Welcome,
And I hope that each one of you will come to find peace within yourself.
Today,
I want to talk a little bit about using meditation to deal with anger and hostility.
We all get angry sometime,
And some people have more of a problem with anger than others.
The Buddhist teachings tell us that patience is the antidote to anger and aggression.
When we feel aggression in all its many forms,
Resentment,
Bitterness,
Being very critical,
Complaining,
And so forth,
We can apply the different practices we've been given and all the good advice we've heard and given to other people.
The Buddha said,
Holding on to anger is like drinking poison and expecting the other person to die.
And holding on to anger is damaging to the body and the mind.
The anger twists around inside you,
Causing tension,
Causing disquiet.
It messes with your hormone levels.
It harms the immune system.
And when you hang on to anger,
You can't move forward.
It drags on you like an anchor,
Like a millstone around your neck.
Anger is just bad for you.
And for that reason,
We have to learn how to eliminate anger in all its forms.
Close your eyes now,
And let's get in touch with our breath.
It doesn't matter if you're sitting,
Standing,
Or lying down.
What matters is that you are comfortable and alert in this moment.
First,
Let's scan our body and begin to relax.
Relax your face.
Unfurrow your brow.
Unclench your jaw.
Relax your neck and your shoulders.
Relax your arm and your hands.
Let go of any tension in your chest and belly.
And feel yourself getting heavier with each breath.
Relax your legs and your feet.
And as you begin to relax,
Let's start to focus even more on our breath.
Our breath is like a river as it flows in and flows out.
Inhale slowly and then just gently exhale.
And notice your breath as it flows in.
Notice where you feel it in your body.
A cool sensation as it comes in through your nose.
The movement of your belly and chest as the breath flows out.
Continue to breathe at your normal pace and don't force anything.
Just let your breath move in and move out.
Let your breath flow like a river.
Sure and tranquil and calm.
Remember,
You're not trying to breathe like me.
You're just trying to breathe like you.
Breathing in and breathing out.
One breath at a time.
And thoughts are just a part of us.
They're a constant part of our world.
But you needn't concern yourself with them when you meditate.
Just focus on your breath and let thoughts pass through your mind and out again.
Thoughts are like clouds in the sky or waves on a lake.
Just let them pass without judgment.
We are only concerned with our breath as it flows in and flows out.
Following your breath can have a powerful effect on your life.
And being able to get in touch with its current can transform you.
It can help you to deal with tension and insecurities.
Following your breath can help you to deal better with problems in your day.
Breathing in and breathing out.
Just one breath at a time.
Now just continue to follow your breath.
Breathing at your own pace and listen to my voice.
In order to deal with emotions like anger,
We first have to acknowledge it.
Sometimes it helps if we label the emotion.
Acknowledge it.
Say to yourself,
Either just to yourself or out loud,
I am angry.
Try to avoid judgment.
And say whatever you feel.
Like I'm furious with you.
Or you've made me so mad.
And all the while we're breathing in and breathing out.
One breath at a time.
So as we breathe,
Let's try to visualize something peaceful.
I want us to picture a forest.
There are towering pine trees and massive oaks.
And the scent of pine is in the air.
Now picture yourself in this setting.
Sitting on a soft blanket under one of the pine trees.
You can feel the breeze as it moves through the trees.
Just listen to the sounds.
There are some squirrels chattering at each other over by another tree.
And a couple of cardinals are hopping around on the ground looking for seeds.
And just now a little chipmunk runs by.
Really feel yourself in this scene.
While we're in this calm scene,
We're going to box breathe for a few minutes.
So I'll be counting our breaths.
Inhale for a count of four.
Hold for a count of four.
Exhale for a count of four.
And hold for a count of four.
And when you exhale,
I want you to imagine releasing the anger with each exhale.
Okay,
Let's get ready to start.
Breathe in.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Breathe in.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Exhale and watch the anger go out.
Three.
Four.
Hold.
Two.
Three.
Four.
Breathe in.
Two.
Three.
Four.
Hold.
Two.
Three.
Exhale the anger.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Breathe in.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Breathe in.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Get ready to stop.
Exhale.
Two.
Three.
Four.
And hold.
Two.
Three.
Four.
Ah.
Now just breathe normally and don't force anything.
We're still in the woods and it's such a beautiful setting.
I can see it in my mind's eye so well.
And now I want us to say some positive affirmations,
Silently or aloud,
And just repeat after me.
I choose peace over anger.
I am in control of my emotions.
I am calm and centered.
And we're just breathing in and breathing out,
One breath at a time.
And as we breathe,
Think about something you're grateful for.
It could be someone you know,
Or it could be a moment in time,
Or even being thankful for your own resilience,
For your own strength,
Being grateful for your own hard work.
Now as we come to a close,
Take in a deep breath through your nose and exhale through your mouth,
Letting out a sigh and visualize any remaining anger leaving your body.
As you come back into the room,
Send good thoughts to yourself and through the person who caused you the anger.
Wiggle your fingers and toes and stretch and feel how good it is to be alive.
How good it is to be here in this place on this day.
I want to thank each and every one of you for taking time to join me in this moment,
To join me in this practice.
And if you'd like,
Please join our group Meditation with Michael here on Insight Timer.
We'd love to have you.
I truly hope that this has been a beneficial and calming session.
Do this meditation again when you need support and practice it regularly to help build some emotional resilience and manage your anger.
Thank you again for joining me in this moment.
Till next time.
