SOS For Anger

This short SOS meditation helps you pause at the peak of anger, so you can acknowledge it without being consumed by it. Through clearing breaths, an anger-specific body scan, and compassionate reminders, it creates space between your feelings and your actions. By listening to what anger is trying to tell you, you can respond with clarity and step closer to the person you want to become.

Transcript

Hey,

I know you're angry and you have every right to be Anger is here for a reason It might be telling you that a boundary has been crossed It might be saying that something you value feels disrespected Or that a part of you feels unseen unheard or unsafe Sometimes anger rises because underneath it there is hurt or fear or sadness That doesn't know how else to speak Anger is a messenger.

It points out to you what matters most And right now you don't have to act on it You only need to pause to breathe to listen Take a deep breath in through the nose and Exhale fully out of the mouth like you're letting steam out Again inhale deeply Exhale softer this time And one more inhale fill your lungs And give a long steady exhale Let's do a quick body scan with the breath Inhale notice your forehead Exhale just let it soften Inhale bring awareness to your jaw Exhale release the clenching Inhale feel your shoulders Exhale drop them down Inhale notice your hands And exhale loosen the grip and cool them with your breath Inhale feel your chest your heartbeat and your breath Exhale let the breath deepen but the chest settle Inhale sense your belly and exhale let it soften Silently remind yourself my anger is showing me what matters I can keep the wisdom and release the heat Now picture the person that you are becoming the calmer wiser version of you And ask yourself what would that version of me choose next Take one last deep breath in And exhale completely Place a hand over your heart and repeat softly to yourself.

I can feel anger and Still choose my response When you are ready step back into this moment Not ruled by anger But in steady clarity

Reviews

Thank you. A really useful method of being with my anger. 🙏