Anger can rise up quickly and out of the blue,
But we don't have to react just as quickly.
When you find your heart beginning to race,
Warmth climbing up your neck,
And an overwhelming sense of aggravation rising up,
Take a moment to pause.
You'll find you can do this meditation any time you feel anger welling up,
But it's important to do it before you find yourself reacting.
Put down your phone and take a moment to settle into a seated position.
Close your eyes.
Take a deep breath in and slowly let it out.
Again,
Deep breath in and another out.
As you follow these breaths,
Notice the speed of your thoughts slowing down,
The hotness of your mind cooling down.
Continue to follow your breath.
Whatever made you angry isn't important now.
It's only important to take this moment to yourself to regroup,
Relax the body,
And move from a state of reactivity to a state of caring for yourself.
This breath in and the exhale.
This is the medicine.
Relax your muscles in your face.
Unclench your jaw.
Feel your tongue slide back.
Let go of the tension in your neck and shoulders.
Loosen the back muscles.
Feel your body sink into your supportive sit bones and know that you are on solid ground.
Anger happens quickly.
It's a valid and fundamental,
Important emotion.
But anger is not who we are,
And it does not have to control our actions.
We physically feel our best and we do our best thinking when we are not angry.
Storing anger away in the body is like taking poison.
So take this time to release it and bring into focus the emotional life you actually want for yourself.
Fill the space with peace and calm.
On the out breath,
Repeat in your head,
Release anger.
On the in breath,
Fill with peace.
Again,
Release anger.
Fill with peace.
Take a moment to appreciate your effort in taking this moment to breathe,
Release anger and practice self compassion.
It's a beautiful gift you give to yourself.
