Hello,
Welcome to this meditation for releasing anger and frustration.
To begin,
Find a comfortable position.
You can be seated or lying down.
Just ensure that your spine is straight and long.
You're in a position that enables you to breathe deeply.
If you're seated,
Roll your shoulders up,
Back,
And down.
Make fists with your hands and then release.
Either push your heels into the ground or your sit bones into the ground.
I lift the crown of your head toward the ceiling.
Gently close your eyes and gaze up and in.
Begin to deepen your breath,
Allowing the breath to reach all the way deep into the lower abdominals,
Allowing the exhales to match the inhales.
Slow deep inhales and slow long release on the exhale.
Whatever is frustrating you or angering you,
Identify where it's living in your body.
Anger manifests itself in our bodies in different ways,
Collecting in our shoulders,
Our lower back,
Our hips.
Notice where you feel tight and tense.
And as you continue to breathe slowly and deeply,
Imagine that the inhales are a spotlight shining on those places of tension,
Anxiety,
And anger.
Each time you inhale,
The spotlight grows brighter and stronger.
Don't try to do anything to break this anger up or remove it.
Just breathe into it.
Just breathe and notice.
You may find that the anger begins to move around.
Areas of tension may dissolve or may become more acute.
Either way,
Just continue to breathe into the area.
Anger at its core,
Frustration,
Irritation,
And all the different ways that we can manifest anger is really just energy.
By focusing on our anger,
By shining a light on it,
We are identifying this energy.
And as you continue to entertain thoughts of whatever it is that's irritating you or angering you,
Consider what you could do with this energy if you directed it elsewhere.
You may not have an answer now,
But sitting with the question is incredibly powerful.
Redirecting angry,
Irritable energy is one of the most productive things that you can do when you feel upset.
Anger is like a fire in our belly.
It's incredibly powerful.
So if there is something that you want to achieve or accomplish,
Something that needs a lot of energy behind it,
Bring that thing to mind and just consider how you could refocus this energy toward that project or goal.
Continuing to breathe deeply,
Thank the energy for being there.
It is alive.
It's reminding you how alive you are.
Stay open to the idea that you can redirect this energy rather than release it.
And in the meantime,
For the next few breaths,
Show yourself compassion.
Allow your body to release its grip,
To trust this energy will be put to good use.
Imagine that your body is being filled with compassion.
The spotlight is now a light that shines throughout your body.
When you're ready,
Allow your fists to gently curl in and then slowly release your fingers on curling.
Do the same thing with your feet,
With your face,
Scrunching it up and then slowly releasing.
If you are sitting up,
Shrug your shoulders all the way to your ears,
Hold and then slowly release them down.
Feel your breath returning to its normal cadence.
Wiggling your fingers and toes.
If it feels good,
Take a few neck rolls.
Notice the temperature in the room.
Notice any sensations or sounds and gently open your eyes.
I wish you all good things.
The light in me salutes and honors the light in you.
Namaste.
