Welcome to this meditation.
This meditation is for you if you are feeling angry or upset about a situation,
A person,
Or just in general.
You may choose to sit on a chair or a couch,
Or you may even prefer to do this while walking or lying in bed.
Anger is a normal emotion and we all feel it from time to time.
We will work on reducing the intensity of these feelings and moving towards some relief.
We'll begin by locating the anger within the body.
Without giving it too much thought,
Answer the question,
Where is the anger in the body?
Do you feel it in the chest or stomach or somewhere else?
If you aren't sure,
That's okay.
Once you get a general sense of where the anger is located in the body,
Imagine what that anger might look like.
If the anger had a shape and texture,
What would it be?
Sharp with jagged edges,
Round and smooth,
Rough and bumpy?
And now we'll give the anger a color.
What color is the anger?
Take all of your thoughts,
Your angry emotions,
Your upset feelings,
And imagine that they are all existing within this shape.
You are simply viewing this shape and its contents.
You can see it clearly.
Maybe the shape is even moving or shaking.
This is okay.
You don't need to do anything.
Allow the anger to simply exist.
The anger is now contained,
But it is not ignored or repressed.
Whatever size the anger fills within the body,
Imagine the size shrinking down to a very,
Very small,
Small shape.
Maybe as small as a grain of rice.
Now turn your attention to the top of your head and imagine a soft yellow light filling up the inside.
This light reminds you of sunshine.
It's warm and bright.
This glowing light moves down the neck and towards the chest,
Arms,
And fingertips.
Anywhere the glow moves,
Any tension and stress dissolves.
There is now a sense of peace and lightness.
This soft yellow light continues down and illuminates the abdomen and pelvic region.
Finally,
The light moves down the legs and into the feet and toes.
The whole body is now filled with this warm yellow light.
Any sense of unease or discomfort or tension has dissolved.
As we come to the end of this meditation,
Take a deep breath in and out through your nose.
Take another deep breath in and out through the nose.
Settle into your regular breathing.
You have now taken time to see the anger more clearly in your body.
The anger is allowed to exist,
But it doesn't have to take up much space.
You can choose to bring about a sense of peace and calmness to your body at any time.
Thank you for meditating with me.
Enjoy the rest of your day.
