Embracing And Releasing Anger

This is a deeply exploratory practice which uses hypnotic suggestions, subconscious inquiries and mindfulness techniques to help you forge new neuropathways, allowing your conscious mind to remain aware, and harness and manage your anger in helpful, rather than hurtful ways. This practice can be used when you are feeling anger in the moment, or if you have been feeling anger frequently or intensely. For best results, please listen often, take notes, and perhaps use it in conjunction with my other anger re-programming meditations. My hope for you is that through new understanding, you will be able to embrace and release your anger, bringing you greater peace.

Transcript

Hello,

Friend.

I'm Susan Lorenzo Blair and I welcome you to our meditation space.

Thank you for joining me I'm excited to be with you This relaxing meditation is designed to help you understand your anger as a guide and a protector You know anger is a signal to remain aware and in the present moment in No time at all the use of these hypnotic suggestions Subconscious inquiries and mindfulness practices will forge new neural pathways Allowing your conscious mind to harness and manage your anger in helpful rather than hurtful ways Okay,

Let's get started with our practice Sit or lie in a comfortable position with eyes gently closed Your arms open legs uncrossed Perhaps with feet splayed open and palms facing up Now draw your attention to the crown of your head and Let it be gently lifted and your spine gently engaged Now imagine a bright golden light gently warming the crown of your head This is the universal light and it carries to you all of the ancient wisdom of all times and places This is the universal light and it carries to you all of the ancient wisdom of all times and places The universal wisdom flowing through every conscious being Breathe Just be in the stillness and breathe As you inhale now you expand with the light of universal wisdom As it fills your lungs and expands your belly As it fills your lungs and expands your belly and seems to fill you all the way to the top of your skin Radiating off your skin glowing in and around you Feel the beauty and power of this golden light Good Now your breaths have become enlightened breaths Full of all the wisdom of the universe the wisdom that also lies deep within you In your brain in your heart in your senses With every inhalation you are engaging your whole body Mind and spirit to discover truths about why your anger has shown up in your life About how your anger is here to serve you With every enlightened breath more and more you will recondition your response to anger So that it may be used for good and not harm You will More and more Start to see your anger as a living breathing part of you A part designed to help not hurt you or others With every breath You will be able to lean into your anger whenever it arises Without having to take action right away you will more and more find the most assertive firm articulate voice With which to express your anger without using aggression or violence Then your anger will bring you confidence and peace you will have learned from all the wisdom already there inside of you about your anger Now please set these as a starting point for your next step To find the strength to be ready there inside of you about your anger Now please set these as intentions deep within you A heart opening mind expanding commitment to embracing and releasing your anger Good Now let's relax your body a bit more so that we are fully ready to explore If at any time you notice any tension or discomfort or notice that your mind seems to wander this is actually very good Because noticing means that you are becoming aware Noticing means that you are present right now in this moment and that is key to meditation and mindfulness So please do not try to resist any distraction or discomfort Simply notice whatever you can and return to the sound of my voice and the space between my words Please return your attention and check that your spine is still engaged with your head gently lifted Now allowing your shoulders and your feet to sink into the grounding of the earth beneath you Allowing your body to sink down down deeper deeper Allowing your muscles to soften to relax to expand deeper deeper down down Allowing your mind to calm down down Breathe deep full enlightening breaths Just be in the stillness of your body in your most sacred self and breathe Good Now right here with me in this space we have opened your anger is welcomed Feeling your anger fully here will not hurt anyone you are safe Remember that anger is simply energy emotional energy that can change and shift and pass through you I wonder if you could take a few moments to get in touch with something or someone who makes you very very angry Take a few moments and allow yourself to picture or think about this person or thing that causes you anger Once you are there with your anger I would ask you for just a few moments to try what Pima Shodran has suggested To feel the feeling fully and drop the story So just for now try to feel your anger without any narrative attached to it without going to why or trying to defend or explain it So without story or narrative or defenses or searching for explanations please just fully feel your anger now So without story or narrative or defenses or searching for explanations please just fully feel your anger now I'd like you to please observe how it feels in your body Where in your body do you feel the anger most?

Take a moment to check in See where the anger is settling or surging or twisting or turning in your body Perhaps it's a heat or a flushing of your face or skin Perhaps it's a tightness in your chest or belly or tension in your muscles Perhaps it feels more like an adrenaline surge Whatever comes up in your body please try to lean into the sensations Remembering that they're only sensations they ebb and flow and they will not last forever Lean into your body and see what comes up for you Perhaps you may even want to ask it,

Anger,

What do you want to teach me by showing up here in this part of my body in this way?

Let's sit for a moment and maybe wait for answers to come if they are to come today Let's sit for a moment and maybe wait for answers to come if they are to come today Let's sit for a moment and maybe wait for answers to come if they are to come today Let's sit for a moment and maybe wait for answers to come if they are to come today Let's sit for a moment and maybe wait for answers to come if they are to come today Let's sit for a moment and maybe wait for answers to come if they are to come today Let's sit for a moment and maybe wait for answers to come if they are to come today I'd like you to see if perhaps this anger might start to look like an object,

Maybe it takes a tone or a pace,

A certain color or shape Please now see if your anger might come up as any shape,

Color,

Form,

Object,

Creature or a type of person Explore that a bit here What does your anger look like?

