Welcome.
This visualization has been created to help you work with feelings of anger you might be having right now in your life.
Take a moment to get comfortable wherever you're sitting or lying down and gently close your eyes.
Let's begin by focusing on your breath,
Starting to feel the air coming in through your nose and out through your mouth.
Feeling the air coming in through your nose and out through your mouth.
And though it might be challenging right now,
Can you try just to stay and focus on your breath.
Turn your attention now to your shoulders.
Notice how much tension you are holding in your shoulders right now.
See if you can let your shoulders drop and release any tension you might be holding in your neck or your back.
Listen and focus on the sound of this tone.
Can you bring forward the situation that has you feeling angry in this moment?
Is it a person?
Something that happened maybe?
Something occurring in the world perhaps?
And as you start to think about this,
Notice where you are feeling this anger in your body.
Is it in your heart,
Your stomach,
Your chest,
Or your throat maybe?
Allow yourself to breathe.
What is the reason that you are feeling so angry or triggered right now?
And can you just try to stay with the anger that you're feeling and allow it to be here with you?
It's okay to be angry right now.
You have a right to be angry.
Breathe into that.
And in this moment,
Can you try not to block your anger but let it be here,
Breathing right into that part of your body where your anger resides,
And allowing whatever sensations are coming up to be here.
Now take a moment to think about this next question.
What is my anger trying to teach me about this situation?
Why am I being triggered so much by this situation or person?
Notice what's coming forward.
Usually when we feel anger,
There are other emotions below the surface that are actually the root cause.
When you breathe below the surface,
What do you feel?
Are you afraid,
Lonely,
Do you feel misunderstood,
Embarrassed,
Or are you feeling grief maybe?
See if any of these emotions are connecting with you.
Your anger is a really powerful teacher.
It's actually a guide that can help you understand what's really going on below the surface.
And our anger is actually what helps us to make different choices.
And those are the different choices that will help you grow.
Let these tones support you in exploring the anger you're feeling right now.
Know that you can come back to this visualization anytime you need support or are feeling triggered by something or someone.
