Releasing Anger & Upset

A short guided practice to help you calm your mind, body and spirit. We walk through positive affirmations to help you identify and release your anger. Then we go through a visualization to release your anger, while you relax, release and form a new reality for yourself. We explore how things will be different from today for you, as you continue to move, learn and grow.

Transcript

Hi,

I'm Lori and welcome to this guided meditation to help you release your anger.

Anger is such a toxic emotion,

One that only eats at you from the inside out,

Serves only to hurt you and lower your energy vibration creating physical ailments,

Drama and distress.

It prevents you from thinking clearly and calmly resulting in bad decisions or hurtful words spoken.

So let's start by finding a comfortable location where you'll not be disturbed.

If you're sitting in a chair,

Kick off your shoes and place them flat on the floor.

If you're laying in your bed,

Adjust your pillows and covers so they are comfortable for you.

When you are ready,

Let's focus on relaxing and clearing the thoughts from your mind.

Close your eyes,

Relax and take a nice deep long breath in through your nose and out through your mouth.

Blow out hard and make noise if you want.

Let out the stress of the day.

I'll do it with you.

And again.

Good.

Now just breathe naturally,

Paying attention to how the air feels going into your nostrils,

Down your throat and into your lungs.

Sense how it feels as you exhale.

Just breathe naturally,

Merely just being aware of your breath.

Repeat after me.

I quiet my mind as I quiet my body.

I quiet my mind as I quiet my body,

I quiet my mind as I quiet my body.

I release tension and stress with every exhale.

I release tension and stress with every exhale.

I release tension and stress with every exhale.

On your next exhale,

Release any tension or tightness in your legs and feet.

Now turn your attention to your buttocks,

Your hips,

And your pelvic bone.

As you exhale,

Consciously unlock any tension or tightness,

Relaxing and releasing more and more with each exhale.

Now focus on relaxing your sacral and your solar plexus,

The area above and below your belly button.

Breathe into these areas,

Releasing any stress or tension that's not serving your greatest good.

When you exhale,

Do so with intention to release,

Clear your mind and body of any stress or tension.

Keep breathing naturally,

Slowly and deeply,

And repeat after me.

I am in control of my emotions.

I am in control of my emotions.

I am in control of my emotions.

I allow my intuition to guide me.

I allow my intuition to guide me.

I allow my intuition to guide me.

Next,

Let's focus on your back.

Paying attention to the top of your spine all the way down to your tailbone.

Breathe into the top of your spine.

As you exhale,

You consciously relax your muscles and tendons and ligaments all the way down your spine.

So breathe into the top of your spine,

Relaxing and releasing as you exhale all the way down to your tailbone.

Take nice,

Long,

Slow cleansing breaths as you relax and release the tension and tightness along your spine.

On your next exhale,

I'd like you to drop your shoulders,

Instantly releasing and letting go of any tension or stress locked up into your shoulders.

As you exhale again,

Imagine releasing the stress and tension,

Unlocking it,

And like liquid,

Allowing it to melt over the tops of your shoulders,

Down your rotator cuffs,

Past your biceps and triceps,

Melting down past your elbows and your forearms,

Past your wrists and your hands and right out your fingertips.

So take another deep breath,

Release,

Relax,

And let the tension just melt all the way down your arms and out your fingertips.

With every inhale,

Your body recharges itself with oxygen and energy,

Love and light.

With every exhale,

Your body releases,

Relaxes,

And calms itself.

You can feel the tension leaving your body.

You can feel your nervous system starting to relax.

Now turn your attention to your chest area and your heart center.

We keep a lot of stress and tension in and across our chest area,

And a lot of hurt emotions are close to the surface of our heart center.

Take a deep breath,

Focusing on breathing into your heart center,

Releasing any negative emotions that you're feeling.

Now I want you to imagine breathing through your heart center,

Through your heart center,

And let the energy and oxygen flow throughout your entire body.

And when you exhale,

Consciously release any negative emotions that you're experiencing.

Now repeat after me.

I release all drama from my life.

I release all drama from my life.

