Welcome.
It's Justyna here from Flight of the Phoenix Holistic Therapy.
Today I invite you to this guided meditation,
Meeting your anger with compassion and fire.
This is a sacred journey inward to explore,
Feel and listen.
The anger is a wise signal,
Not a flaw.
Let us begin by finding a quiet space where you feel safe,
Supported and uninterrupted.
Sit or lie down comfortably,
Letting your body to settle,
To soften.
Take a deep,
Gentle breath in through your nose and exhale slowly through your mouth.
Inhaling and exhaling.
One more time,
Inhaling and exhaling.
With each breath,
You are inviting the body to relax a little more.
Now gently allow your eyes to close or soften your gaze,
This feels safer.
Bring your awareness to your breath,
Let it move naturally now.
No need to control it,
No need to shape it.
Simply notice the coolness of the inhale,
The warmth of the exhale.
Now we will begin a slow,
Gentle body scan.
Start at the top of your head.
Bring your awareness down to your forehead,
Your eyes,
Your jaw.
Release any tightness you notice.
Move down through your neck,
In through your shoulders,
Let them drop away from your ears.
Scan through your arms,
Your chest,
Your belly,
Breathe into your belly,
Let it rise and fall naturally.
Inhaling and exhaling.
Continue down through your hips,
Thighs,
Knees,
All the way to your feet.
Simply noticing,
Simply observing.
May begin to feel areas of tension,
Heaviness or perhaps even heat.
These are the whispers of emotion and today we are here to listen.
Now,
If it feels safe to do so,
Bring to your mind a recent moment when you felt anger.
Let it rise gently.
No need to dive into the full story,
Just connect with the energy of it,
The felt sense.
Now scan your body again.
Where do you feel this emotion most clearly?
Is it in your jaw?
Your fists?
Your chest?
Your stomach?
Wherever it is,
Place your hand there now.
And as you inhale and exhale,
Let your breath flow to that place.
Inhaling and exhaling.
Inhaling and exhaling.
Inhaling and exhaling.
Ask gently,
What does this anger feel like in my body?
Is it hot?
Is it tight?
Is it buzzing?
Or is it heavy?
How does this anger feel like in your body?
Now if it had a color,
What would that color be?
Take a moment here.
If it had a texture,
What would it feel like?
Would it be sharp,
Like thorns?
Fluid,
Like lava?
Or solid,
Like stone?
You are not trying to change it.
You are here to feel it,
To name it,
To hold space for this powerful part of you.
Feel it.
Name it.
Hold the space.
Now,
With your hands still resting on your body,
Imagine yourself walking slowly into a quiet,
Sacred space.
This is a place inside you.
It's ancient,
Calm,
And only you have access to it.
You walk through an arched stone doorway,
And inside the space is dimly lit,
Warm,
Peaceful.
In the center,
You see a single candle flame that glows with soft,
Golden-orange light.
Steady,
Warm,
Alive.
As you walk towards it,
You feel the space change,
Like the air itself is alive,
Aware.
You kneel or sit in front of the candle,
However your body wishes to be.
This is your sacred flame,
The fire of truth,
Of clarity,
Of transformation.
Let yourself breathe with the rhythm of this fire.
Let the flame connect with the emotion you are holding.
Let them see each other.
Now bring your anger to this flame.
Let it speak through the heat,
The color,
The texture.
Let it be witnessed,
Not silenced.
Ask inwardly.
What are you trying to protect?
What boundary was crossed?
What do I need to express but haven't yet?
What part of me feels unseen or unheard?
Allow yourself to pause,
Wait.
And if no answers come,
That's okay.
The act of listening is enough.
Let the fire know you are here.
Let the anger know it is welcome.
Now imagine that the flame gently brightens,
Reflecting your inner strength,
Your truth,
Your power.
Feel the warmth wrap around the area of your body holding this energy.
Feel it soften just a little.
Not disappearing,
But being held.
And say to yourself now,
Anger is not my enemy,
It is my signal.
It is sacred.
And I choose to listen.
Anger is not my enemy.
It is my signal.
It is sacred.
And I choose to listen.
Anger is not my enemy.
It is my signal.
It is sacred.
It is sacred.
And I choose to listen.
Now slowly bring your awareness back to your breath.
Inhale deeply into your belly.
Exhale slowly.
Thank the flame for witnessing you.
Thank the flame.
Thank the anger for showing up with honesty and strength.
Let your body receive these words.
It is safe to feel.
It is safe to listen.
I release shame.
I choose truth.
I honor my emotions.
Let these words land in your body like seeds planted gently in a fertile soil.
Know that you can return to this space,
This sacred fire,
Whenever you need.
Breathing in.
And breathing out.
Begin to gently wiggle your fingers and toes.
Feel your body supported beneath you.
And take one last deep breath in.
And slow breath out.
And when you're ready,
Open your eyes.
You have done something powerful today.
You've chosen to meet your anger not with fear,
But with compassion,
Curiosity and courage.
Thank you for showing up for yourself.
