Cultivating Calm: Guided Meditation for Managing Frustration

This is a guided meditation for anger management voiced by Imani Nicole.

Find a comfortable seat,

Bringing yourself to a place of stillness where you can breathe comfortably.

Take an inhale into the nose,

Exhaling slowly out of the mouth for five.

Taking another deep inhale into the nose,

Exhaling out through the mouth with a sigh for five.

Taking another round of breath and then returning to slow deep breathing in and out through the nose.

I humbly invite you to say some affirmations with me.

I am kind.

I am loved.

I am safe.

I am strong.

Next I would like you to close your eyes and visualize a ball.

Focus on details like how big is this ball and what color is it?

This ball in your mind is made up out of all your anger and I invite you to take everything that is making you angry and push it into this ball.

Bring your hands out and grasp the ball.

With a ball of anger firmly in your hands,

I would like you to take a deep breath in and then let it out through the mouth.

Again,

Breathe in deeply and then let out a lion's roar with which you push that ball out.

Again,

Breathe in.

Lion's roar.

Do this as many times as you need until the ball of anger has disappeared completely from your mind.

When you feel at peace,

Take one more deep breath and let it go gently through the mouth.

Take another round of breath for good measure and then gently allow your eyes to open.

Thank you for joining me for this guided meditation.

I'm Imani Nicole.

Be well.