Welcome to the space where you can show up as you are.
This meditation is intended to support you in tending to your feeling of anger.
It will take about 15 minutes to complete.
I will pause in between phrases to foster a mind and body awareness.
Anger is a natural and adaptive response to threats,
Annoyance,
Displeasure or dissatisfaction that ranges in intensity from mild irritability,
Frustration to rage.
It is our internal alarm indicating that something is unsettling.
Anger has a place and a function.
It brings us information about an underlining emotion.
We all have diverse ways to deal with our anger.
At times we may suppress it,
Express it or soothe it.
Through this practice,
Let's observe anger from a non-judgmental stance.
Now let's begin.
Find a private and or quiet place.
Find a comfortable seated position or whichever position you prefer and that you can sustain comfortably.
Soften your gaze or allow your eyes to lightly close if this feels comfortable.
Take a moment to sense the support beneath you and allow your body to ease into this present moment.
Inhaling through your nose and exhaling out through your nose.
Now let's begin.
Find a private and or quiet place.
Find a comfortable seated position or whichever position you prefer and that you can sustain comfortably.
Soften your gaze or allow your eyes to lightly close if this feels comfortable.
Take a moment to sense the support beneath you and allow your body to ease into this present moment.
Inhaling through your nose and exhaling through your nose.
Shift your attention to your body and let's focus on the physical sensations.
Do you notice a burning sensation in your face,
Chest or solar plexus?
Or sense that you are generating heat or feel hot?
Is your heart pounding?
Notice if your body is shaking.
Are you clenching your jaw?
Are the palms of your hands sweating?
Are you grinding your teeth?
Is your body tense or trembling?
Now gently direct your attention to your breath.
Inhaling through your nose and exhaling out through your mouth if that feels possible right now.
Purse your lips and gently allow your breath to exit through your mouth.
Continue to breathe for three breath cycles.
Inhaling for one,
For two,
For three and four.
Exhaling for one,
For two,
For three and four.
Inhaling for one,
For two,
For three and four.
Exhaling for one,
For two,
For three and four.
Inhaling for one,
For two,
For three and four.
Exhaling for one,
For two,
For three and four.
Continue to breathe.
Inhaling through your nose and exhaling out through your mouth.
Purse your lips and gently allow your breath to exit through your mouth.
Now notice if your breath softens the sensations or the tension.
Imagine the breath is undoing or untying the knot of anger in your body.
Continue inhaling through your nose and exhaling out through your mouth.
Purse your lips and gently allow your breath to exit through your mouth.
Continue to breathe for four breath cycles at your own pace.
Continue to breathe.
Now notice if your breath can soften the sensations or the tension as if it's undoing or untying the knot of anger in your physical body.
Anger is often considered a secondary emotion and secondary emotions are employed when we feel overwhelmed,
Threatened or unsafe.
Anger can disconnect us from ourselves,
Our value and people.
It can lead to behaviors that criticize,
Demand,
Blame or attack.
Primary feelings are typically felt before we get angry.
Now let's observe with curiosity and compassion what other feelings your anger is covering up.
I acknowledge your anger may feel intense right now and this may make you feel vulnerable.
Let's make space to explore what is underneath your anger.
What are you feeling right now?
Are you embarrassed or worried?
Perhaps lonely or disappointed?
Are you feeling gloomy or sad?
Or do you feel jealous or helpless?
Let's pause and notice if there's something underneath your anger.
I acknowledge this may feel vulnerable.
Stay with your feeling and let the feeling come.
Don't hold back.
I am right here with you.
Now let's look after those feelings with your breath and your presence.
Continue to breathe in through your nose and now breathe out through your nose.
If you wish,
Place one hand over your heart and the other over your abdomen.
Allow your breath to move freely.
Continue to look after yourself with compassion as you observe your current emotional experience.
I am right here with you.
Allow yourself to breathe.
Exhaling self-expression with every breath.
Invitation to make your breath audible as you exhale.
Continue to breathe.
Exhaling self-expression with every breath.
I now invite you to scan your body.
Can you think of ways to channel your anger in a way that would serve you without causing you or other people further discomfort or emotional pain?
As you scan your body and think of ways or a way to channel your anger,
Continue to breathe in through your nose and breathe out through your nose.
One hand resting over your heart and the other over your abdomen.
Exhaling self-expression with every breath.
May you continue to stay open to the possibility of transmuting your emotion of anger and make space to explore your current emotional experience.
Breathe in through your nose and breathe out through your mouth for a cleansing breath,
Letting go of any tension,
Sensations and unhelpful thoughts you may be holding.
Notice what has shifted for you right now before we conclude a new transition from this meditation practice.
I now invite you to gently open your eyes or shift your awareness to the room you are in.
Bring your awareness to your surroundings.
Thank you for tending to your feelings and for allowing me to support you through this guided meditation.
