Hello,
My name is Muska Nanda and this is a short guided meditation for anger.
Before we begin,
Take notice of how this anger manifests within your body.
Does your face and upper body feel ignited,
Inflamed?
Does your heartbeat quicken every time you think of the trigger,
That one thing that set you off?
If so,
It's important to understand why you feel so angry and bothered.
Anger is a form of self-defense.
It's our body and our mind retaliating to something within us that has touched,
A fear or insecurity.
Something that we may not even be conscious of.
Anger is a derivation of our fears and our insecurities.
So dig a little bit deeper and try to understand what fear or what insecurity our anger is blanketing and trying to defend.
In order to relieve this tension,
We want to allow our breathing to regulate.
So go ahead and gently close your eyes and take in a deep breath through your nose.
Feel the air gently fill your lungs and go all the way down to the belly.
Resist the urge to rush through it.
Instead,
Focus on the journey of your breath going in as far as you can go.
And then slowly letting this air out through your mouth,
Releasing the heat and with it allow a tiny bit of your anger to release.
Continue breathing and feeling the air cause your lungs to expand and contract.
Allow it to take a little bit of your anger with it when it comes.
Allow your breath to seep into those areas where you feel there is most tightness.
You'll find that you have all the time in the world.
There is no need to rush through your breathing.
There is no one pressuring you.
No one here to rush you.
Just you and your breath.
Continue to breathe until all of the anger within you is dissipated.
Once you feel your chest lighten,
Allow your eyes to open and take notice of the different sensations in your body.
How do you feel?
I often find in my own practice that anger is not to fear.
Anger is simply protecting us from our deepest fears and allowing ourselves to accept what the situation is,
Allows us from reverting to our anger,
From our defense mechanisms.
Because there is nothing that we need defending from but ourselves and our fear.
Thank you for joining me.
Once again,
This is a short guided meditation on anger.
I hope you have a better day ahead.
