Welcome.
Thank you for joining me today for this mindful practice.
In this exercise,
I'm going to share a mindfulness exercise you can use anytime to help alleviate feelings of anger and resentment that may be related to memories and unprocessed energy.
So to begin,
Bring your awareness to whatever is going on for you right now.
Give the weight of your body up to gravity.
Allow your weight to sink into the points of contact between your body and the floor,
The chair,
Or bed.
What sensations are there right now?
If you notice any tension or resistance towards painful or unpleasant sensations,
Gently turn towards them.
Accept them as best you can.
If you begin to tense around the breath,
Then let go a little bit more with each out breath.
Soften into gravity.
Notice any thoughts as they arise and pass through the mind.
See if you can let them come and go without being to identify with their content.
Observe them as if they were clouds in the sky.
Notice any feelings and emotions as they arise.
Can you let these come and go?
Include everything within your awareness with a kindly perspective.
Now allow your awareness to gather around the experience of the breath deep in the body.
Drop your awareness inside the breath.
And feel the different sensations in the front,
Back,
And sides of the torso.
Can you feel your awareness within the flow and movement of the breath?
Use the breath to anchor your awareness in the present moment.
Breathing in the body,
Noticing each inhale and exhale again and again.
Each time you notice your mind has wandered,
Gently guide the mind back to the breath deep in the body.
Now,
Gently expand your awareness to include the whole body.
Feel the weight and shape of the body as it sits,
Stands,
Or lies.
If you've got any pain or discomfort,
Make sure your awareness stays open.
Cultivate acceptance or acknowledgement for all of your experience.
Great.
Thank you for your courage to do this exercise with me.
The more you practice this,
The more you'll be able to diffuse anger.
And turn it into healthy action and decision making.
For the benefit of yourself and others.
So,
To recap.
Sometimes it's easy to forget that anger can be a healthy emotion.
Expressing it in healthy ways is often useful.
Try to diffuse anger before there's a big blow up,
By blowing off steam along the way.
Also,
Bring mindfulness to learning more about a situation before jumping to conclusions.
And finally,
See if you can sense internally into the softer emotions beneath anger,
Like hurt or fear.
I hope these techniques help you.
Thank you for your mindfulness.
You
