Anger Release: SOS Series

Emotions are complex. This SOS leans on neuroscience and mindfulness to guide de-escalation of moderate to intense anger or rage. Using brain-friendly repetition and heart-soothing empathy, Jerilea leads only where she has been herself.
SOS meditation is meant for immediate alleviation, and not to replace professional mental health services.

You are not alone.
Bookmark the entire SOS Series to have readily available.

Transcript

You made it here.

Well done for taking this step.

Deep inhale.

You're here because you're experiencing a high or uncomfortable level of anger or rage right now.

Let's work together to de-escalate.

You are not alone.

Deep inhale.

Exhale.

Inhale.

Exhale.

Movement.

Pace by walking or sway your upper body while sitting.

Safe movement.

This anger has given you a boost of energy and we're going to work with this energy safely.

Inhale.

Exhale.

Anger.

I acknowledge you.

Anger you will not be dismissed or minimized.

Here you are here for a reason and you deserve space.

Let's inhale now for three seconds then exhale for five.

Beginning now.

Inhale three,

Two,

One.

Exhale five,

Four,

Three,

Two,

One.

Inhale three,

Two,

One.

Exhale five,

Four,

Three,

Two,

One.

Inhale three,

Two,

One.

Exhale five,

Four,

Three,

Two,

One.

Breathe.

Anger you are here and I honor that.

Anger we are safe together.

I am safe in my breath.

These big emotions are a jolt to my energy.

To safely release this energy we'll practice lion's breath three times.

Directions first.

Inhale through your nose with your mouth closed.

Then open your mouth wide and stick out your tongue downward toward your chin.

You'll exhale if you can do so safely with a sound feeling the breath come from deep within and releasing a primal energy.

Beginning now lion's breath one.

Lion's breath two.

Lion's breath three.

Release.

Notice tension in your face.

Release it.

Notice tension in your neck and shoulders.

Release and move them.

Notice tension in your hands.

Release.

Scan and release any other tension in your body now.

Breathe.

Breathe.

Anger we can coexist safely right now.

Anger I will feel you but I will not attach to you.

I am safe in my breath.

Counted breath again this time inhale for four exhale for seven.

Begin now.

Inhale four three two one.

Exhale seven six five four three two one.

Inhale four three two one.

Exhale seven six five four three two one.

Inhale four three two one.

Exhale seven six five four three two one.

Breathe release.

I feel this anger and it is valid.

I feel this anger but I will not attach to it.

I feel this valid anger without attaching.

Breathe release.

As big emotions subside a little bit or a lot our bodies begin to release in ways that require caring attention.

You may feel now like splashing cold water on your face or placing a cool cloth on your forehead.

You may feel like walking outside in nature grounding yourself with what's around you.

You may feel now like journaling your feelings unjudged for your eyes only.

You may feel now like resting or napping.

With anger or rage tears often seek release.

Allow them.

You are so brave to face these big emotions safely.

You are not alone and the anger will pass through.

Repeat the SOS as needed.

Safely releasing.

Literally breathing.

Reviews

So helpful! I appreciated the approach of not pushing anger away, but acknowledging its appropriateness and purpose. The breathing exercises along with the words helped me to stop fixating on it. Thank you!

Very very helpful in calming me down. Anger was punished as a child and it is difficult when it arises as an adult. This meditation was perfect reminding me that I was safe and also allowing it to pass through me. Best one I have found to get a quick reset! Loved the lion breathing! Thank you!

Felt like I was being held. So nice to hear a calming voice in the midst of my anger, so I didn’t have to be alone. Definitely helped

That was SO GOOD I wish I had it yesterday when I was really wrapped up in my anger but glad I found it the following day. “Do not attach to your anger.” I just want to let it go. Thank you!!!

Thanks you! Feeling so much better! Choosing what to do next from your recommendations. Most likely a walk in the park. Deeply grateful for this powerful and effective meditation. So glad I found you. 🙏🏽💚✨💚

I was so angry when I started this, I am better. I wanted to hit and pound someone but I beat my fists against the arms of the chair

This helped me to calm myself. It helped me to acknowledge my anger and set it free.

There are no words. Only emotions and pain. Thank you namaste❤️‍🩹 🙏🏾

TY, I’m trying to sleep and out of nowhere at 2am I thought about how I feel not heard at my pain doctors office. I imagine telling them how I feel and not being received but rejected. It’s so frustrating. Tears flow because I know how hard I work everyday! It’s there job! 🤬 smh

The courage to label an emotion as anger is a curious thing…avoidance of labeling. Is common I believe

Very helpful. Thank you. Clear and succinct.

A suggestion...when locating tension in my body, and releasing it, I found it helped to also put tension into those parts on top of what was already there. Tensing and squeezing those parts (and my whole body) made it easier to release the tension that was already there and made me feel more relieved.

Thanks again for helping me through a tough moment.

I appreciate the fact that you go straight into the meditation without preambles. Thank you!❤️

Amazing! I tried a couple other anger meditation but this truly worked for me! What surprised is by giving anger space and acceptance instead of replacing and pushing anger away actually allows me to feel calmer and validated. Thank you!

I did this after having a dream where I was angry to support the release of my suppressed emotions. It was helpful, particularly the lions breath. Thank you 🙏

Thank you for sharing this gift. Blessings to you 🙏🌈🌿🕊️

Thank you! That was exactly what I needed to release my anger!

I've tried a number of meditations to help process and deal with bouts of anger, but this is by far my new favorite. Big thanks!

I found this effective even applied belatedly.

Immediate anger can be sublimated, only to linger and (potentially) festering. Even justifiable anger needs eventual ministration.

Thanks for your guidance through this activity! 🙏☮️

Wow! Powerful and gentle…exactly what I needed to hear in a storm of anger until it passes. THANK YOU FOR THIS 🙏🏻

Was on the brink of a meltdown, this calmed me. Thank you for this.