Anger and rage are emotions that tend to rise.
So for this practice,
I'd like to invite you to find a comfortable position
as close to the ground as possible,
As this will help you in the process of stabilising this energy.
And then when you're ready,
Allowing yourself to start to settle into stillness,
Either lightly closing down your eyes
or finding a steady gaze at a point in front,
And beginning to draw your awareness inwards.
And perhaps for the first time today,
Taking this moment to really feel into your body,
Aware of the parts of the body that are in contact with the surfaces beneath you,
The weight and density of the body as it's supported by these surfaces.
And as you feel into your body in this way,
You might start to become aware of the subtle energy of tension and pressure throughout your body.
And perhaps there's a feeling of tightness in your neck,
Your shoulders,
Clenching through your jaw.
And maybe your heart is racing or your face feels flushed.
And perhaps your stomach is in knots.
And you might be aware of a sense of restlessness or agitation in your body.
Simply taking this time to really feel into
and become aware of the physical sensations that are present within your body
without judgement or criticism.
Simply noticing how your body is feeling without needing to change anything at all.
And as you sit with these sensations,
You might start to become aware of the emotions behind them as well.
And perhaps there's a flicker of irritation or frustration.
Maybe a sense of burning anger,
Prickling contempt and rage.
And regardless of the intensity,
Simply noticing and labelling the emotions that are here
without trying to resist them or change them in any way.
Simply recognising and naming however it is that you're feeling right now in this moment
without trying to diffuse your anger.
Seeing if you can allow yourself to feel whatever it is that you're feeling.
Knowing that it's perfectly normal and natural to feel this way.
All you have to do in this moment is simply give yourself permission to just feel.
And with a sense of gentleness and compassion,
Seeing if you can allow yourself to open up to the full experience of what's here.
Noticing with kindness and curiosity what it's like in your body to feel this emotion,
These sensations.
Where do you feel it the most?
And as you sit with your anger and frustration in this way,
Accepting it as it is,
You might start to become aware of the meaning behind these feelings.
The boundary that's been crossed.
The values that have been compromised.
And you might start to notice some of the softer feelings and sensations that lie beneath.
Perhaps there's a sense of shame.
Disappointment.
Betrayal.
Grief or sadness.
Again,
Simply naming what else is here,
Lying beneath your anger and frustration.
And allowing yourself to feel whatever it is that you're feeling in this moment.
Knowing that it's perfectly okay.
Simply allowing yourself to sit with the sensations and emotions that are present.
Recognizing what it's like to feel this way.
Where you feel these emotions in your body.
Aware of the thoughts and the narratives that coincide.
Without trying to get to the bottom of why you feel this way or how long it will last.
Seeing if you can allow yourself to lovingly explore this experience of tremendous discomfort.
Perhaps offering yourself a few words of kindness and support.
Saying to yourself in your mind,
It's okay.
It's alright to be angry.
It's alright to feel frustrated.
These feelings will pass.
Simply offering any other words of compassion that you need to hear in this moment.
Perhaps tending to yourself with a few cleansing breaths.
And as best you can,
Allowing yourself to rest in a state of gentle awareness and acceptance.
Not needing to do anything other than be here as you are right now in this moment.
Resting here with your tender heart.
Knowing that there's nothing more you need to do.
Just allowing yourself to be as you let your anger and frustration move through you.
Resting here in this sense of equanimity and acceptance for the final few moments of your practice.
When you feel ready,
Slowly starting to draw your breath in a little bit deeper once again.
Finding small movements through your fingers,
Your toes.
Taking any movements or stretches that you need.
Taking your time to ease your way out of this practice slowly and mindfully.
When you feel ready,
Making your way back to a more alert state once again.
As you draw this practice to a close.