I release all drama.

I cut unhealthy attachment cords.

I cut unhealthy attachment cords.

I cut unhealthy attachment cords.

On your next exhale,

Relax your throat and your neck area.

Breathe into your throat,

Front and back,

Up and down.

As you exhale,

Release any tension or tightness.

And as you inhale,

Expand your throat,

Breathing and expanding with every inhale,

Softening the muscles and tendons and ligaments.

Now repeat after me.

I know and speak my truth.

I know and speak my truth.

I know and speak my truth.

I acknowledge the feelings of anger within.

I acknowledge the feelings of anger within.

I acknowledge the feelings of anger within.

Now move your attention up to your head.

Relax the back of your head,

The top of your head,

Your forehead and around your eyes.

Soften your cheeks and relax your jaw.

Feel the tension and stress just melt off your face with every exhale.

Repeat after me.

I control my actions,

Words and thoughts.

I control my actions,

Words and thoughts.

I control my actions,

Words and thoughts.

As anger arises,

It flows through me and away.

As anger arises,

It flows through me and away.

As anger arises,

It flows through me and away.

Now imagine you're on a path walking through a beautiful old growth forest.

As you walk,

You feel the ground beneath your feet.

It's soft and slightly spongy.

You smell the earthy scent of the forest with the clean,

Clear air all around you.

As you walk,

The path leads you to a small open clearing.

You step off the path and into this small open clearing.

As you stand in the clearing with the forest surrounding you,

You become aware of the noises and songs from the forest.

Under your feet are soft grasses and pieces of fallen cedar boughs mixed with cushy moss.

The trees are old.

They're surrounding you in the clearing.

They are gigantic and majestic.

They exude a powerful healing energy that you can feel right from your feet to your head.

You can sense the vibration.

The calming vibration of the environment all around you is healing,

The powerful healing energy of the forest.

The sun is shining.

Its light through the sparse clouds above is coming directly into the clearing.

You can feel the warmth of the sun rays on your skin heating up your body.

It's so relaxing and so inviting,

Like being wrapped up in a big warm blanket of healing love.

Just be present in the clearing,

In the sun,

Listening to the forest sounds all around you.

Repeat after me.

I take responsibility for my actions.

I take responsibility for my actions.

I take responsibility for my actions.

I can learn from every situation and experience.

I can learn from every situation and experience.

I can learn from every situation and experience.

Now imagine an orb of light above your head.

It's a protective energy orb full of universal energy in concentrated form.

This concentrated form of energy allows you to see all of its colors like little sparkles in a snow globe.

The orb is made up of illuminating white,

Gold and purple light energy molecules dancing around and inside the orb,

Swirling in a beautiful energy dance encased within its circular energy field that gives the orb its shape.

Visualize the orb growing in size,

Still above your head but large enough that you could easily fit within the orb.

Once you visualize the orb to be large enough,

Invite the protective orb down to encase you in its healing,

Loving,

Protective light energy.

Visualize it slowly descending down over your shoulders,

Past your waist,

Down your legs,

Until you're entirely encased in this loving orb's protection and light.

Take a nice deep breath,

Breathing in the purple,

White and gold energy molecules of healing,

Loving light and repeat after me.

I am loved.

I am loved.

I am loved.

All is well within me.

All is well within me.

All is well within me.

Now that you're safe and protected,

Let's explore the cause of your anger.

Let's take a few moments now to give you time to think about the upsets that are causing you the greatest grief.

I'd like you to choose your top three upsets,

Issues or struggles that are causing you the anger.

Choose the ones you want to release back into the universe and have help with healing.

So take a few moments now and give that some thought.

Now bring your attention back to the orb that you're in.

Take a nice deep breath.

Then I want you to turn your attention to your hands.

Visualize a black box appearing in your palms.

The black box will help you to identify and lock on to the main issues you're struggling with.

So open the box lid and place your number one upset that's causing you the greatest anger.

Place that into this black box now.

Close the lid tight and place it on the right side of you of where you're standing within the orb.

So it's sitting on the orb floor.

