TVs interview My Guided involve Kathryn Big deep breath and release it through your mouth.
Take a few more deep breaths into your belly,
Signaling calm to your belly and exhaling through your mouth.
If you want,
You can make a sound,
HA,
H-A,
HA.
Breathing in,
Deep into your belly and HA,
Breathing it all out.
Now bring awareness to whatever is going on inside of you right now.
Move into the weight of your body to gravity.
Allow your weight to sink into the points of contact on your chair,
The floor or the bed.
And notice what sensations are you feeling right now.
If you notice any tension or resistance towards painful or unpleasant sensation,
Allow yourself to gently turn towards these sensations.
Accept them as best as you can.
And if you begin to tense around your breath,
Let it go just a little more with each out breath.
Soften.
Soften into gravity and soften into your breath.
Notice any thoughts.
And as they come up in your mind,
See if you can witness them without believing them.
See if you can let them come,
Acknowledge them and then let them pass.
Don't get stuck in the content or the story.
Just observe.
Again,
Let your awareness come back to the experience of your breath deep in your body.
Drop into your awareness inside your breath.
Feel how it touches the parts of your body.
Inside your lungs,
Expanding your ribs and your belly and the sensation of the breath as it comes out of your mouth or nose.
And allow this to anchor you into this present moment.
And each time you notice that your mind is wandering,
You can take a breath in,
Acknowledge it and as you exhale,
You can let it go,
Softening your whole body.
And then just notice your relationship to the anger.
Notice how it feels in your body.
Is it heat,
Contraction,
A desire to explode?
Honor it,
Acknowledge it and share with it the knowledge that you see it,
You feel it and you're willing to hear what it has to say and see if there's a message that the anger wants you to know,
Something that it feels that it's doing on your behalf for your own good.
That if you didn't feel angry,
Something bad might happen.
Just take a moment to listen.
See if anger is protecting you and thank it for that role.
And see if there's another way that you can achieve this same objective,
This goal that anger has,
But in a way that feels healthier and more easeful to your nervous system,
To your emotions,
To your whole body.
Listen creatively.
How can you protect yourself and still be open and spacious and feel good?
This is an opportunity,
A beautiful,
Blessed opportunity to be in tune with what you need and to consider how you can get there in a way that feels good and right to you.
And notice that this is just the beginning.
You're making contact now with the feeling and the energy of anger without judging it,
Without wronging it,
And with a little bit more of curiosity,
Openness,
And spaciousness to understand the message that it holds for you and to find creative ways to be able to have the outcome to reach the goal or the objective that anger has been trying to help you reach.
And for now,
If you can,
Just ask this part that feels this emotion of anger if it's okay to let you relax and feel ease and if it will give you permission to feel some peace as you make a commitment to work towards achieving the outcome that anger is holding for you.
So if it wants you,
For example,
To have better boundaries with someone,
You can let anger know that you are committed to have better boundaries in a way that feels good and healthy to you,
Whether that means you get support in doing so or you use tools that you already have.
You can do these without building up anger in your system.
So thank it for the message and ask if it'll step aside and allow you to move forward in peace and more ease.
And if it allows you to do so,
Take one deep breath in and think it and release it for this moment,
At this moment,
And this time.
And with that,
Go ahead and notice your body again and thank yourself for having the courage to explore anger.
Sometimes it's easy to forget that anger can be a healthy emotion,
A messenger,
And it can be useful to express yourself in healthy ways.
And as you bring more mindfulness to situations,
You might find that anger does become a signal or a messenger for you to go in and to notice what do you need in that moment and to meet that need in a healthy and good way.
So again,
Thank yourself for this willingness,
For the sacred work that you're doing and take care of yourself as you go to sleep or as you stretch and wake and step into your day.
Have a beautiful day or a beautiful sleep.
Many blessings.
You you
