Find a comfortable and quiet space where you can relax fully and engage in this experience.
Your commitment and openness to this process are key factors in your experience.
Close your eyes and take a few deep,
Calming breaths.
Inhale through your nose and exhale slowly through your mouth.
Allow each breath to guide you into a state of deep relaxation.
Imagine yourself on a peaceful lake,
Surrounded by the gentle lapping of water and soft rustling of leaves.
Feel the cool ground beneath your feet and the warmth of the sun on your skin.
As you inhale the fresh lakeside air,
Feel a sense of calmness spreading through your entire body.
And as you continue to breathe in this beautiful place,
I'm going to count from 1 to 20.
And at the count of 20,
You will be in a very deep,
Relaxed state.
1.
Feeling good.
Feeling relaxed.
2.
3.
Completely at ease.
4.
5.
6.
Deeper and deeper into relaxation.
7.
8.
9.
10.
Feeling good.
11.
12.
Completely at ease.
Completely relaxed.
13.
14.
15.
16.
Deeper and deeper.
17.
18.
19.
And 20.
You are now in a deep state of relaxation.
I want you to visualize any feelings of anger or resentment as dark clouds hovering above you.
With each breath that you take,
Imagine these clouds dissipating,
Revealing a clear and open sky.
As the clouds disperse,
Feel a sense of lightness and release.
Allow any tension or negativity associated with anger to melt away,
Leaving you with a growing sense of peace.
I now want you to visualize the person or situation that triggers your anger.
Imagine yourself extending a hand of forgiveness and compassion towards them.
See a healing light surrounding both you and the other person or the situation.
As you forgive and let go,
Feel a sense of emotional freedom washing over you.
Experience the relief that comes from releasing the burden of anger and resentment.
I now want you to bring your attention to your heart center.
Visualize a pool of calm water within your heart.
See this water becoming still and tranquil,
Reflecting a serene and peaceful environment.
Imagine immersing yourself in this pool of calmness.
Feeling its soothing energy envelop you.
Allow this inner calm to spread throughout your entire being,
Bringing a sense of balance and tranquility.
I am now going to give you some suggestions that you can take into your daily life.
Allow these suggestions to penetrate your subconscious mind.
You are in control of your emotions.
You acknowledge that anger is a natural emotion,
But you choose to respond to it with calm and patience.
You release the need to react impulsively and instead you take a deep breath and allow yourself to respond thoughtfully.
You are committed to self-awareness.
You understand that anger often arises from unresolved feelings and unmet needs.
You are dedicated to exploring the root causes of your anger and addressing them with compassion and understanding.
You are a master of emotional regulation.
You have the ability to manage your anger in healthy ways.
You practice relaxation techniques such as deep breathing and mindfulness to bring yourself back to a state of peace and balance when you feel anger rising.
You choose forgiveness and empathy.
You recognize that holding onto anger only hurts you in the long run.
You release grudges and resentments and open your heart to forgiveness.
You seek to understand the perspectives of others and approach conflicts with empathy and compassion.
You are at peace with yourself and others.
You release the need to control or change external circumstances beyond your control.
You embrace the serenity that comes from accepting life as it is.
You prioritize inner peace and a source of strength and resilience in the face of adversity.
You are in control of your emotions.
You acknowledge that anger is a natural emotion,
But you choose to respond to it with calm and patience.
You release the need to react impulsively and instead you take a deep breath and allow yourself to respond thoughtfully.
You are committed to self-awareness.
You understand that anger often arises from unresolved feelings and unmet needs.
You are dedicated to exploring the root causes of your anger and addressing them with compassion and understanding.
You are a master of emotional regulation.
You have the ability to manage your anger in healthy ways.
You practice relaxation techniques such as deep breathing and mindfulness to bring yourself back to a state of peace and balance when you feel anger rising.
You choose forgiveness and empathy.
You recognize that holding onto anger only hurts you in the long run.
You release grudges and resentments and open your heart to forgiveness.
You seek to understand the perspectives of others and approach conflicts with empathy and compassion.
You are at peace with yourself and others.
You release the need to control or change external circumstances beyond your control.
You embrace the serenity that comes from accepting life as it is.
You prioritize inner peace and a source of strength and resilience in the face of adversity.
You are in control of your emotions.
You acknowledge that anger is a natural emotion,
But you choose to respond to it with calm and patience.
You release the need to react impulsively and instead you take a deep breath and allow yourself to respond thoughtfully.
You are committed to self-awareness.
You understand that anger often arises from unresolved feelings and unmet needs.
You are dedicated to exploring the root causes of your anger and addressing them with compassion and understanding.
You are a master of emotional regulation.
You have the ability to manage your anger in healthy ways.
You practice relaxation techniques such as deep breathing and mindfulness to bring yourself back to a state of peace and balance when you feel anger rising.
You choose forgiveness and empathy.
You recognize that holding onto anger only hurts you in the long run.
You release grudges and resentments and open your heart to forgiveness.
You seek to understand the perspectives of others and approach conflicts with empathy and compassion.
You are at peace with yourself and others.
You release the need to control or change external circumstances beyond your control.
You embrace the serenity that comes from accepting life as it is.
You prioritize inner peace and a source of strength and resilience in the face of adversity.
Now I want you to visualize a future scenario where you would typically feel anger rising within you.
See yourself responding to the situation with calmness and poise.
Imagine using healthy coping mechanisms to manage your emotions.
Really experience the empowerment that comes from choosing peaceful and constructive responses.
Feel a renewed sense of control over your emotions.
Know that you possess the power to release anger and cultivate inner calm.
When you wake up from this session,
You will feel refreshed and empowered to respond to challenging situations with grace and tranquility.
In a moment I will count from 1 to 5.
With each number you will become more alert and awake.
By the time I reach 5,
You will open your eyes feeling renewed and ready to embrace a life of emotional balance and serenity.
1.
Becoming more aware of your surroundings.
2.
Feeling a renewed sense of inner calm.
3.
Bringing back your awareness to the present moment.
4.
Gently beginning to awaken.
5.
Open your eyes fully awake and empowered to release anger and respond with tranquility and compassion.
