Hi there,
My name's Ruthie,
And you're here because you're feeling really angry.
Before we get started,
Let's take some cleansing deep breaths.
Inhale and imagine your lungs stretching into your hips.
And exhale,
Blowing your air out through a straw.
Don't worry,
This straw is compostable.
Let's do that again.
Inhale into your thighs this time.
And exhale,
Pushing all of that air out through your straw.
Hmm,
That felt good,
Didn't it?
Last time.
And we're gonna make it good.
Inhale and imagine your lungs stretching into your feet this time.
And don't just take in the air.
Imagine you are also inhaling a golden light that represents all the love that exists in the world for you.
Inhale your self-love.
Inhale the Divine's love.
And as you exhale,
Push out all of that tension,
The stress you're holding in your body.
The anger already got your attention.
You don't need to hold it in your body any longer.
Push it all out and maybe give your body a good shake.
If that feels right.
Now I'll give you a few moments to take a few relaxed breaths as you settle in for this guided reflection session.
If you feel your mind beginning to wander,
Just bring it back to the details of your experience breathing.
To the feel of air touching your nostrils going down your airway.
Of your intercostal muscles,
The muscles between your ribs expanding and contracting.
To the feel of your body decompressing as ease overtakes it.
Release the tension in your face,
Your neck,
Shoulders,
Abdomen,
Hips,
Thighs,
And your feet.
Let it flow out of you.
Anger is a sign that we perceive something as not right.
Anger is a sign we are hurting in some way.
When we reflect on our anger,
We can usually diffuse it by getting to the heart of the matter.
This practice doesn't exist to invalidate your feelings of anger,
But to create space for you to communicate to yourself and possibly to others why you are truly upset.
Recall the situation that angered you as vividly as you can.
What was it about?
Who was involved?
Where were you?
Now,
Notice where your anger is showing up.
Notice how it is showing up.
Is it in your chest or stomach?
Have your shoulders tightened back up?
Have you gotten warm?
Are there prickles anywhere on your body?
How does anger show up for you?
When we recognize the physical manifestations of our feelings,
Where our feelings live in our bodies,
We can learn to perceive the correlated emotions early.
This recognition allows us to observe our anger instead of over-identifying with it and acting out of alignment with our highest self.
Now,
We're ready to reflect,
Not in an unemotional way,
But in a curious and observational way.
If you'd like,
Take your journal and pen in hand and write your responses to the following questions to gain additional insight and perspective to your anger.
Otherwise,
Focus on developing clear mental responses for yourself.
What role does the person or persons you're angry with play in your life?
Is any of your anger with yourself?
Are there aspects of your personality that cause you to perceive this person or person's actions in the way you have?
Are there any events,
Traditions,
Or cultural norms that have colored your perception of the situation?
Are the feelings you're experiencing magnified by past similar situations,
Even if they involve a different person or persons?
Which boundary or boundaries of yours did this person violate?
What can you do to reaffirm this boundary in a healthy way?
This final question can be helpful in situations involving healthy relationships with typically positive outcomes or in situations with strangers.
What story can you tell yourself about this person or person's intentions that don't involve intentionally hurting you and disregarding your boundaries?
Place your hands on your heart space and inhale Spirit's love for you.
Exhale,
Acknowledging the hurt and anger you felt that you still may feel.
Anger is not bad.
It is a siren,
An alarm meant to alert us.
You have done such an amazing job sitting with and exploring it today.
You may choose to share your reflections or keep them to yourself.
Lean on your reflections and this sense of self-awareness in future situations.
Now as you take another deep inhale,
Roll your shoulders,
Wriggle your fingers and toes.
It is time to come back to your body.
As you exhale,
Remember,
One thing we always have control over is choosing to respond instead of react.
I hope you'll join me again soon.
