anger comes naturally to me.
Love and patience runs deep in me and helps me process my angry feelings in a healthy way.
Love and patience runs deep in me and helps me process my angry feelings in a healthy way.
Admitting when I make a mistake helps me build kindness towards myself.
Breathing deeply helps me to handle my overwhelming anger in times of need.
Breathing deeply helps me to handle my overwhelming anger in times of need.
Being aware of my anger is the first step in handling it effectively.
Being aware of my anger is the first step in handling it effectively.
I will speak my mind instead of letting frustrations build up.
I choose a life of peace and love rather than anger and bitterness.
I choose a life of peace and love rather than anger and bitterness.
Forgiveness is a way to soften my heart and to be open to love rather than focusing on anger.
Forgiveness is a way to soften my heart and be open to love rather than focusing on anger.
If your mind has wandered,
Recommit,
Come back to your breath.
Notice if any muscles have tensed along the way.
Allow a moment to melt and let the words sink in.
If anger is something you deal with often,
I encourage you to use this meditation daily,
Weekly,
Whatever works for you.
What we tell ourselves becomes our reality.
You have the power to change your life and your world.
One thought at a time.
When you're ready,
Open your eyes.
Take a moment to look around your room,
The space that you're in.
Give yourself thanks and gratitude for spending time to help rewire your brain and your life.
Thank you for allowing me the precious gift of your time.
Until next time.
