Releasing Anger

All emotions and parts of us have valuable messages, sometimes it's hard to remember that though when we feel overwhelmed by them. This meditation will allow the listener to learn what their anger needs them to know and then will allow the listener to be able to release anything they are still holding onto that is no longer serving them.

Transcript

My name is Alicia Height and this meditation is meant to help you better understand your anger,

Be able to release it,

And return to a state of peace and contentment.

To get started,

I invite you to take a position that feels most comfortable to your body in this moment.

Slowly close your eyes and begin to focus on your breath.

Coming back to our breath is one of the best things we can do when we're feeling overwhelmed by strong emotion.

And so we'll begin this meditation by taking three rounds of inhales and exhales.

And so begin by inhaling,

Noticing how the belly expands as it fills with air,

And slowly exhaling out through the mouth.

And take another deep inhale in,

And slowly exhale out through the mouth.

And take one more deep inhale in,

And slowly exhale out through the mouth.

And now I invite you to think about whatever situation or person or whatever the trigger was that caused this anger that you're still feeling.

Bring that to mind now,

And allow that anger wherever it may be held in your body wherever it may be held in your body to take up as much space as it needs to.

That may feel counterintuitive,

As oftentimes we want to avoid or push away uncomfortable or what we have deemed as bad emotions,

But the best thing we can do is to make space for all of our emotions and all of the different parts of us as they all have valuable information.

And it may feel hard to notice that sometimes,

Since we can become overwhelmed by our emotions.

And so in this moment,

The goal is to have a different experience where we can sit with anger,

But not become overwhelmed by it.

And so simply welcoming it like you would a loved one,

Inviting it to be here with you now,

And just taking a few moments to notice what anger feels like and looks like to you.

It may feel like a particular physical sensation somewhere in the body.

It may be associated with a certain color,

A shape,

Or an image.

There's no right or wrong answers here.

And now I'm going to spend a few moments allowing you to be in silence with this anger and simply posing the question to it,

If it had a voice,

What would it say in this moment?

What does it need you to know about it?

And now asking anger,

What does it need to feel comfortable need to feel comfortable being able to step back a little bit or being able to release?

Maybe it needs you to commit to taking some sort of action step,

Like setting a boundary with someone,

Maybe having a tough conversation with someone,

Or maybe just being aware of whatever has occurred recently and the dynamics that went along with that experience.

Just letting anger guide you into whatever it needs to feel more at ease.

And now I invite you to ask this anger,

This part of you,

If there's anything else it needs you to know in this moment,

Anything that it hasn't been able to share,

Or anything that it feels like it still needs you to see in this moment.

And now if you're able to simply reflect back to this part of you,

What you feel its message was for you,

And seeing if you also can extend some gratitude for this inner wisdom that this part of you is giving to you in this moment.

And also extending some compassion to how hard this part is working to protect you.

And if you're able to,

Make any commitments to this part as far as what it needed you to do,

If there were any action steps or anything else that it presented to you as something it would like to see from you moving forward,

To solidify that you will receive the message,

And you also are committing to helping yourself and these parts of you.

And then asking this part,

If it could do anything,

What would it like to do?

Many times when we've had these parts or emotions that have been working so hard to protect us,

They don't get to rest,

Or to be at ease,

Or to play,

Or really do anything that bring parts of us joy.

And so just seeing if it will show you what it would like to do,

If it wasn't working so hard to protect you in this manner.

And if it shows you something,

Allowing that to occur in these next few moments of silence.

And now I encourage you to let that part know that you'll keep checking in on it,

Or whatever else you can offer it that feels helpful to it in this moment.

And now we're going to spend a few moments being able to release any tension,

Or tightness,

Or anything else that feels residual within our bodies that is no longer serving us.

And so to do this,

I invite you to imagine that you are standing next to a very calming,

Beautiful river.

Noticing the gentle flow of the river,

And the peaceful sounds that accompany that flowing sensation.

Noticing beautiful pine trees all around you.

Maybe feeling the sunshine and the warmth of it on your skin.

Noticing maybe some birds chirping,

Or any other wildlife that brings you a sense of safety and security in this moment.

And imagine that there is a container in front of you,

And this container has the power to hold as much as you need it to.

It never runs out of space.

Taking some time and letting any of that tension,

Or pressure,

Or whatever sensations you would like to release in this moment,

To travel up through your body,

Out through the crown of your head,

And into this container.

And we'll spend a few moments in silence here to allow you to do that now.

Whenever you're ready,

Imagining the container closing,

And pushing,

Or gently nudging,

Or kicking,

Whatever feels right to you in this moment,

To put that container into the river.

Noticing how the river begins to carry the container downstream,

And noticing a physical lightness within the body that you've been able to feel shift as you fill this container,

As you continue to watch it float downstream.

And then noticing how as the stream continues to carry it further and further away,

It becomes more and more difficult for you to feel or see as it makes its way off into the distance,

Until it can no longer be seen or felt at all.

And just spending a few moments here,

Noticing what it's like to have had that release within the body that you created in this moment.

And whenever you're ready,

I encourage you to be able to reflect on this time that you took for yourself,

And having some gratitude for the parts of you that came forward in this moment.

And whenever you're ready,

I encourage you to bring your attention back to your breath for one final round,

Taking a deep inhale in,

And slowly exhaling out through the mouth,

Gently beginning to bring some movement back into the body,

And slowly opening your eyes and coming back to the space around you.

If you have a few moments,

I invite you to spend a bit more time in solitude,

Reflecting on what was brought to your awareness today,

Maybe even journaling if that feels helpful for you.

Thank you so much for meditating with me,

And I hope you have a beautiful rest of your day.

Reviews

This was amazing realky helped me to not get in my head and angry with my boyfriend

My anger really did speak to me! 😳
Thanks so much for this beautiful meditation! ☺️