Hello,
My name is Sam and welcome to this meditation to help you release anger and learn how to control feelings of rage.
Let's begin by finding a comfortable position to relax in where you won't be disturbed.
You can sit or lie down,
Whatever feels right.
Allow your body to be supported by whatever is underneath you and surrender your limbs to gravity.
You can let go,
You have support.
If it feels good,
Lightly close your eyes and take a moment to enjoy the feeling of not doing anything.
How nice it is to be still and quiet.
Have a gentle awareness for the space around you and get a feel for where you are within this space.
Take a deep breath in through the nose if possible and gently let the air go.
You might even like to sigh audibly,
This softens the heart space.
As the body relaxes,
Start to get a feel for where you tend to hold anger or tension.
Where do you feel knots or contraction?
Maybe in your belly,
Your neck.
The shoulders generally hold a lot of tension or maybe you clench your teeth a lot.
Identify the physical areas where you know your emotions accumulate so that later we can give these some attention.
Breathe in again and this time extend the out-breath so that it lasts longer than the in-breath.
Feel your body soften more as you do this.
Relax your feet and legs and let go in your stomach,
Soften the ribs.
Relax across your chest and around the shoulders.
Let go of your arms and your thumbs.
Relax in your jaw so that your face relaxes and gently ease out any tightness in your face.
If it feels comfortable,
Place your hands over your belly and notice how comforting that feels.
The gentle pressure and the warmth from the hands is very soothing.
You can feel the belly rising and falling with the breath and the constant rhythm is comforting.
Bringing focus to the breathing now,
We're going to perform an easy breathing exercise to help create coolness in the body.
Your blood pressure will lower.
The heart rate will slow down and the body will be put into a deeper state of rest and ease.
As you breathe in,
Count to three.
The out-breath should take double the counts.
So you're breathing in counting one,
Two,
Three and breathe out counting one,
Two,
Three,
Four,
Five,
Six.
Now if that feels too long or too short,
Simply reduce or increase the counts or change the speed at which you count.
The important thing is to make the out-breath double the length of the in-breath.
Continue breathing this way for the next couple of minutes.
Okay.
If your mind drifts away to different thoughts,
Gently invite it back to the breathing so that you remain focused and in the present moment.
Allow your breathing to return to its natural rhythm now.
You can stop counting,
Just relax and enjoy this feeling of peacefulness.
Thinking back to the areas you identified as places you hold onto anger,
We're going to help release this tension using the breath.
Choose one area to start on and this could be the place that you feel the most anger related tension.
As you breathe in,
Guide the breath to that spot.
It doesn't matter if physically you can't actually breathe there,
It's the intention that counts.
As you release the breath,
Allow it to carry away some of the tension so that you're expelling what you don't want anymore.
Breathe in relaxation and breathe out tension.
Little by little your place of tension will start to feel a bit softer.
Continue to breathe into this area and release until it feels better.
It might be that it will take a few sessions before it feels significantly released and that's okay because without a doubt the anger stored has been built up over a considerable amount of time so it will need time to fully resolve.
If you feel another area needs the attention,
Feel free to move onto that one as soon as you are ready.
Breathing in relaxation,
Breathing out tension.
Continue to do this for another minute or two.
Relax your control over the breath now and allow your body to rest.
Anger is an emotion we feel in reaction to something we experience.
We can't change what other people do or say but we can change how we react to it.
These powerful emotions when experienced consistently over time can be harmful to our bodies and minds so discovering ways to manage this is key to finding long term well being.
Using this breathing exercise we did today is one great tool that can help you stay calm.
And faced with a situation that can be very helpful.
