Hello there,
It's Eva here,
And I'm glad you decided to join me in a moment of anger.
For this meditation you need a pillow,
A nice big and soft pillow.
If you do not have one at hand,
Go and take one now and you can pause this meditation for a moment.
Why do we need a pillow?
That's a good question.
Well I'm guessing that even in this moment you still feel a bit or even a lot of anger.
And there's no use trying to relax when you are still angry.
It is like saying,
Don't be angry,
Which is impossible.
Because you are angry,
It is a given.
So let's start by grabbing the pillow.
And take up a position where you can punch the pillow.
Punch?
Yep.
You are going to punch the pillow.
So when you're ready,
You take a breath in,
And on the exhale you start punching the pillow.
Use as much strength as you want in this moment.
But then slowly work towards controlling your punches more and more.
You choose how hard you punch it.
Where?
How many times?
With which hand?
So you're in control.
See if you want to make any sound while you're doing this.
Again make sure the sound is a mix of letting go,
But staying in control.
So I guess you are letting out your anger without losing control.
If you feel you have let out enough anger at any time,
Just lie down on your back and breathe your normal breath.
Take a moment to notice how you're feeling.
If you are still angry,
Just continue to punch your pillow for a little while longer.
Let it all out.
If you need a bit more time,
Please pause this meditation.
But don't forget to come back when you have finished.
It is important to do the whole meditation.
So now when you have finished,
You can toss that pillow aside.
And then wrap your arms around yourself.
You can do this standing up,
Sitting or lying down.
Wrap your arms around yourself.
Right hand somewhere on your left shoulder blade and left hand on the right shoulder blade.
Give yourself a big hug.
Make it a firm hug,
Squeezing yourself a bit without it being uncomfortable.
And whilst you're doing this,
So don't let go,
You can listen to these words.
Or maybe you want to repeat them to yourself in your mind or out loud.
It's okay to be angry.
What happened just really infuriated me.
It does not matter what it was,
It just did.
This anger is not a choice,
This anger is not an act.
The anger just is.
It is okay to be angry.
If someone told me to stop being angry,
That's okay too.
But I do not have to stop being angry if I'm still angry.
They mean well,
But they just don't understand that my anger just is.
It's okay to be angry.
But for myself and myself alone,
I will release this anger.
Or use it to help the situation or myself,
So that the anger no longer is.
You may release your hug,
If you haven't already.
And sit down,
Cross-legged or lie down on your back.
And gently close your eyes.
And place one hand,
You choose which one,
On the right side of the body.
And with your hand there,
On the exhales,
We're going to make the sound of a deflating tire.
Like this.
Do this five times,
Either together with me,
Or in your own tempo.
Breathing in together.
In,
And shush on the exhale.
In again,
And shush.
Number four,
Inhaling and shush on the exhale.
And final inhale for this practice.
Release your hands,
Stay here for a moment.
With your eyes closed,
If you like.
How are you feeling?
When you're ready,
Slowly open your eyes.
And I thank you for joining me.
And I thank you for being honest about how you feel and what you need in these moments.
You keep it up,
And join me anytime you feel angry again.
