You're here because you've chosen to release anger and replace it with peace.
This is a powerful step towards reclaiming your emotional balance and sense of calm.
Today you'll learn how to allow anger to flow out of your body leaving space for clarity and peace.
Find a comfortable position and allow yourself to settle in.
Take a deep breath in and exhale slowly.
As you exhale feel your shoulders drop,
Your body softening.
And you can allow your eyes to close when you feel ready,
Signalling to your mind and body that it's time to relax.
Let's start by tuning into your breath,
The steady rhythm that's always with you.
For now just notice it without changing anything.
Now let's deepen your breathing.
Take a slow deep breath in through your nose.
Feel your lungs expand fully.
And exhale slowly through the mouth,
Releasing tension now.
Again breathe in deeply.
And exhale fully,
Powerfully and audibly,
Letting go,
Releasing anger now.
And exhale.
Another breath in through the nose.
And release powerfully,
Audibly,
Releasing anger now.
With each breath you begin to relax sinking deeper into comfort and ease.
Imagine that with every gentle inhalation you're drawing in calm,
Clear energy.
And with every powerful deep exhalation you're releasing tension,
Frustration and anger.
Breathe in calm.
And exhale as you release.
As you continue to breathe deeply,
Allow yourself to connect with the feeling of anger.
This is a safe space to acknowledge and work with your emotions.
Bring to mind a situation,
A memory or a sensation in your body where anger is present.
Notice where the anger lives in your body.
Maybe it feels like a tightness in your chest,
A heaviness in your shoulders or heat in your stomach.
Wherever it resides,
Bring your breath there.
Imagine that your breath is moving into that space now like a gentle wave.
Breathing in through your nose,
Hold it for a moment.
And now exhale forcefully through your mouth as though blowing the anger away.
And again,
Inhaling deeply,
Hold the breath.
And exhale with force,
Allowing the anger to release.
Each deep breath in gathers the energy of anger.
And each strong exhalation pushes it out of your body.
You can do this for a few cycles now.
Inhaling deeply,
Hold,
Exhaling with force,
Releasing anger completely.
Now that you've released much of the anger,
Let's shift to a calmer,
More soothing rhythm of breath.
Breathe in deeply through your nose for a count of four.
And exhale softly through your mouth for a count of six.
Again inhaling for a count of four.
And exhale for a count of six.
Find a pace that works with your own body.
With each breath,
You feel your body becoming lighter as though you're floating.
Now imagine that each calm breath you take is filling you with cool,
Soothing energy like a gentle breeze.
It moves through your body,
Clearing away any lingering tension.
With every exhalation,
Imagine releasing the last traces of anger now.
Imagining dark clouds of smoke leaving your body through your breath,
Allowing it to flow out into the air where it dissolves and disappears.
Now picture yourself standing in a peaceful field.
You're holding a balloon filled with the black smoke of anger that you've been releasing.
You watch as you release the balloon into the air and see it float up high into the sky,
Carrying away anything you want to let go of.
See yourself now breathing the angry black smoke into the balloon,
Placing the last remnants of your anger into the balloon now.
And watch as the wind carries it away,
Further and further away from you into the sky.
Now imagine the gentle breeze bringing something back to you,
A sense of calm,
Clarity and strength.
With each breath,
You feel this gift flowing into you,
Filling the space where anger once lived.
Breathing in calm,
Exhaling peace,
Repeating silently to yourself,
I release anger and I welcome peace.
I let go and I feel free.
I am calm and I am in control.
Take a moment to appreciate how much lighter and calmer you feel now.
Notice the shift in your body,
The stillness in your mind and the peace in your heart.
You've done something powerful today,
Choosing to release anger and welcome balance.
Remember,
Anger is just energy that can be redirected and released.
Any time it arises,
You can use your breath to move through it and return to peace.
You carry this calm with you and know that you have the power to respond to life with clarity and grace.
When you're ready,
You begin to return to the present moment.
Feel the surface beneath you,
The sounds around you and the air against your skin.
I'll count from one to five and with each number,
You'll begin to be more alert and refreshed,
Bringing this sense of calm with you into your day.
One,
Starting to feel your fingers and toes to noticing the sounds around you.
Three,
Taking a deep,
Energising breath in.
Four,
Becoming more aware of your surroundings.
And five,
Opening your eyes,
Feeling calm,
Clear and centred.