What is this anger?

It's a fear of the unknown and the unknown is a fear of the unknown and the unknown must be bothered by it It's a fear of the unknown and the unknown must be bothered by it You may have noticed as you sit with the anger in the space that it's started to feel joined or even morphed into other accompanying feelings Please take a moment to ask your anger if it may be joined by any of these other emotions.

Depression.

Hurt.

Shame.

Guilt.

Powerlessness.

Vulnerability.

Just take a moment,

Breathing in light and breaths,

And explore what comes up.

Good.

Deep breath.

Good.

Now I'd like you to ask your anger deep within the wisdom of your body if perhaps it is emerging as some sort of physical pain,

Ailment,

Or illness.

Take a moment and let that question settle within you,

Breathing in the stillness and see what comes up.

You may be starting to realize new things about your anger.

This is a process of embracing and integrating this feeling,

Rather than resisting,

Rejecting,

Repressing,

Or over-identifying with it.

With your wise mind and your wise heart,

You are free to release some of its intensity and frequency.

Of course,

You are a fully healthy person with a full range of human emotions,

And so it is expected that your anger will come to protect you,

To teach you.

And sometimes you may not be able to feel the things that you want to feel about your anger.

You may not be able to behave in a way that is not harmful to yourself or others,

But you can allow it to teach you.

And when it does,

It will become a signal for you,

Like a beautiful red flashing light,

To stop,

Breathe,

And just wait.

Just wait,

Breathe,

Look inward,

And observe what comes up.

When we repeat this practice,

It reminds us that as long as we do not hurt ourselves or others,

No one can decide for us what our anger should look or feel like.

Your anger is not bad or wrong.

It's simply an emotional energy,

And it can come and go like all others.

Releasing your anger will happen as a natural consequence of allowing it to run its course,

To pass through you,

Imparting its wisdom,

And by asking,

Allowing you to let it go.

By asking and allowing you to learn.

By asking and allowing you to take any necessary action that needs to be taken in a way that does not harm yourself or others.

You are ready.

You are ready to feel,

Embrace,

And release your anger as many times as it comes up and wants to show you what you may need to see.

I honor you and admire you for doing this work,

For digging deep,

For looking inward,

For the answers on your journey of self-evolution and higher consciousness.

As we end now,

I want you to take a moment to check in with yourself and see how you're feeling.

After you reorient yourself to present time and place and allow your eyes to gently open,

You might want to take a minute to jot down whatever came up for you.

And if you'd like to continue exploring and reconditioning your anger responses,

Please return to this meditation and see if anything new emerges.

You may also want to deepen your exploration of this subject by listening to one of my other meditations on anger and peace.

Okay,

So take a nice few deep breaths and allow yourself to enter into the rest of your day and whatever life may bring you today with peace and calm and newfound wisdom,

Taking pride in the fact that you are always on the journey to understanding yourself more.

Thank you again for being with me,

For doing this work.

This is Susan Lorenzo Blair.

Namaste,

Friends,

And peace be with you.

Reviews

Ahh, that was a much needed meditation. I feel so much better and I learned more about my anger. Mostly that it’s a reaction towards fears; vulnerability, past hurts & traumas and powerlessness. I will explore this some more. 🙏💕

Absolutely beautiful. I've always tried to oppress anger for fear that it's bad, but this meditation helped me to release and accept it for what it is; thank you.🙏💚🦋

This flow is exactly what I was looking for. I will keep coming back, thank you 🌸

Was really angry at my boss..after l did this, a miracle happened!! He came and apologised without me doing anything..thanks for this 🙏

This is the best anger meditation I've found so far. Thank you.

This was so good. Thank you for this meditation. When I chose it earlier i was super angry but later when I decided to actually do it I thought i was not angry anymore, but decided to try it anyway.
I found out i was still very angry and upset. Allowed myself to feel it all really helped me. 🙏🙏🙏🙏🙏

I looked at the anger without the story and found it wasn’t anger after all. It is sadness. That’s another meditation.

Thank you for helping me uncover what my anger was trying to teach me. Thank you for doing this profound work 🙏🏻❤️

Very helpful at the end of a horrible day. Thank you.

It's the first time I have really thought about anger and I think this is a meditation I will be coming back to, to help me explore more, thank you x

Thank you, I have a novel to write about my dear friend Anger now ♥️😭😉

Susan, just want to thank you for this wonderful meditation. It really helped me and I thank you so very much

I've not done such a focused meditation before and this was really helpful with recognising that the anger emotion is perfectly valid

very helpful, good guidance

Thanks so much for this practice. It really helped me process my anger and stop me from doing and saying something I would have otherwise regretted.

Great guide. For me this has the right tone....speed......content and background music. It has really helped me

Very helpful 🙏🏼

Thank you, Susan! This is a wonderful soothing and healing meditation! ❤️🙏