Bite-sized Meditation: Anger

If you’re feeling the heat of anger rising or struggling to let go of frustration, this short three-minute meditation invites you to sit with your emotions instead of pushing them away. By using the breath as an anchor, you create space to observe anger without reacting, allowing it to soften on its own. Bite-sized meditations are perfect for finding a moment of calm in the midst of life’s challenges.

Transcript

Let's talk about anger. When anger arises, It can feel overwhelming, Like a fire blazing inside you. But what if instead of reacting, You simply sat with it? What if you allowed yourself to feel the heat without fanning the flames? Let's try it. Let's take a slow deep breath in and a long breath out. Can you notice where anger sits in your body? Maybe it's in your chest, Or your jaw, Or your hands. Just observe. There's no need to judge it or to push it away. Take a deep breath in again, And as you exhale, You can soften. Not to get rid of the anger, But to create some space around it. As Pema Chodron says, Each time you sit still with the restlessness and heat of anger, Either acting it out nor repressing it, You are tamed and strengthened. So just sit with it. Let your breath be an anchor. Feel the rise and the fall, The coming and the going. The anger may still be there, But you are steady. You're present and you're in control. So let's just take one more deep breath in and let it go. And anytime that you feel that anger building up inside of you, Just remember that you can return to the breath anytime you need to.