I struggle to remain grounded and mindful when my work environment has an extremely high amount of stress and multiple personalities during this pandemic. Things are rapidly changing every hour and I struggle the most especially when I don’t agree with decisions that are being made. I ground myself and meditate several times a day. Do you have any suggestions as I notice I get quite angry very quickly and it’s not who I am.Thank you and stay safe.N
“So often we become so focused on the finish line, that we fail to enjoy the journey.” –Dieter F. Uchtdorf
This has been coming up for me a lot lately.
In a world where we’re always striving to be someone or get somewhere, when I take a moment to appreciate my surroundings, and notice all my senses — how I’m feeling, what thoughts are swirling around me, and whether they’re serving me or not — I can consciously make a choice to react differently, because I care how I feel in this moment.
Whew! Anger! It can be a tricky emotion to handle. Meditation often helps to soothe the fire of anger, but getting there when you are overwhelmed can be really difficult.
This guided meditation is specifically for times when you are angry or feeling resistance. It acknowledges and releases your feelings while helping you understand the deeper wisdom that is under the stormy surface. Using your breath is a fantastic tool for moving through anger and this meditation guides you to do just that!
Test the meditation out by rating your anger level from zero to ten, ten being the most, before and after the meditation. You may still be angry after the meditation, and that is perfectly okay, but you will likely see a decrease in the intensity of your emotions. That drop in intensity, no matter how slight, gives you a chance to understand the true cause of your anger and allow you the space to determine the best next step. Anger tends to cause us to act impulsively. Taking a few moments of meditation will give you the space to make better choices even in the midst of anger.
Try it out and let me know how it works for you!!
Releasing Anger Meditation
This is a home-recorded meditation, so please accept its highly original, hand-made quality.
Anger. It can be liberating, like a forest fire, burning down the old and unneeded. It can also be destructive. Emptying. A laying waste to the inner landscape. In its wake, we burn ourselves out and are left putting things in order.
It is not that anger is bad, it is just that it is often counter-productive.
The object of our anger, even a righteous cause, does not change productively just because we are angry. Long-term solutions have to be based on emotions that are less volatile than anger.
Anger is, by its nature, temporary. So anything created or changed out of anger would also inherit that same volatile and temporary nature.
Letting go of anger can be accomplished. It is really as simple as slowing down your breath. When we breath slowly, we powerfully take control of our physiological state. Anger is a quick, excitable, flared up, state. We breathe shallowly, chaotically, or not at all.
Breathing slowly, in to the count of seven and out to the count of seven, this can erase anger from your system. Even if your anger increases momentarily, breathing slowly will allow it to be released safely. Keep breathing until the intensity eases.
Once the wave of anger is over, you can begin looking for solutions and possibilities that could bring lasting results. These possibilities were unavailable when you were angry, but now you can see them clearly.
Test it out. Run the experiment. Could something as simple as breathing in and out be the remedy to anger? Let me know in the comments below.
Letting go of anger is a process. It is difficult when we are overwhelmed with emotion to jump right to a positive, happy thought. Peace may feel light-years away.
With the Affirmation Ladder process I created, you don’t need to get to peace all in one step. Each affirmation is designed to acknowledge the truth of where you are and yet nudge you upward to a better and better place. Over time, you develop the instinct to reach for the affirmation to pull you out of anger than stay mired in a potentially destructive emotion.
The process is simple. Rate the level of anger you have in your body right now. On a scale from zero to ten. Ten, being blind rage, and zero, being peace and contentment. Then you look up the affirmation for your level.
If you are at an anger level of 7, then the affirmation is: “All my emotions are wise teachers. I accept them as the lessons they are. Clarity is all around me.”
Gradually, anger is eased and its natural replacement, peace, becomes the norm for you.
To the right is the whole affirmation ladder for anger.
Bit by bit, when you gently acknowledge how you feel, anger can lessen and peace will be
I love Reiki. I love teaching it, self-healing with it, and helping others with it. The list of ways that it has substantially improved my life is a long, long, long list. But here is a start…
The Reiki Principles are very simple, but checking in with how I am doing with each one every day can completely shift my mindset in a matter of seconds. Here they are:
Just for today:
- I will not anger.
- I will not worry.
- I will be grateful for my many blessings.
- I will do my work (meditative practice) honestly.
- I will be kind to every living thing (including myself).
Just doing a quick check in on my level (from 1 to 10) on each of these principles lets me know where I am going in life. I have the chance to course correct before things go off the rails. I start with my anger level. Today, I am pretty happy so my level is at a 2. Next, I visualize how it would feel in my body if my anger was at a 1, and then at 0. I picture a sliding switch in my mind, like the ones you see in a sound studio. I slide the level down to 0 and then I stick it there with imaginary chewing gum.
Then I move on to worry. This can be a tricky one for me. I am continually striving to rein in my capacity to blindly worry about everything and everyone. This one principle has probably given me the greatest benefit from my practice of Reiki. Today, my worry level is at 4. Pretty great day for me. But worry, just like anger, can spike up for me depending on what is happening in my world. Even if it is at a 10, I still find this process incredibly helpful. It feels like draining out the bad before you put in the good. It’s like changing the dishwater in the sink. So, I’m at 4, 3, 2, 1, and 0. Stick!
Next is gratitude or appreciation. I’m at 8 today. Gratitude feels like a warm fuzzy emerald hug from the inside out. I let the feeling envelope me. I slide the gratitude switch up to 10. 8, 9, 10, Stick!
Now for doing my work! My true work as a Reiki Master is to master myself. Mastery of the self, the mind, the emotions and the spirit are gained through meditation and self-healing. Today, I am at a 4. Oops. It is okay though, because I always have room and time to improve. Some days are 10, some days are 0. The most important thing is to keep returning, again and again. Back to the zafu, back to the mat, back to the page. I meditate when I sit in mediation, but also in yoga and in writing. I find these activities to be really effective in calming the mind and body so that spirit may enter. So, I can feel in my body how it would feel if I was at a 5, 6, 7, 8, 9 , 10. Hold. Stick! It feels like bright and warm gold and white light flowing up my chest and into my brain and physical heart.
And now, kindness. I’m at a 4 for myself and 8 for others. I find it so easy, natural even, to be kind to everyone else. But me. That has been a work in progress. I am a recovering perfectionist. The antidote is kindness. This also has been a transformative part of Reiki for me. I deliberately choose better thoughts about myself and my feelings toward myself also change. When that happens I feel wonderful, courageous and powerful. I become immune to the opinions (good or bad) of others because I love myself. So, it is okay that right now I am at a 4, because I know I have the ability to shift it. It is also cool, because kindness toward others, goes up on its own when I am kind to myself. Time to shift! 4, 5, 6, 7, 8, 9, 10. Stay. Stick! I feel a full body relaxation, like a deep breath, and at the same time, I am sitting up straighter, taller, more ease in my true and powerful Self.
And just like that, I am different. More myself. More centered. More whole.
Test it out! Let me know how it works for you!