Meditation for managing anger is the following practice, we use the body and the breath as vehicles
to manage unresolved anger begin with a few moments of basic breath meditation.
Feel your body and any sensations that are present from your toes to your varied picture as vividly
as possible.
The circumstances that led to your anger opening to the emotions they provoke.
Notice where the anger expresses itself in the body, for example, a clenched jaw or not in the stomach.
Breathe with these physical manifestations of anger, bring compassion to your experience, making room
for the emotion.
Let it be what it is.
Take care not to resist the feelings are or criticize yourself for the actions you are having practiced
being the witness of your own experience, observing your emotions without becoming completely engaged
in them.
If you struggle to take the role of observer that that's okay too.
It's easy to get dragged up in anger if at any point you feel overwhelmed with emotion, gently dierig
that tension to the breath until the grip of anger loosens, continue to breathe with the physical sensations
for as long as you like noticing how emotions change over time when the intensity of the anger has calmed
down, bring that tension back to the breath before opening your eyes.
Notice how you feel.
This meditation allows us to practice boozing between feeling angry and reacting, giving us greater
choice in how we manage strong and.