Finding peace with anger.
A gentle meditation.
Welcome to this space.
Choose some comfort for yourself right now.
Settle in to a position that feels natural and supportive.
You might choose to sit in a chair with your feet touching the ground.
Or lie down on the floor sofa or bed.
Take a moment to adjust.
Letting your body find its place of ease.
Feel supported.
Feel secure.
Feel settled.
And then.
Take a deep gentle breath.
In through your nose.
Feeling your lungs fill gently.
As you exhale.
Allow your shoulders to release.
Unclench your jaw and relax your forehead.
Continue breathing naturally.
Notice how each breath brings a deepening of relaxation to your body.
Bring your awareness to any feelings of anger or frustration you may be holding.
Perhaps there's a situation that's been bothering you.
Or maybe there's a general sense of irritation.
Whatever form your anger takes.
Know that it's completely normal and natural to feel this way.
Anger is an emotion that deserves our attention and care.
Take a slow breath in and let it go slowly.
Imagine your anger as a force of energy within you.
Where do you feel it?
In your body.
Perhaps it's a tightness in your chest.
A clenching in your jaw.
Or a heat in your belly.
Without trying to change these sensations,
Simply observe them with curiosity and compassion.
Like a warm ray of sunlight,
Let your awareness gently illuminate these areas of tension.
As you continue breathing slowly and steadily,
Picture yourself creating a physical place for your anger.
This might be a sturdy box,
A peaceful walled garden,
Or a vast open space.
Whatever feels right for you.
This is your space to acknowledge and hold your anger without judgment.
You are not trying to push it away or make it disappear.
You're simply giving it room to be.
Breathe softly and then with great gentleness,
Begin to explore the layers of your anger.
Beneath the heat and intensity,
There might be other emotions asking for your attention.
Perhaps there's hurt,
Disappointment,
Frustration,
Or a need that has not been met.
Take your time to notice what lies beneath the anger.
As you experience these feelings,
Imagine yourself surrounded by a soft,
Comforting light.
This light represents your inner wisdom and strength.
It knows that you are capable of holding these difficult emotions with care and understanding.
Feel this light supporting you,
Reminding you that you are stable,
Even in the presence of strong emotions.
And breathe.
Take a moment to offer yourself some words of kindness.
You might silently say,
It's okay.
I'm listening to what this anger has to tell me.
I'm taking care of myself by acknowledging these feelings.
With your next few breaths,
Imagine creating a little more space around your anger.
Like clouds parting to reveal patches of blue sky,
Feel the spaciousness that naturally exists within and around your experience.
Notice how your anger,
Like all emotions,
Has a natural ebb and flow.
As we begin to draw this meditation to a close,
Know that you can return to this practice whenever you need to work with difficult emotions.
You've created a template for holding your anger with wisdom and care.
This is a skill that will grow stronger with time and practice.
You can always pause,
Breathe,
And create space around difficult emotions.
This is a gift you can give yourself in any moment.
Begin to bring a little more movement into your body.
Perhaps wiggle your fingers and toes.
Gently roll your shoulders or stretch in any way that feels good.
Take another breath in and a long breath out and feel the stability within you.
You are the anchor.
Know that you can return to this practice whenever you need to,
Creating this same space of gentle acceptance for whatever you're feeling.
Your feelings are important and you're worthy of patience,
Understanding,
And care.
Open your eyes whenever you're ready,
Taking a moment to adjust back to your surroundings.
Perhaps be extra gentle with yourself today.
And P.
S.
I believe in you.
