Anger Release Meditation

I created this meditation to help you get in touch with your anger, connect to the root cause and release emotional charge. Your anger is a messenger and informs you when your boundaries are being crossed or your needs aren't being met. Learning to work with and process your emotions can be empowering and liberating.

Observe how you feel, and what's coming up for you and sit with it. It's a practice that gets stronger with repetition.
Come back to this meditation to dig deeper and get to the root of your emotions.

NOTE:
Don't do this while driving or in traffic of any kind. If pregnant, please only breathe very slowly, and take little breaks.

Transcript

Welcome to your Angle Release Meditation.

Find a comfortable resting position,

Laying down on your back,

Seated or even standing up,

Whatever feels most supportive for you in this moment.

Take a look around the room and then close your eyes down.

Put one hand on your heart,

One hand on your belly.

This will help you feel more connected to your body and your breath.

Take a deep breath in through your nose,

Deep into your belly and all the way out through your mouth.

Another deep breath in through your nose,

Deep into your belly.

Hold for a moment and release slowly through your mouth.

One more time,

Deep breath in through your nose,

Deep into your belly.

Hold for a moment at the top and release slowly through your mouth.

Relax your head,

Your eyes,

Face muscles,

Drop your jaw,

Relax your neck and your shoulders.

Your upper arms,

Lower arms,

Hands and your fingers.

Relax your chest,

Your belly,

Your hips,

Relax your pelvis floor.

And if you feel tension somewhere along the way,

Just send a deep breath into that place to help ease the tension.

Relax your thighs,

Your knees,

Calves,

Ankles,

Feet and your toes.

Feel the ground beneath you for a moment and notice its capacity to fully hold you.

And see if you can give a little more weight,

Relax a little deeper into that ground.

Now bring your attention to your body and notice any thoughts any emotions or physical sensations that may be present.

And then take a deep breath in through your nose and with your next exhale imagine to release anything you don't need.

Good,

That's it.

One more time,

Inhale through your nose and with your exhale imagine to release anything you don't need.

One more time on your own.

Remember a situation that made you feel angry or upset.

Maybe it's a situation you faced many times,

Something recurrent.

Or if anger is new to you,

That's okay too.

Just follow your imagination and let it guide you.

What happened in this situation?

Who was with you?

And how did you feel?

If nothing comes to mind,

That's okay too.

Just get curious and observe what thoughts and emotions are coming up for you.

And then notice where you feel that sensation of anger or upset in your body.

This may feel like a knot or a fire,

A heaviness or even a tingling.

A heaviness or even a tingling.

The feeling may sit in your heart,

In your throat or maybe in your lower back or in your head.

Just notice where you feel it.

And once you found that place in your body,

Send a few deep breaths there and just imagine to open up that feeling even more.

Give it some space to expand.

And then see if you can feel a little deeper into that place.

How does it feel like?

Is it hard?

Is it soft?

Is it open?

Is it closed?

Is it stiff or is it moving?

This is the part of you that's angry or upset.

What do you notice about this part?

Is it allowed to feel anger?

Is it suppressing anger?

Does it feel shame for being angry?

Observe what feels true for you here.

Where did you learn to manage your anger this way?

Maybe you learned it from a parent,

A caretaker,

A sibling,

Someone at school.

Feel into that angry or upset part of yours for a moment and just notice if there's anything they need to say or speak out to somebody.

Maybe you can take that part of you by the hand and support them if they have to say something to somebody.

Just imagine the person standing right in front of you and you can tell them whatever you need to tell them.

If that's not the case,

That's okay too.

Just ask that part of you if there's anything it wants you to know.

Let that part know it's allowed to be angry and it's safe to feel that anger.

It informs you when your boundaries are being crossed.

Maybe you can take that part of you by the hand and support them if they have to say something to somebody.

And your needs aren't met.

And if you cannot feel that,

You cannot communicate it to others so they won't know what you really need and feel and what's not okay for you.

By getting in touch with that part of you that's angry and feeling your anger in a safe contained space,

You actually learn to manage your emotions and communicate your needs.

We're going to use our breath in order to support that part of you that's angry or upset and let it feel out whatever needs to be felt right now.

For that practice,

We're using a two-part breath.

That means we're breathing in twice through the nose,

First deep into the belly,

Then up to the chest and out all the way through the mouth.

It sounds like this.

Use your breath and feel into your body.

Let's get started.

Let go a little more of your mind and use your breath to make space for all your emotions.

All you got to do is breathe and feel whatever's coming up for you.

And if you're in your mind,

If there's resistance,

That's okay too.

Just reassure your mind that it's safe to feel and feel.

Safe to breathe.

Meet yourself where you're at.

