Anger Management

This is a beautiful audio meditation to reduce anger to quite an extent. Listen to this everytime you need to clear anger for someone. Can be listened to once or twice a week generally or as per need basis.

Transcript

Welcome to another audio on reducing anger.

Listen to this audio only when your mind does not require your conscious attention.

And as you begin to listen to this I wonder if you can simply relax on a chair or lay comfortably on a bed.

Now keep your eyes open and select a point on a ceiling or a wall.

Now keep looking at that point and as you listen to the sound of the music and sound of my voice keep the focus.

And listening to sound of my voice only means you're getting more and more relaxed.

And as you continue to focus on the point that you've selected you simply let go of all thoughts and keep focusing on the point.

Listening to me and relaxing more and more,

Letting go let things happen.

And it doesn't matter whether you listen to me or not all that matters is letting go.

That's right.

And you now focus on the rise and fall of your chest as you inhale and exhale.

And with each breath you are getting more and more relaxed.

As you focus on the rise and fall of your chest every time you inhale your chest rises and every time you exhale it falls.

Become aware of that.

You now feel the heaviness in your eyes and you so want to close them and enter a safe state of mind.

And as I count down from 10 down to 0 with each count down your eyes are going to become heavier and heavier and you will drift into a deeper state of relaxation.

And at zero you will be deeply relaxed.

So starting now at 10 you're becoming more and more relaxed at 9.

You're going deeper and deeper at 8.

More relaxed at 7.

Further deeper at 6.

Focusing on my voice 5.

Drifting down and down and down 4.

Comfortable and safe 3.

More relaxed and deeper and deeper at 2.

1 and 0.

You are now deeply relaxed.

You are listening to me today because you want to have a better control on the emotion called anger.

Whatever I say now will have a permanent effect on your life.

And right now all you need to do is to simply relax.

Let go of all unwanted thoughts because all you need to do is to enjoy the present moment.

This lovely state of mind where you're feeling deeply relaxed.

And I wonder if you can imagine anger in your life and how the anger has affected you and your relationships in the past.

What did you lose?

Just become aware of that.

Imagine your life after a few years with the same intensity of anger within you.

How will it affect you,

Your body,

Your relationships and your life?

Just get the knowing of that as I stay quiet for a few moments.

You are listening to me because you want to make a positive change in your life.

You want to stay calm and in control and balanced.

When frustrating situations arise it's much better to stay calm and balanced so that you can think clearly.

And I wonder if you can imagine yourself on a beautiful beach.

Imagine standing on a sun-glazed sand,

Feeling the warm sand between your toes and beneath your feet.

And as you walk on the sand you can smell the fresh salty air and perhaps the sound of the seagulls make you even more relaxed.

And when you look up you notice many many clouds moving,

Sometimes covering the Sun and sometimes the sun rays shine down on you.

So comfortable and warm you can listen to the sound of the waves crashing against the seashore.

This is the place of serenity and calm.

This is the place you've been wanting to visit for a very long time.

This is the place to let go of anger,

Frustration and agitation because today is the day to let go.

And I wonder if you could create a large circle on the sand either with your foot or your hand.

And once you have created the circle I want you to write things that people may have said to you in the past or maybe imagine that you're drawing those people in that circle that have hurt you and you cannot carry that forward because past is past.

So let everything come out of your heart and mind in the form of drawings,

Shapes,

Sentences,

Dialogues all of that go in the circle.

I'm now going to be quiet for a few moments as we do that.

You now look at the circle and feel so light and in a moment a huge wave comes in washes away the entire circle.

See the wave washing it and this means you're getting rid of all resentments,

Anger,

Annoyance,

Irritation or agitation and as that happens you feel a wave of freshness in your body.

You move away from that place and continue to take a long and leisurely stroll on the beach enjoying the sand,

Sun and sea.

Feeling relaxed and calm.

And as you move forward you come across a lounger with an umbrella over it.

You walk up to the lounger and take a seat and then close your eyes and there are thoughts that come and go.

You just observe them and whatever I say now will have a permanent effect on your life.

So every time in future you come across a situation where you're about to get angry you will take three steps.

The first step is to take five deep breaths which you can do in a different space in a different room away from the situation because deep breaths calm all of us down.

The second step is to bring the red anger to light yellow by counting down from 20 down to zero and imagining sliding the anger down from deep fierce red to calming light yellow.

Third step is to be assertive and not aggressive and that means you will keep the volume below five on a scale of one to ten whenever you're expressing yourself.

I would like you to rehearse this in your mind as I stay quiet for a few moments.

Now repeat after me I am calm I am relaxed I am assertive I love myself I'm going to leave you here for a few moments so that you enjoy this beautiful state of relaxation.

I am now going to wake you up as I count you up from one to five and with each count up you will feel lighter and relaxed.

So start coming up with one higher up at two further up with three all your mental emotional physical spiritual bodies aligned at four at five eyes open wide awake.

You you

Reviews

Incredible! I went from extreme hot anger to feeling much more calm. Thank you for this meditation, it was great!

Absolutely AMAZING.
I don’t write reviews often but this was truly healing.

Very effective, thank you 🙏🏻 May you enjoy a beautiful day ☺️

Love this meditation! Your voice is so soothing and calming 💕