Today,
We are going to practice a bit of mindfulness meditation to assist us with managing and letting go of any anger or resentment that we may have,
Or any anger or resentment that might arise in the future.
While anger can sometimes be a healthy emotion used to fuel our wish for things to be better,
It is often brought out from a place of jumping to conclusions or letting go of our control we have over our emotions.
Mindfulness can be a very powerful tool when it comes to controlling our anger and our sudden outbursts.
It can easily help us to step outside of the situation,
To notice our feelings,
And to let them pass in the most beneficial or peaceful way.
Oftentimes we can lose grip of how we truly feel in the heat of the moment or in moments of intense anger.
As always,
I invite you to get into your preferred meditation position and join me as we meditate on our anger and our feelings so that we may better understand them whenever they may arise again.
So to begin,
Bring your awareness to whatever is going on in your life for you right now.
Simply relax your body,
Give in to gravity.
Allow your weight to sink into your points of contact between your body and the floor or the chair or the bed.
What sensations do you feel right now?
You notice any tension?
You notice any resistance towards painful or unpleasant sensations?
Gently turn towards them.
Accept them as best you can.
If you begin to get tense around your breath and soften your body a little bit more with each out breath,
Notice any thoughts as they arise and pass through the mind.
See if you can let them come and go without being able to identify with their content.
Observe them as if they were clouds in the sky.
Can you let these come and go?
Find everything within your awareness,
The kind perspective.
Now allow your awareness to gather around the experience of your breath deep in the body.
Put your awareness on your breath and feel the different sensations in the front,
Back and sides of your body.
Can you feel your awareness within the flow and the movement of your breath?
Use your breath to anchor yourself in the present moment.
Breathing into your body,
Noticing every inhale and every exhale again and again.
Each time you notice your mind is wandered,
Gently guide it back to the breath deep in the body.
Now gently expand your awareness to include your whole body.
Feel the weight and the shape of the body as it sits,
Stands or lies.
Turn your awareness towards any pain or discomfort and let it pass.
Let's work on this for a moment.
Take a few moments here and try to let your thoughts come and go.
Your feelings,
Sensations,
Let them come and go.
Don't identify with them.
Just notice them and allow them to pass.
Continue to bring your awareness to your breath.
Notice how thoughts may have arisen over just the past minute alone,
Taking you on a journey you didn't even realize.
Gently bring yourself back to the breath.
The mind will wander,
But it's very important that we can recognize when this happens and bring ourselves back gently without judgment.
H Gently bring your awareness back to my voice.
As we come to a close,
I hope you will continue this practice and recognize your thoughts as they arise.
Recognize them as just what they are,
Thoughts.
Like trains at a station,
You decide which ones you ride and where you want to go.
Practice letting go of your thoughts of anger and resentment.
Practice recognizing them as they happen,
Acknowledging them,
And allow them to pass.
You do not have to hang on to them.
They don't have to fill your mind and influence your actions.
