Thank you so much for joining me.
Today we'll be focusing on a practice to balance out anger with kindness.
Anger is a very reactive emotion and it can come on strong and also stay with us for longer than we think.
It's really important to spend time to let go of anger as we create more harmony and balance within.
To begin,
You can just find yourself in a comfortable position,
Whether that's seated,
Lying down,
Or maybe even a walking meditation.
Just finding whatever works best for you in this moment.
And once you feel more settled,
Take a moment to move or stretch in any way that you need to before settling into that surface that you're seated on or lying down on or settling in your feet,
Grounded to the earth.
And we'll take a deep full breath together and exhaling.
You can let it go,
Sigh if you need to,
Just letting go before diving into practice.
You can softly close the eyes if that feels good for you.
Beginning to turn inward.
Maybe noticing the flow of your breath,
Noticing the belly expand on the inhale and contract with the exhale.
Maybe noticing the sensation of air flowing through the nostrils.
Just connecting with your breath that is grounding you with this moment.
Continuing to flow and follow your breath for another few moments.
If the mind is busy,
If a thought pulls you away,
Gently acknowledge that your focus has shifted and bring your attention back to the breath,
Back to that physical movement of the belly expanding or of the air flowing through the nostrils.
Being gentle with your focus.
Every time we practice,
We'll offer a different experience.
Some days may be busier than others.
So just be gentle.
And as you continue to settle,
We'll begin to bring up the emotion of anger.
And anger,
Like any emotion,
Is necessary to feel.
But we don't want this emotion to consume us.
So we'll use this practice to create more of a balance,
Balancing out this anger with the virtue of kindness.
And to help create this balance,
We'll be using a healing sound that vibrates from the organ that holds on to anger,
Which is the liver.
So the liver is located on your right side,
Just for context.
And we'll be using the sound shh.
So just S-H held out.
So beginning to bring up anger.
And on these three rounds of breath and sound,
We'll be looking to gather up any anger that is no longer needed.
And just allow it to release on the exhale as you feel that sound vibrate.
So taking that first deep breath in and letting go of the sound shh.
Just letting go of any anger that is no longer helpful.
And taking this second deep breath in,
Gathering up this anger and exhaling shh.
Holding out the sound for as long as your breath allows.
And preparing for this third round of breath,
Inhaling and exhaling shh.
Letting that anger just trickle out of the liver.
Taking a moment to settle.
And we'll shift our focus to this virtue of kindness.
Allowing this kindness to help balance out anger.
So you can envision a green light,
Green associated with the liver.
Imagining that this light carries with it kindness.
This light softly touches the top of your head,
Flowing down throughout the body.
Allowing this kindness to spread.
This kindness is glowing from within you.
While maintaining this focus on kindness,
Gently allow a smile to appear on your face.
Allowing that smile to grow.
And imagining that you can smile down to your liver.
Showing gratitude for this organ.
Feeling this radiating kindness.
Holding that out for another moment.
Maybe silently repeating this phrase,
I seek kindness from within.
And gently allowing the smile to leave your face,
Relaxing the muscles in the jaw.
And continuing to feel that kindness throughout.
As we begin to let go of this practice,
First show some gratitude towards yourself for taking time out of your day to create some balance and to focus on your wellbeing.
You can slowly begin to reconnect with the surface that you're seated on or lying down on.
Maybe making some small movements with the fingers or the toes.
Noticing some sounds in your environment in addition to the sound of my voice.
And whenever you feel ready to do so,
You can gently open your eyes.
Returning to your surroundings once again.
Remembering that you always have this kindness within.
This can help you balance out this emotion and this feeling.
Thank you so much for practicing.
