I'm Shania Gordon and I am so glad you're here.
I'm a mindfulness meditation practitioner and this session is on caring for your anger.
But before we begin,
I would love to acknowledge a few things.
The practices I share are rooted in ancient mindfulness traditions and they originated in South and Southeast Asia and I offer them here in a trauma-informed secular way.
I also just want to remind you that this space is yours.
There's nothing you need to get right and nothing you need to push through.
You are in full control of your experience.
My guidance is just an invitation.
Your body and your spirit get the final say.
And when you are ready,
I invite you to settle into a comfortable position.
Rest your hands wherever they fall most naturally to you.
And once you've settled in,
You can close your eyes or soften your gaze.
Let's take a couple of deep soothing breaths.
On your next inhale,
Repeat the following words.
Breathing in,
I calm my body.
Breathing out,
I calm my body.
Continue to take these deep and soothing breaths.
Noticing the physical sensations the body creates when you breathe.
Notice the connectedness between your breath and your body and continue to repeat the words.
Breathing in,
I calm my body.
Breathing out,
I calm my body.
Following the gentle breath in and out.
Feeling all tension from your body release with your breath.
Allow the breath to settle.
Let it be soft and natural.
And as your breath comes back to its natural pace,
Bring to mind an area in your body where you feel anger the most.
You may feel anger in your shoulders or your neck.
Maybe you feel it in your chest.
Maybe you feel it in your hands or stomach.
Just notice where you can feel anger most prominently in your body.
Now see if you can relax this part of your body.
Sending your breath to any tension or discomforting areas.
Allowing them to relax.
So if you feel tension in your neck or your shoulders,
Relax them down away from your ears.
If you feel tension in your face,
Ease the space between your eyebrows and relax your jaw.
If you feel tension in your belly,
Allow it to become completely soft and loose.
Maybe your hands are clenched into fists.
Allow your hands to relax and soften.
Allow all your muscles to become smooth and relaxed.
Take a moment to acknowledge how you are controlling your anger.
Right now,
Appreciate your decision to relax and to tend to your anger in a relaxed and peaceful manner.
Anger is a very challenging feeling.
It disassociates us from who we truly are and puts those around us in discomfort.
But acknowledge that it's okay to feel angry sometimes.
The important part is to notice when anger is present in your body.
Acknowledge it and accept it so that it can dissipate with ease.
When you catch your feelings beginning to fire up,
Acknowledge that you are feeling angry and repeat the following words as many times as you need to as you take deep breaths.
Breathing in,
I am aware anger is in my body.
Breathing out,
I am caring for my anger.
Allow yourself to sit with the feelings of anger for a few moments.
Then with your breath,
Consciously choose to let it go.
Watch your anger drift away in your mind as if it were being swept away like a cloud in a breeze.
And after the emotions of anger have grown smaller in size and you are feeling more calm and collected,
You may want to address the situation you are upset with,
Or you may just choose to let it go.
When anger is no longer in control of your thoughts and actions,
You can think more clearly and make decisions that are most appropriate for you.
Begin to deepen your breathing.
As this practice draws to an end,
I invite you to begin to stretch your body gently.
Maybe start to wiggle your fingers and toes.
And when you are ready,
Open your eyes.
Extend some love and gratitude towards yourself for taking this time out to care for your anger.
It's been an honor to guide you.
I am grateful for the path,
For the practice,
And most of all you.
The community.
And until next time.
