Meditation To Release Anger & Resentment

A gentle guided meditation to help manage anger and to release any residual anger or resentment from a past event or experience... through a lens of compassion and objectivity.

Namaste

Credits:
* Music composed by Chris Collins and indiemusicbox

Transcript

Find a comfortable spot where you won't be disturbed and where you can feel completely safe,

Where you can think and feel freely.

When you're ready,

Gently close your eyes.

Let's first enjoy three cleansing breaths together here.

Take a deep breath in through your nose and a loud,

Freeing exhale through the mouth,

Emptying your lungs and letting any tension go with that exhale.

Take another deep breath of fresh air in through the nose and a liberating exhale through your mouth,

Letting all the frustrations melt away in this moment as you become more and more present to the space around you.

And one more deep,

Refreshing breath in through the nose and soothing exhale through the mouth as you rest your attention fully in the here and now.

Right where you are is perfect.

For the remainder of this meditation,

Simply allow your breath to flow in and out of your nose naturally.

Begin bringing your awareness to the open space around you,

Where you're sitting.

Expand that awareness to the empty space in the room and continue expanding that awareness to the space outside your room,

Outside your home and to that vast space that occupies the big blue sky.

Notice just how spacious empty space feels.

When we get upset,

We often tense up and the space inside us feels constricted.

Our breath becomes shallow and we get trapped in a loop of dialogue that fills up that space in our head.

But if we have a moment of awareness in those heated situations,

In those heated moments,

We can then choose to breathe deeply into those areas and we can then make room for fresh air and a peaceful space to rest our attention.

This way we get out of our head and break that loop of dialogue.

And that's what we'll be practicing in this meditation today.

Check in with your breath now and just notice it.

Notice the direction of air flowing in and out of your nose and check in with your body.

If there are any areas where you feel heavy or tight,

Simply direct your breath into those areas to create space.

You might begin by first scanning your entire body,

Starting from the top of your head down to your temples.

Let your breath relax the muscles in your temples and create more space there.

Moving down to your forehead,

Let the breath iron out any wrinkles there.

Down to your jaw,

Simply allow your jaw to sit how it wants to sit and let your tongue rest how it wants to rest.

Down to your throat,

Breathe into that area to allow room for free communication to flow.

Float your attention to the base of your neck.

Allow your inhale to dissolve any tightness there.

And with the next exhale,

Lighten the load there.

Moving now across your shoulders,

See if you can breathe in more space into your shoulders to allow it to relax even more.

And down to your heart space,

Breathe kind thoughts into your heart space.

Each of these areas has carried its fair share of the emotional burden from the past.

Let's take a moment here to acknowledge each of these areas in our body that has helped carry the stress over time.

And let's set an intention today and moving forward to lighten the load on these areas and on ourselves.

And that is to give ourselves permission to let things go.

From the self-assured relaxed place,

Let's give ourselves permission to let something go that we've been holding on to.

I invite you now to gently bring to mind a time,

A place,

Or an interaction that,

Whether consciously or unconsciously,

Led you to lose your cool.

And rather than jumping into that scene as yourself,

Revisit that scene like you're watching a movie.

I'll give you a few minutes now to bring that particular time or place or interaction or situation to mind.

And I want you to revisit that scene like you're watching a movie.

So you're sitting in the audience and you're just watching the actors.

You're not there to judge,

But you're simply an observer watching the scene play out.

You're intently listening to the words being spoken,

Watching the expressions on their faces,

Just listening,

Observing.

Go ahead now and have a closer listen.

What words are being said?

How are the actors feeling when they're speaking the words?

Are they saying what they mean to say?

In other words,

Are they consciously choosing what they want to say?

Or has their unconscious mind taken over?

Whatever you're hearing,

It's fine.

You're just observing.

Now let's zoom in to you.

How are you feeling there?

There's no need to label the feeling here,

But simply stay curious and observe how that feeling shows up in your body.

You might notice your heart is feeling a little tight or constricted.

If so,

Simply breathe deeply into your heart space.

Or maybe your head is spinning.

Then breathe into that space.

Breathe into your head space and your mind,

Creating more space there.

Now I invite you to ask this question.

What feeling is it that you're not getting in that moment?

What is it that you needed to feel?

And if you could feel it in that moment,

It would make you feel so much better and it would make the situation so much more bearable.

What feeling would that be?

Is it the feeling of being understood?

Of being respected,

Maybe?

Or perhaps a sense of control?

A feeling that you're in control?

Or is it a feeling of being comforted,

Maybe,

That you're looking for?

Whatever the feeling is,

Imagine comforting yourself with that feeling.

Imagine giving yourself that feeling that you need,

That you're looking for.

Would that have changed how the rest of the scene played out if you were to reflect on that?

Oftentimes we seek comfort from someone else.

We look to someone or something outside of us to feel a certain way.

But the reality is we ourselves can give ourselves what we need.

Now let's move on to the other key actor in the scene.

What do you think he or she needed to hear in that moment?

What feeling did they need to feel?

And could you give them what they need?

Now would that have changed how the rest of the scene played out?

Let's now rewind to the beginning of the scene.

You enter the scene already having all that you need and the feeling that you wanted.

A sense of control,

You're calm,

Cool,

Confident,

Resilient.

Whatever the feeling is that you need it,

You already have it.

How's your posture now?

Having all that you need.

And how are you carrying yourself?

What does the expression on your face look like now?

Go ahead and play out the rest of the scene from the beginning.

It's a confident,

Calm,

Resilient you.

You might notice the dialogue is changing now.

Their language might be changing.

Their body language might be changing.

And the actors expressions might be changing.

And the entire scene may have changed after that.

Why do you think that is?

Could it be because you went in sure-footed,

Equipped with all that you needed?

You were grounded in your personal power so that you also had the energy to give the other person what they need?

Now let's give a round of applause to the actors in the scene as we close out the scene in the movie.

Acknowledge them for showing up so wonderfully.

Whatever happened or didn't happen was perfect.

And it helped bring you here to this discovery today.

How easily we can let things go when we ourselves feel good about ourselves.

And when we ourselves have what we need.

Take a moment here to check in with your body and feel just how much lighter you are simply by giving yourself permission to let things.

The truth is when we give ourselves what we need,

Anger doesn't really have a place.

Anger stems from expectations.

And when we have what we need,

We don't have to expect anything else.

So all we need to do is simply make sure we're taken care of first.

That we have our oxygen masks on first,

So to speak.

This way we can move through our day with more ease.

And we wouldn't get so easily triggered anymore.

As we wind down this meditation,

I invite you to take this feeling of having everything that you need in any given moment,

In any space,

In any place,

Wherever you are.

You can take this wonderful,

Fulfilled,

Liberating feeling with you into your day.

Into every interaction,

Every experience.

And watch your relationships improve because of this.

Watch your mood improve,

And watch your life improve.

Congratulations on planting the seeds to a more peaceful tomorrow for you and those you care about,

Where you're more calm,

Cool,

And confidently you.

Namaste.

Reviews

What a WONDERFUL voice… very helpful, thank you 🙏🏼