Hello and welcome.
Begin by finding a comfortable relaxed position seated or lying down where you can relax.
Place your arms where they feel comfortable.
We're going to start a meditation today by taking three deep breaths together.
Here we go.
Take a deep breath in,
Filling your lungs.
And now breathe out,
Emptying your lungs completely.
Breathe in again through your nose.
And now blow the air out through your mouth.
Breathe in,
Filling your lungs.
And now breathe out,
Emptying your lungs completely.
Good.
You've come here today because it's time for you to take a break.
It's time to take a break from everything that is going on.
You need this break.
You deserve to take this break.
Anger is a normal and natural emotion.
When there is nothing wrong with having feelings,
You're human.
You have the power to decide how to deal with this emotion.
You have the power to deal with any anger in a healthy and productive way.
Dealing with anger does not mean holding anger in.
It does not mean that you will never feel angry.
Dealing with anger is managing the behavioral responses that can arise when you're feeling angry.
Just allow yourself to feel however it is that you're feeling right now.
Realizing this feeling but not reacting just yet.
Now start by bringing your attention to the area around and below your nostrils.
How does this area feel for you today?
How is the quality of your breath right now?
Is your breath warm?
Is it cold?
Are you taking deep breaths or shallow breaths?
Just observe without changing any of its character.
Keep observing.
Now turn your attention to how you're feeling.
Notice the physical sensation of anger.
Where in your body is the anger stored?
Some people notice that they tighten their shoulders when they're angry.
Others notice clenched fists or tight jaws.
Anger could be a feeling in the stomach,
In the neck.
Find out where you are feeling anger in your body.
Many of these physical symptoms are uncomfortable.
Let's relax a few parts of your body now.
Starting with your hands,
First tighten your hands into fists.
Feel the tension in your hands and arms.
Hold the fists tighter,
Tighter,
And now relax your fists.
Let's do that again.
Tighten your hands into fists.
Hold tighter,
A little tighter,
And now relax your fists.
Now let's move over to your shoulders.
Bring your shoulders up to your ears.
Hold it there for a second or two.
Now drop them down.
Roll your shoulders back.
Good.
Let's do that again.
Bring your shoulders up to your ears.
Hold it there for a second or two.
And now drop them down.
Roll your shoulders back.
Focus now on your face.
Relax your forehead.
Open your jaws.
Relax the area around your eyes.
Let your cheeks melt down.
Now scan your body,
Beginning at the top of your head and moving downward.
Turn your attention to your head.
Observe.
Moving your attention downward to the level of your eyes,
Your nose,
Your chin,
And down to your shoulders.
How does your upper body feel?
Your upper arms,
Elbows,
Lower arms,
Your hands.
Now go back to the center of your body,
At the level of your stomach.
How is this part of your body feeling?
Keep observing your physical state.
Reaching the level of your hips,
The level of your upper thighs,
Your knees.
How does this area feel?
Keep scanning.
All the way down to your feet.
Take a moment now to scan your whole body,
Noticing how your body feels as a whole.
Good.
Now take a moment to notice how you feel emotionally again.
You are controlling your anger right now,
Just by the fact that you have not yet reacted with any angry behaviors.
You have chosen to relax,
To deal with anger in a healthy way.
I want to share five things with you.
One,
You are allowed to feel angry right now.
Two,
You have the power to control your reactions.
Three,
You can fully experience anger,
Yet wait before you take action.
Four,
You can feel angry,
But calm and in control at the same time.
Five,
It is okay to feel angry.
Notice again how you are feeling.
You may feel less angry,
Just as angry,
Or perhaps more angry now than you were at the beginning of this meditation.
And it is all good.
To deal with anger that may remain,
You may need a way to express it or get it out.
You can express them by breathing deeply,
With physical exercise,
Journaling,
Talking to someone you trust.
There are many ways to express yourself.
Just know that anger is elusive and just as any other emotion,
It will too slowly go away.
Take a deep breath in,
Feel your lungs.
And now,
Breathe out,
Emptying your lungs completely.
Breathe in again,
Through your nose.
And now blow the air out through your mouth.
One more,
Breathe in,
Feeling your lungs.
And now,
Breathe it all out,
Emptying your lungs completely.
Good.
You may gently begin to bring back your awareness to the space you are in.
Feel the ground beneath you.
Start wiggling your fingers,
Move your feet.
And whenever you are ready,
You may gently open your eyes.
Thank you for listening.
Take care of yourself and have a lovely day.
I am sending you much much love wherever you are.
Namaste.
