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Meditation For Dealing with Anger

Start seated comfortably. Rest your hands in the lap. Check-in with your body, take a moment to notice where your body connects to your seat. Gently close your eyes, take a couple of deep breaths, in through the nose and out through your mouth. Allow yourself to watch your breath here. Just notice your breath and the sensations in your body as you breathe. Notice the rising and falling sensations in your chest or stomach; Notice how the air feels cool as you inhale, and how it feels warm when you exhale. Notice this for a few moments. If you are feeling any anger here, just be a witness to the emotion, noticing it and not judging it. Anger is a natural emotion, its important and part of being a human. It’s not bad or good. Watch as emotions arise as if it were just another thing you notice with your attention like looking through a window. Where do you notice this emotion physically? Is it in your chest? Your throat? Your head or stomach? Maybe there’s some tension in the shoulders, perhaps in the jaw. If the anger takes a physical sensation, pay attention to it it. Does it move? Does it pass? And if you notice any tightness in your body, shoulders, or jaw, see if you can relax any tension in your body. Breathe deeply into those parts. Notice any change in your mood here. If your mind begins to wander or get lost in thought, or perhaps gets stuck with the anger you are dealing with, gently return your attention to your breath. Do this for a few minutes, and when you are ready gently, open your eyes. Take a few seconds to notice how you feel. If you feel angry still, recognize it. Accept it, continue to watch it. If you feel differently, notice that what has changed? Take another few deep breaths, exhaling completely, and go back to your day.

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