Guided Meditation For Anger

This meditation helps you to relax into the feeling of anger. This allows it to flow through and resolve. You may discover that there are other emotions, such as fear or sadness, underneath the anger, and this allows those feelings to be resolved as well.

Transcript

This is a guided meditation for anger.

This guided meditation is to help you to relax with anger and allow it to flow through.

Find a comfortable position and begin by closing your eyes.

Notice what you're feeling right now.

If anger is present,

That's fine.

Take a deep breath and breathe into that feeling of anger.

Let it flow out with the out-breath.

Take some deep breaths into that feeling of anger.

And let the anger flow out with the out-breath.

And now allowing the breath to return to normal,

Simply notice how the breath goes.

Be easily aware of the flow of the breath in and out of your nose.

Feel how your body moves as you breathe.

Feel the movement in your chest and in your belly as you breathe.

Now simply be aware of whatever it is that you're feeling right now in this moment.

Thoughts will continue to come and go in the meditation.

That's fine.

Simply allow your attention to be with the meditation,

Not minding thoughts,

Not trying to push them out.

Anytime you notice that the mind has become absorbed in thought,

Easily bring it back to the meditation.

Now bring your attention to your body.

What are you feeling in your body?

Notice any areas of tension,

Any places where you're holding your muscles tight.

And let the tension go.

Let your muscles relax.

If anger is present,

Simply allow it to be there.

Feel where you feel it in your body.

Notice what it feels like.

Notice where it's located and let your body relax all around it.

Imagine a space opening up around the anger,

Giving it room,

Allowing it to be felt fully.

Let go of any stories in your mind about the anger.

Simply feel it.

Feel the energy of it,

The quality of it.

Feeling the anger can't hurt you and won't hurt anyone else.

It's just an energy of life.

Continue to relax around the anger,

Noticing any tightness,

Any tension in your muscles,

Letting it go,

Letting yourself relax.

This is a safe time and a safe place.

Your anger is welcome here.

Letting go of any stories,

Simply being present to what you feel.

Allow the feeling to be a nameless sensation in your body.

Notice the quality of it,

The energy of it.

Let your body relax around it.

Let it be held in a space of compassion.

And as you relax into this experience,

You may notice some other emotion that's present.

Something that's there with the anger.

Or perhaps the anger goes away and you're left with another feeling.

Something may be there that's even deeper than the anger.

Allow yourself to sink into that.

It could be the anger was covering up some hurt or some fear.

Welcoming any other emotion that's present,

Allowing it to be felt fully.

And again,

Relaxing around it.

Noticing any tension in the body,

Any holding.

Let it go.

Fully present to any emotion.

Fully present to yourself.

If anger continues to be present,

Fine.

Sometimes anger is simply anger.

Allow yourself to feel that energy fully,

Whatever it is.

And notice the space in which your feelings are contained.

Along with anger,

Along with any emotion or body sensation or thought,

There's some stillness,

Quietness,

Silence.

Notice that.

Now you can continue for a while longer with this meditation.

Continue as you have been,

Easily aware of whatever emotions are present,

Allowing them to be felt fully,

And allowing yourself to let go of resistance and relax.

When you're ready to end the meditation,

Take your time to come out slowly.

Reviews

I feel like so many meditations on here have a negative regard to anger - trying to heal it - which just makes me more angry. This meditation allows for anger in a healthy way and has the effect of calming

Fantastic! Really helped me at a time I was feeling terrible for being angry with loved ones expressing differing opinions. I need to figure out what's beneath the anger and frustration.

Soothing voice and perfect for accepting anger 🫶
By provinding space for anger I found it was transformed by the end
Thank you🙏

Excellent meditation for bringing your mind and body into a calm more accepting space when experiencing intense emotion and visceral bodily response to extreme emotions

very helpful to process anger instead of trying to ignore it or get rid of it without feeling it completely. thank you 🙏

This is such a helpful meditation to create space and work with anger. I love the emphasis on the breath and sensations in the body with the feeling. It encourages being present with the feeling rather than trying to silence it or meditate it away.

Mary’s approach is my favorite! Simply allowing gives me the space to feel, accept my feelings, and their power as my own power. Thank you!

So good to have a space where angry feelings can be cradled and allowed. Thank you.

So helpful. Thank you for the permission to be angry.

Loved this supportive meditation, it was just what I needed to unpack my anger and make progress toward letting it go.

This was an extremely effective meditation for helping me to constructively process the anger and rage I read feeling. Thank you for such a beautiful tool for emotional self regulation.

Thank you Mary. For me anger has been so unwelcome for so long, and there's something healing about allowing anger to be present. Not righteous, harmful anger but boundaried, energising anger. It's an emotion we label as 'bad' so often but I believe without it, we are missing something. This meditation helped me acknowledge what I'm feeling and consciously welcome it rather than unconsciously shun/shame it as I have previously done. Thank you

Mary is so good, gentle, calming. I’ve come to her for years.

Thank you so much! Today I felt a surge of anger maybe due to unconscious repression of it since a while. The emotion was very invasive and was making me feel restless. I'm not usually angry at all but today, I don't know why an incident triggered it.
Though i am so glad it found a channel through this practice. Thank you again, I feel much better and at peace and was able to know that it was mixed with fear too.

Namaste 🥰

Very helpful as I’m dealing with a huge amount of grief which manifests as anger.

Really really great way of dealing with anger by allowing it. As a former therapist this is Therapist approved!

Thank you for helping me with some anger I was feeling. This really helped and I am thankful. Namaste

This meditation really helped me to calm down. Thanks!

Amazing. I’m on my fifth round now and it is dispersing my anger and healing very old wounds! Thank you 🙏 💜

Just speech, no background music, for me technically that is the preferred way for guided meditations. Very simple and clear instructions, it helped me alleviate some anger and was just what I needed ❤️