Welcome,
And I hope each one of you will come to find peace within yourself.
Today I want to talk a little bit about managing anger,
Both in ourselves and in others,
Because it's an important skill that can improve our emotional well-being and our relationships.
When we're dealing with anger in ourselves,
It's most important to acknowledge the anger.
The first step is to recognize and accept that you're feeling angry,
And trying to deny or suppress that feeling can just lead to more intense emotions later.
It's important that you identify the cause.
Try to understand what triggered your anger.
Knowing that the root cause can help you address it more effectively.
Take some deep breaths.
Slow,
Deep breathing can help calm your nervous system and reduce the immediate intensity of your anger.
Use some relaxation techniques,
Mindfulness and meditation,
Or progressive muscle relaxation to help control your emotional response.
And if possible,
Take a break.
Remove yourself from the situation that's causing your anger.
This can give you time to cool down and think more clearly.
Once you're calm,
Express your feelings in a non-confrontational way.
Maybe engage in some physical activity.
Exercise is a great way to release pent-up energy and reduce stress.
And identify a problem so you know what you can do to fix it.
Identify possible solutions to the issue.
Having a plan can make you feel more in control and less angry.
Close your eyes now,
And let's get in touch with our breath.
It doesn't matter if you're sitting,
Lying down,
Or standing.
The only thing that really matters when you meditate is that you're comfortable and alert.
First,
Let's scan our body and begin to relax.
Relax your face.
Unfurl your brow and unclench your jaw.
Relax your neck.
Relax your shoulders.
Those are common places of tension in today's world.
Relax your arms and your hands.
And let go of any tension in your chest and belly.
And feel yourself getting heavier with each and every breath.
Relax your legs and your feet.
And as you begin to relax,
Let's focus even more on our breath.
Our breath is like a river as it flows in and flows out.
Just inhale slowly and then gently exhale.
And notice your breath as it flows in.
Notice where you feel it in your body.
A cool sensation as the air comes in your nose.
Or the movement of your chest and belly as the breath flows in and flows out.
Just continue to breathe at your normal pace and don't force anything.
Just let your breath move in and out.
Let your breath flow like a river.
Sure and tranquil and calm.
Just continue to breathe at your own pace and listen to my voice.
When we're dealing with anger and others,
It's important that we stay calm.
Responding with calmness can help de-escalate the situation.
Take deep breaths and keep your emotions in check.
You have to listen actively.
Show that you're listening and trying to understand their perspective.
Sometimes just feeling hurt can reduce someone else's anger.
You need to empathize.
Try to see the situation from their point of view.
Empathy can help diffuse anger and it helps build a connection.
You may have to set boundaries.
If the other's anger becomes abusive or harmful,
You have to set clear boundaries.
And it's okay to remove yourself from the situation if that's necessary.
And maybe you could offer some solutions.
Suggest ways to resolve the issue.
Or maybe suggest activities that might help them manage their anger.
Such as exercise,
Talking to a friend,
Or engaging in a hobby.
Now here I'm going to pause for a minute so you can just breathe and think.
And then I'll be back.
Now just continue to breathe.
If you've listened to my meditations before,
You know I like including quotes.
I have a couple good ones.
One from Mark Twain where he said,
Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.
An anime artist Sui Ishida said,
Everyone makes mistakes in life,
But that doesn't mean that they have to pay for them for the rest of their life.
Sometimes good people make bad choices.
It doesn't mean that they're bad,
It just means that they're human.
Now as you're continuing to breathe,
Let's silently set an intention.
It could be something like,
I acknowledge my anger and I release it with compassion.
And bring even more focus to your breath.
Notice the beautiful rhythm of your breath,
Your inhales and your exhales.
And with each breath,
Imagine that you're inhaling calm and peace.
And with each out breath,
Visualize releasing anger and tension.
Now if you will,
Imagine a place where you feel completely safe and at peace.
This could be a real place or a place you create in your mind.
It could be a serene beach,
A cozy room or a tranquil forest.
Mine is always a tranquil forest.
But let yourself be fully immersed in this place and feel its calming presence.
Bring to mind the source of your anger and allow yourself to feel the emotions without judgment.
Recognize that it's okay to be angry.
Everyone experiences anger and it's a natural part of being human.
And as you continue to breathe,
Imagine your anger as a dark cloud within your body.
And with each exhale,
See this cloud slowly dissolving,
Slowly dissipating.
Feel the heaviness lifting,
Replaced by a sense of lightness and relief.
You can visualize the anger leaving your body.
It might drift away like a cloud or dissolve like a mist or be carried away by the wind.
Just feel your body becoming lighter and more relaxed with each exhale.
Now here I'm going to pause again for a minute so you can just breathe and think and then I'll be back.
Now just continue to follow your breath,
Breathing in and breathing out.
One breath at a time and then again and then again.
And if you feel willing,
I'd like you to repeat these positive affirmations either silently or out loud.
I'll say each one twice.
I acknowledge my anger and let it go.
I acknowledge my anger and let it go.
I am in control of my emotions.
I am in control of my emotions.
I choose peace and calm.
I choose peace and calm.
Now as you continue to breathe,
Think about times when you've successfully managed anger in the past.
Remember your strength and resilience and know that you have the ability to handle challenging emotions.
Take a moment here to reflect on the lessons that anger has taught you.
Consider how it has helped you to understand yourself better and to grow as a person.
Anger is an emotion that is hard on our mind and our body.
So it's very helpful we can learn to manage our anger in ourselves and in others.
Now just continue to focus on your breath,
Breathing in and breathing out.
Just one breath at a time.
Feel peaceful.
Open your eyes now and come back into the room and 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 moment.
Some people get angry at the slightest things and other people don't.
What's important is that we learn how to deal with our anger in both ourselves and in others.
I hope this has been a beneficial and calming session and I hope you can carry this sense of calm and control with you as you go through your day.
Thank you for joining me in this moment.
Till next time.
