hey i'm john and i'm glad you're here joining me for this meditation to help ease anger let's start by getting into a position that's comfortable enough that you can hold but isn't one you'd otherwise get tired in try to have an active posture so your spine is tall and your head is resting gently on your spine close your eyes or if you're not comfortable closing them let them gaze gently downward in a neutral state and begin to take slow deep breaths deeper than you've taken all day so far allowing each breath to begin to ease
your mind [Music] your body and your heart notice the journey of your breath through your body weaving through your cells muscles and joints [Music] and as you do begin to take notice if perhaps you're holding anger in certain places of your body [Music] with gentleness and compassion take a moment to see if you can identify any of those places now [Music] and begin breathing deeply into those areas where you feel the anger sitting allow each breath to gently begin to ease and release it [Music] take notice of any judgments and triggers that may want to
come up distractions are natural [Music] so instead of judging the judgment take a deeper breath in and as you breathe out allow the feeling to drift away gently with your breath now from this space that is more still and more grounded see if your anger feels any different oftentimes we're angry about a particular situation because something isn't going the way we planned we had an expectation that wasn't met by ourself or someone else and we want it to be different so we resist the situation and we allow the anger to sit inside of us maybe
we even try to hide it or bury it [Music] but all of this actually only causes us more discomfort and more unease the freedom from anger only comes from acknowledging the situation as it is and accepting that things are different than what was expected so as we move into the silent part of the meditation see if you can begin to open yourself up to this acknowledgement and acceptance holding a space of compassion and even forgiveness for yourself and others as you do [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] continue breathing with
your eyes closed just begin to allow your attention to drift back to the room that you're in take notice of how you feel now having spent this time taking care of yourself and how maybe the situation looks different than it did before see if you can open yourself up to allowing the intention of compassion to settle into your unconscious so that your thoughts and your actions can be in alignment going forward now let's take three final deep breaths together taking a deep inhale in [Music] holding it for a beat and exhaling it out again an
even deeper breath than the one before feeling it weave in and out of your muscles and cells and exhaling it out last time your deepest breath yet sending that oxygen through your entire body and solidifying this intention in your heart and when you're ready you can open your eyes [Music] you
