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.
