Anger doesn't need to be swallowed and it doesn't need to explode.
In this walking meditation,
You'll let your body process what your mind keeps replaying.
You'll move from heat to steadiness and reconnect with what's underneath the anger.
Before you begin,
Choose a route where you can walk without needing to rush.
And if at any point this feels too intense,
You can soften immediately,
Slow down or stop.
Take a soft breath in and a nice long exhale out.
Let's do that three more times.
Soft inhale through the nose,
Exhale through the mouth.
Start walking at a natural pace.
Feel your feet meeting the ground,
One step and another.
And can you let your breath find its own rhythm with the rhythm of your walk?
Noticing your body in the space,
Noticing the movement of your body.
Now bring your attention to your hands and slowly make both hands into fists.
Start squeezing,
Firm enough to feel the sensation of the squeeze.
Maintain the squeeze as you keep walking.
And as you squeeze,
Invite the pent up energy around anger,
Frustration,
Disappointment to come up to the surface.
Let it rise,
Let it be seen,
Keep squeezing and let your arms swing as you walk,
Maybe with a bit more momentum than usual.
As you walk,
Notice what happens inside you.
How does the posture of anger want to express itself through you?
Get into that posture.
Can you sense the feeling of anger in your body?
Is it in your jaw?
Is it in your belly?
Is it in your shoulder?
Where does it live in,
On or around your body?
Keep squeezing the fists,
Feel the sensation.
As you experience the sensation,
Let thoughts come up popcorn style.
One arm swing at a time,
One thought,
Then another.
No need to follow any of them,
No need to argue with them,
Just allow,
Like you would listen to a dear friend.
Keep walking,
Keep squeezing,
Keep feeling the tension in your system,
Allowing all thoughts and feelings coming up to the surface.
Allowing is the key word here.
Now notice,
Is this anger trying to protect you?
Is it trying to give you power?
Is it trying to keep you from feeling something else?
Now stop walking for a moment,
Let your feet be still,
Keep to squeeze,
Asking yourself,
What is really happening here?
What is underneath all of this?
Take a slow breath in through the nose,
A slow breath out through the mouth.
Keep squeezing for one more breath in and out.
And now gently let go of the squeeze,
Feel the softening in your hands.
Notice the contrast,
Warmth,
Tingling,
Softness.
Let your arms soften by your sides and begin walking again.
This time,
Let your arms swing gently and feel the air brushing against your hands.
As you continue walking,
Notice what is alive within you.
What most wants to be seen,
Heard and acknowledged.
What part of you needs you and can you hold that part of yourself with tenderness,
With love and compassion?
Maybe you get to walk a little bit slower.
Maybe you get to exhale a bit longer.
Maybe you let your shoulders soften.
Maybe you simply give yourself permission to feel what wants to be felt without censoring it.
Can you nurture this part of yourself?
Sometimes it's as simple as saying,
I am here.
I'm sorry you're going through this.
This is not your fault.
There is nothing wrong with you.
You are safe.
You matter.
I forgive you.
I forgive myself.
Choose any of these words or choose the words that is coming up for you.
Now bring a little bit more intentionality into your breath,
Softly breathing in through the nose,
Long exhale out through the mouth as you keep walking.
If you can,
Put your hands on your body for a second to feel this earthy suit.
Feel your feet again,
Feel your hands and notice even if it's a small,
What shifted.
Thank you my friend for joining me on the path of unconditioning.
I am Hedi and I'll see you in the next one.