Breathe in the healing,

Loving energy light.

Continue to relax and release with every exhale.

And when you're ready,

I want you to imagine a second black box materializing in the palms of your hands.

I want you to open its lid and place your second upset,

Issue or struggle that's causing you anger into the second box.

When it's in there,

You close the lid tight and place it on the right side on top of the first box.

Now we're going to do the same thing for the third box.

Visualize it materializing in your hand.

Place your third upset or issue into this box.

Close the lid.

Place the box on top of the other two on the right side of you inside the orb.

Now take a nice deep breath inhaling the illuminating white,

Gold and purple light,

Consciously and purposefully releasing any lingering emotions that may have arisen while you're doing this process.

Breathe those right out into the orb,

Exhaling any new negative emotions or thoughts that may have arisen or surfaced and release them now.

Repeat after me.

I seek to understand others before seeking to be understood.

I seek to understand others before seeking to be understood.

I am calm,

Cool and collected.

Now we're going to release the orb into the sky just above your head in the clearing where you're standing.

So visualize the orb of light starting to lift upwards,

Taking the black boxes along with it.

Imagine it lifting past your knees and your hips,

Past your shoulders,

Finally right up over your head and into the sky just above you.

The orb of healing,

Loving light energy will work on healing and dissolving the negativity in those black boxes.

While we turn your anger over to the universe for releasing and healing,

You and I are going to work on healing your heart and your mind a little bit now.

So take a nice deep breath and repeat after me.

I ask the universe for assistance in healing my anger.

I ask the universe for assistance in healing my anger.

I ask the universe for assistance in healing my anger.

I forgive myself and others.

I forgive myself and others.

I forgive myself and others.

I invite peace and contentment into my life.

I am grateful for the lessons in my life.

I share my experience so I may help others heal.

Now look up at the orb in the sky.

You can see the purple and white and gold molecules swirling around.

But you notice the black boxes are gone.

All that remains is the beautiful orb of loving healing energy.

The orb energy has eaten up all the toxic negative emotions in those black boxes.

They're gone.

Release today giving you an opportunity to reset and start anew.

You have identified and released some of your anger today.

You have turned your healing over to the universe and have started on a new path towards peace,

Love and joy.

Today you made a big decision to take control of your anger and change the direction of your path.

You made a decision to do something different for a different outcome.

It's now time to manifest a new reality.

So repeat after me.

I focus on the 90% that's right in my world.

I invite peace,

Love and joy into my heart today.

I invite peace,

Love and joy into my heart today.

I accept that everything in my life happens for my greatest good.

I am grateful for my life.

I am grateful for my life.

I am grateful for my life.

Now I'd like you to take a few minutes and think about what will be different for you tomorrow.

What are you going to change?

How will you respond differently to those who push your buttons?

When you awaken,

What will you choose to focus on?

Gratitude,

Love,

The 90% that's right in your life?

What changes will you make for a new reality so you can change your patterns and not fall back in the old habits?

So give that some thought.

And while you're thinking about it,

Repeat after me.

I have the courage and power to change.

I have the courage and power to change.

I have the courage and power to change.

I am in control of my emotions at all times.

I am in control of my emotions at all times.

I am control of my emotions at all times.

I cope better when I'm calm.

I cope better when I'm calm.

I cope better when I'm calm.

I cope better when I'm calm.

I protect my positive light within.

I protect my positive light within.

I invite peace,

Joy,

And love starting today.

I manifest a new reality for myself starting now.

As you go on with your day or your evening,

Think of all the great work you've accomplished here today.

Consider the level of upset you had when you first began and how you feel now in comparison.

Identifying the issues that are causing you anger and upset and then processing and releasing,

Resetting and starting a new direction for a new reality for yourself.

You've accomplished so much today.

Every step is a step to your right answer,

Whatever that looks like.

I hope you've enjoyed this meditation and found it helpful.

I hope tomorrow brings you a renewed sense of passion for a fresh start,

A reset,

A do over.

Every day brings new possibilities.

It brings a second chance again and again and again.

