Hi my friend,
Big welcome.
I'm here to support you in dealing with anger.
Anger is such a powerful energy that can burn our system really and push us to do and to act in a way that we may regret later.
So let's use the power of meditation to harness anger,
To harmonize anger and actually to transform this powerful energy into a beautiful energy,
A healing energy.
So let's start by focusing on the breath and if you feel angry right now obviously it's not the easiest is to move inward.
But let's focus inward and really try to force your mind to pay attention and to breathe only three very deep breathing to the whole body.
Inhale deep,
Feel that your body is ballooning out,
A lot of air comes in.
Exhale and relax,
You can even make a sigh.
Again inhale,
Fill up the whole body with a lot of air.
Exhale or you can make a sound even of a leaf of a sigh.
Again deep breathing,
Exhale.
Good,
Now we continue with the breathing but we don't need to breathe so deep and so strong.
Just breathe gently and visualize that your body like a balloon is opening out.
Exhale and relax.
Trust,
Trust obviously your mind trying to pull you back to the anger and to the conflict.
Tell it now you're meditating,
Just let go.
Again breathe deep,
Filling up the whole body with air,
Visualizing is stretching out like a balloon.
Exhale and relax.
One more breath,
Visualizing that you're introducing body,
Introducing air to the whole body like a balloon.
Exhale and release.
Now we go more subtle and just continue with the breath but don't breathe very very deep or strong.
Just direct the breath to fill up the whole body again with the balloon image that when you inhale you're visualizing the whole body stretches outwards.
You're visualizing that the energy and the breath are entering to each and every part of your body including your extermities,
Including your skull,
Everywhere fills up with air.
And when you exhale you relax,
You let go.
Continue to breathe in this way and make sure that you're focusing on the image.
You have to understand that if your mind will focus on the breathing and on the balloon image it'll must release the,
It will,
It will be forced to let go of the thought about what made you angry.
Okay,
So force your mind to stay focused on the breathing and the awareness.
Okay,
The next step is to introduce gratitude.
So obviously when the mind is angry gratitude is not the first thing that comes.
But when we introducing gratitude the mind start to relax and to synchronize and harmonize with the heart.
Okay,
So when you inhale you say thank you and when you exhale you say thank you.
And again your mind might resist this thank you because obviously there is a reason that you are not happy.
But you can tell your mind we're gonna deal with it later.
Now the focus is on calming down.
So the thank you is crucial for calming down.
Inhale deep,
Thank you.
Exhale deep,
Thank you.
Continue and don't lose the image of the balloon,
Of the stretching out and the gratitude.
Next step to feel even better we're widening the awareness.
So together with deep breathing,
With the stretching feeling and with the gratitude we're introducing awareness that we're inhaling from far,
Far,
Far away and we're exhaling too far,
Far away.
And like this the mind moves from the ego from being so involved and absorbed with its problems and start to feel that it's part of something much bigger.
Inhaling from far away,
Exhaling too far away.
Thank you very much.
I have no doubt that if you follow these steps you're feeling so much better.
Have a blessed day my friend.
