Hi,
Welcome to this space of stillness and to this meditation for releasing anger.
I'm Sarah,
And I'll be guiding you today.
Come to a seated or lying down position that's comfortable for you and close your eyes or soften your gaze,
Taking a moment to arrive here.
Today,
We'll be meditating in hopes of releasing anger.
Anger serves a protective and motivating purpose in our lives,
But too much anger for too long can have negative effects on our bodies,
Our mental health,
And our relationships.
We'll be practicing with a mantra to encourage the release of the anger we might be having trouble letting go of.
If available,
You might turn your palms face up in a physical reminder of release.
To begin,
I invite you to check in with yourself.
How are you feeling?
What are you feeling?
Resist the urge to judge your feelings as good or bad.
Allow yourself to simply be without any judgment.
Just be.
Take a long breath in through the nose and a slow breath out through the mouth.
Again,
Inhale through the nose,
This time rolling your shoulders up towards your ears,
And as you exhale,
Let them drop.
One more time,
Just like that.
Inhale through the nose,
Roll your shoulders up,
And exhale out the mouth as you let the shoulders fall.
Know you can return to your breath at any time throughout this meditation to anchor yourself.
Now,
Working with the breath,
On each exhale,
Repeat this phrase to yourself or out loud.
Let it go.
Let it go.
Let it go.
Take your time and be patient with yourself.
Noticing when your focus starts to wander and gently bringing it back to our mantra.
Let it go.
Let it go.
Let it go.
Acknowledge what comes up for you,
Any physical or emotional sensations.
Again,
Not judging anything as good or bad,
It just is.
Exhaling,
Let it go.
Continue in this way for a few moments,
Always remembering you can come back to your breath whenever you need to.
Let the mantra go now,
Knowing you could come back to it anytime you notice lingering anger.
Begin deepening your breath as you bring your awareness back to the room around you.
Bring your hands to your heart,
Stacking one on top of the other,
Acknowledging the work you've done and ending the day with a smile.
Let go of anything that might have come up for you.
Bow your chin to your chest.
Thank you for sharing your time with me today and thank you for sharing your practice.
I hope you have a wonderful day and I'll meet you back here next time.
