Today's meditation is a meditation for anger.
So find yourself a comfortable seat.
This may be sitting in a chair,
Maybe on the floor with your spine straight or it may be laying down,
Whichever feels more appropriate for you today.
Let's start the meditation by taking three deep breaths,
Inhaling through the nose and then exhaling out through the mouth.
And again inhaling through the nose and exhaling out the mouth.
And again big inhale through the nose and for the last one exhaling out with sound.
So just bring your spine back upright.
Place a gentle smile on the lips and let's start to say hello to some of that anger that you may be feeling,
That frustration,
That wood energy,
That liver energy,
That short-sighted,
That inflexible,
That frustrated part of you.
Let's just gently smile into that wonderful emotion of anger that we resist,
That we try to tame,
We try to hide away.
Just keep taking the breath down into wherever that anger is,
Trying to bury itself within your body.
There may be some tense sensations happening in the upper body,
In the sides of the neck,
The back of the neck,
The shoulders,
The jaw.
Have a sense of just swallowing to release any tension that's in the neck and the throat,
Maybe moving the jaw side to side and allowing the shoulders to soften down the back of the body.
And really trying to surrender and let go of that resistance to the anger.
Instead just giving yourself permission to sit and be and accept this frustration,
This impatience.
Just keep breathing into it.
And allowing it.
And investigating.
Trying not to be attached to the story of where the anger originated or what triggered it.
But simply using the awareness and the acceptance to just observe it.
Breath after breath after breath.
Moment by moment by moment.
And the mind will want to wander back to the story.
It's only natural.
And again just allowing those sensations in the body that this emotion has triggered.
And returning to that place of allowing,
Of acceptance,
Of inquiry.
And then bringing a gentle smile to the lips as you just nurture that space in you that is feeling angry,
That is feeling irritated,
That is feeling impatient.
Just giving yourself permission to feel these feelings.
And then let go of these feelings to resist identifying and instead just giving yourself permission to accept and surrender.
That this is how you are feeling in this moment.
But this does not have to be how you will be feeling in a few moments time.
Gently observing sensations.
Continuing to soften in any areas of your body that you feel have become rigid,
Inflexible.
So let's take three more deep breaths before we come out of the meditation.
And then just acknowledging that the meditation is ending and these sensations may remain,
These feelings,
These emotions,
Or you may choose to leave them behind with the meditation.
Gently starting to wrinkle your fingers and your toes,
Placing a gentle smile on your lips and then very,
Very gently opening your eyes and bringing yourself back into the room.