Breathe and feel.

Know it's safe to breathe and know it's safe to feel.

All your emotions are welcome here.

So whatever needs to come up,

Let it come up,

Let it come out.

If you need any movement,

That's okay too.

If you need to shake it out or whatever feels right for you,

Allow yourself to go there.

Just don't harm yourself or anybody else.

If the anger is here,

Allow it to be here.

And if it's accessible for you,

See if there's even something else under the anger.

See if you can feel a wound,

A need under the anger.

What is the anger protecting?

Now release the breath and come back to your normal breathing.

Observe the part of you that was angry or upset.

How is it feeling now?

Is it still angry or upset?

Has the emotion transformed?

Did any realization arise?

And if nothing changed,

That's also okay.

Notice if you realized what need the anger was protecting.

Was it the need to be heard?

The need to be seen?

Loved?

Or was it protecting grief or loss?

If you didn't get to open up your anger today,

Maybe you got in touch with another feeling,

A sensation or some sort of realization.

Now put your hand on your heart and just for a moment imagine how you want to respond next time you get upset.

Next time you get confronted,

Your needs aren't met or your boundaries are being crossed.

How does it feel when anger starts coming up within you?

What is the moment you suppress it?

Or what is the moment you're losing control?

Could you take this as a signal that your needs aren't being met or that your boundaries are crossed in some way?

What would help you to regulate yourself in that moment?

How could you honor your own authentic needs and respectfully communicate them to others?

You get to communicate your needs respectfully and you get to listen to your anger and let it be a messenger for whenever something doesn't feel aligned to you.

Let it signal you and learn how to experience the sensation in your body and process your anger healthily and safely.

Take a deep breath in here through your nose deep into your belly and sigh it out through your mouth.

Before we close,

Feel your heart one more time.

Choose one little thing that you promise yourself here,

That you will keep.

One little thing you promise yourself.

Maybe that is speaking your needs,

Practicing processing your emotions,

Allowing yourself to feel your emotions,

Whatever it is for you,

Take a moment to really make that promise and feel it in your body.

And then also take a moment to thank that part of you that is angry or was angry and upset.

Or maybe it was repressed or it was hurt or it was hurt by someone else.

Maybe it was repressed or overly expressed.

Whichever is true for you,

Thank that part if it's accessible to you because it did try to support you and keep you safe as long as it did.

Now you get to make a different decision.

Take one more deep breath here into the nose and out through the mouth.

Feel the ground beneath you,

Start wiggling your fingers and your toes.

Maybe you want to stretch out or just stay where you are a little longer,

Whatever feels right for you.

Thank you for joining today and thank you for your trust.

Take good care.

Reviews

Really helped me tap into my anger and tackle it with breath work. I focused on one person and during the practice I told her all the reasons I am so angry.

Outstanding meditation. I’ve had chronic anger about an unresolved situation. This gentle meditation allowed me to quietly look at my anger with curiosity and without judgment, and for the first time, recognize and identify the unmet need that’s underneath. As a result, I’ve been able to shift from helplessness to proactivity and as I’ve made that shift, miraculously the anger is no longer there. Brilliant work. Thank you.🙏💜🙏

Thank you for helping me Vanessa ❤️you voice conveys trust and I appreciate your work always ⭐️

This was a mindblowing experience. Thank you ❤️

reminder of the white light

I thought I was angry at the world.
At noise, at people, at mistakes, at everything.
But when I got quiet, when I breathed deeply, and looked behind the anger…
I saw something completely unexpected: a white light.

Something beautiful. Something pure.
Something I had been shielding all along.
It wasn’t just that others couldn’t see me — I couldn’t see myself.
I couldn’t hear myself. I ignored myself, day after day.
And of course I was angry. Rightfully so.

Because underneath all those layers, there’s something precious.
Something that doesn’t need fixing.
Doesn’t need to be silenced.
Just needs to be seen.

My light.

That was perfect. Yesterday on my monthly therapie session I descoverd with my therapist that I don’t give my anger any space, I put it in a box far away and tell myself story’s about how I think I should feel in stead. Because I feel the need to make everything happy and positive. Well that is bullshit. I may feel angry en sad and let people know. There is no shame in that. But yesterday I couldn’t reach that box. This meditation was what I needed to reach and open that box. My body was shaking and releasing and crying. So so angry why I lost my baby girl and why it looks like everybody is pregnant and having living, healthy baby’s. Live is so unfair. Thank you for helping me release that stuck energy 🙏🏻✨❤️

I felt tingling in my hands.. I released a bunch of suppressed emotions. That angry child trapped inside finally had their chance to come out and release its anger and frustration through the body. I think I want to do it more. Thank you for your guidance.