Keep moving forward knowing that every single step you take is your next step to the right answer that is solely unique to you.

So follow your steps.

Follow your path.

Release anger.

Let it flow through you.

Don't let it hurt you or cause you physical ailments.

Don't let it alienate people who love you.

Always sit and let go.

Feel free to return to this meditation at any time.

If you feel you need help managing your anger or upset,

I hope you would consider this a tool in your toolbox.

Thank you for spending your time with me today.

Namaste and glory.

Namaste.

Reviews

I’m so grateful for this Meditation. I can already see a light and the possibilities for letting it go. Amazing. Thank you!

The visualisation helped me stop thinking about what was upsetting me and ease into sleep. When I awoke i found it helped me re-evaluate the reason for the emotion making it less stressful, not draining my energy flow and rationionally "put in a box" knowing it's level of importance was not that great.

Very good practice, calming I am a caregiver for an aging mother her dementia and her boundary offending is frustrating to me so I need calming practice I can listen to so I can center. Thank you

Very helpful, I was at a 10 now feel more like a 7. I will definitely put this in my tool box!! Thank you

Thank you what a blessing. Released anger
and left peace

Just what I needed…after 2.5 years of not getting covid (I am a HCP), my partner brought it home. Thank you for this!

Enjoyed it. Feeling anger about a medical prognosis. I’m better today for doing this for myself

Thank-you Laurie! Exceptional meditation. Goosebumps intermittently throughout as emotions stirred, could absolutely feel my guides with me. The light is within you 💜

Amazing, healing and freeing! Thank you so very much Laurie.

Thank you for helping me sitting with this difficult emotion! 🙏

I am so grateful for this guidance. It was so helpful. I am moving forward focused on the 90% that is good in my life. Thank you.

Very powerful in releasing anger and emotions. Feeling lighter after listening 🙏

I was really beyond the beyond of upset & this made me be able to calm down enough to be okay... Don't know how else to put it. I'm in dire straits & I'm not being dramatic it's pretty valid... I don't complain to anyone & shit just built up to the point of super overflow of emotions & this really did help.

Amazing thank you so much xxx

Thank you!!! This will be a part of my toolbox!!!! 🙏🏻🙏🏻

Thank you so much for this practice. I’ve listened to it twice now and can definitely feel a significant shift ☺️🙏

Bringing ☮️💯 ‼️ so much gratitude!

I am so upset right now that I was bursting. I’m calm now. Bless you.

Very helpful. I had/still have quite a bit of anger/upset tension that did not completely release - too much, short time for all of it - but I am much, MUCH calmer now, my heart rate and breathing has returned to normal, and the remaining tension is of a quantity that I can release it with a bit of a body scan practice which I will do after posting this review.

This practice helped clarify some of the thoughts I have had regarding my present situation, as well. I think a bit more space between the affirmations to allow for repeating afterwards (as instructed) rather than "say together with me" (as it must be done, due to lack of pauses) would be beneficial. I intend to write some of these affirmations down and put them in my desk drawer to I can view them as needed.

One note to all - the music does go on for quite a while after the vocal portion is concluded. A couple minutes at least. This is not necessarily an issue, just a bit of a heads up. What IS a bit of an issue for me, however, is that the music abruptly stops without fading, tapering, or even at an expected stopping point within the stanza/bars. It simply stops. This would have been rather jarring had I not already opened my eyes with 58 seconds left to glance at the timer - I didn't know if the music was supposed to still be playing or if it was stuck in a loop. If I had still been deep in my practice, the abrupt cessation of the music, especially without any fading or softening in volume, would have provoked some tension. This would have worked against the tension-release promoted by the track itself.

If you are aware of this, you should be better prepared for it. That and the suggestion for longer pauses in the affirmations are really the only two significant notes I have for this helpful practice. I have bookmarked and downloaded it and will surely be making use of it again in the days and weeks to come. Definitely a keeper.

Thank you for sharing this with me and the world. I see the light in you. 🤲❤️🤲

So powerful and healing. Thank you 🙏