This meditation offers you a simple template illustrating how to use anger in a constructive way.
Mostly the way that anger turns up in the world is as a destructive force,
Harming and sometimes destroying the one consumed by anger as well as those who are touched by it.
When you learn how to focus and channel your anger,
It becomes a vehicle for change,
A force for good.
When anger knocks,
Never send it away,
Because it always shows up for some reason.
And when you ignore it or displace it,
It simply seeks another form of expression,
It seeks another voice.
When you try to silence your anger,
Which is a common mistake,
It comes back with greater force,
Causing even more harm in the process.
So,
There's no benefit in ignoring its cries.
In the silence that follows,
Identify something that you feel angry about.
Move towards it,
Don't try to change it,
Simply seek to understand it.
And ask yourself,
What truth needs to be spoken?
What pain needs to be healed?
And is there something that needs to change or be rebuilt?
Spend some time now in quiet reflection and listen to what your anger has to say.
Hopefully by now,
Some sense of the anger that lies dormant in you has been felt,
Heard and understood.
Whenever you are in the company of anger,
If you pause and really listen,
You will be able to hear its message.
Anger is often seeking justice and fairness,
But if we don't channel it,
It can become rage,
Leaving a destructive trail in its wake.
Listen for a little while longer and see what else your anger is trying to get you to see and understand.
If you have listened keenly,
Your anger will have spoken to you even further,
Highlighting what course of action it needs you to take.
It's worth noting that anger is not intrinsically destructive,
You have a choice how to use it.
Whenever it rises,
Realize it's a call to action and something needs to change.
So promise yourself now that you will seek out a peaceful resolution whenever anger arises.
Imagine your anger is a flame,
You can either use it to burn down bridges,
Hurt the hearts of others,
Damage your relationships and spoil your dreams.
Or you can use it to illuminate the path,
Discovering a better way forward.
The heat of anger can either create or destroy,
It can be a flickering candle or a raging inferno,
And today you choose to use its heat and its power in a constructive way.
The way to improve your relationship with anger is to remember that you are not your anger,
You are the one holding it,
So use it responsibly and wisely,
Channel it with conscience and care.
Let it push you to speak up,
To stand tall,
To set clear boundaries,
To right a wrong.
Use it to do the right thing,
Don't let it use you.
In the silence that follows,
Think of a way that you could use your anger to turn up differently in the world.
Think of a scenario where you haven't made your boundaries clear,
Where you haven't spoken your truth,
And maybe where you need to right a wrong.
Imagine yourself now using your anger to do the right thing.
You have now seen yourself either speaking your truth,
Writing a wrong,
Or honouring your boundaries,
All of which promote a feeling of self-worth and self-respect.
It's now crystal clear to you that you have the power to transform and redirect your anger.
You can turn fury into focus,
Pain into purpose,
And you can change your reaction in any given moment and plot a better course.
This is emotional alchemy,
Where,
By focusing your mind and using conscious intention,
You can always change your emotions and use them for the greater good.
Today,
You use your anger to build new attitudes,
New dreams,
And new hopes.
You now realise anger is not your enemy.
It's not to be feared.
It's a vehicle for positive change.
