Sit comfortably.
Find a posture that feels dignified and also lets you relax.
Let your eyes close.
Take a deep breath.
Let it out slowly.
And another.
Let the body sensations come to the foreground.
Quickly scan from head to toe,
Looking for any tense spots.
When you find one,
Amplify the tension a little.
Lean into it.
Then let it go.
Let it relax.
Now,
Let the body sensations recede into the background.
Engage your imagination.
Call to mind and visualize a situation where you were angry.
Picture it as clearly and vividly as you can.
It doesn't matter if it's hazy and dim.
Just picture it as clearly as you can.
Let the incident play out in your imagination.
What do you see?
What do you hear?
What do you smell and taste?
Who is present?
What are they saying?
How are you responding?
Feel yourself getting angry.
Amplify the things that are making you angry.
Feel yourself getting angrier.
Really feel angry.
Now,
Bring the body sensations back to the foreground while still visualizing the incident.
Notice what sensations are present in the body as you get angry.
What are the sensations in your face?
Are you frowning?
Tensing your forehead and around the eyes?
Tensing your jaw,
Lips,
And tongue?
Does your face feel hot?
What are the sensations in your neck and shoulders?
Is there movement?
Is there tension?
Is there a hollow or nauseated sensation in the throat?
What are the sensations in your chest?
Does it feel as if your heart is racing?
Is there tension?
Is there heat?
What are the sensations in your abdomen?
Does it feel hot?
Tense?
Sick?
Sick?
Now stop visualizing the situation.
Let the incident go while the body sensations remain.
You still feel angry.
Scan the body again to see what sensations make up this feeling.
Scan the face,
Neck,
Shoulders,
Chest,
And abdomen.
You still feel angry.
Scan the body again to see what sensations make up this feeling.
Scan the face,
Neck,
Shoulders,
Chest,
And abdomen.
Realize that without the visualized incident,
There's nothing more or less to feeling angry than this particular combination of sensations.
This is revelatory.
Lean into each area one by one and let go of the effort that's creating tension there.
Let go of the effort in the face,
The neck,
The shoulders,
The chest,
And the abdomen.
Watch as the tension disappears.
When you find something other than tension,
Lean into that too.
Does your face feel hot?
Lean into it by picturing the heat intensifying and expanding like a balloon.
Then pop the balloon and allow cool air to flow in.
Does your abdomen feel unsettled and sick?
Lean into it by gently centering your attention there.
Then picture an opening,
A window in the abdomen.
Let the sick feeling escape through the window and dissipate.
When you feel you've come to the end of your exploration,
Sit quietly for a moment,
Then gently let the eyes open.
