A Meditation To Calm The Rage
In this meditation, you're invited to step away from the storm and into stillness. Through gentle body awareness and a powerful visualisation, you’ll be guided to soften the intensity of rage and find your way back to calm. A space to breathe, release, and return to the quiet knowing within.
Hello, lovely one.
Are you having a bit of a frustrating time? I really get it. Something or someone has pissed you off. And for your own well-being, you're looking to shift it.
Find a seated position. You might be cross-legged on the floor or couch or bed, or in a chair or the car. Wherever you find yourself is perfect. This meditation is here for you. It's for you to find a little more ease in your body, in your mind, and in your day.
The thing that has caused the rage will probably still be there after this meditation, but let's give you some space from it and take the sting out of it.
Do your best right now to sit with a gentle straight spine, allowing each breath to move in and out. With your eyes gently closed.
Connect in with your breath.
This can be a little uncomfortable when you're in distress, but do your best to gently bring the air in through your nose, drawing it down into your belly.
And exhale.
On your next inhale, draw the breath down into your belly, filling your lungs, clenching your hands and feet and face. Holding here for a moment.
Just holding.
And release.
Let go of your feet and hands. Face and breath.
And again, a big, deep, steady breath in clenching your hands and feet. Focusing your rage into the squeeze.
Holding.
And then let it go.
And one final time. Inhaling down to your toes. Squeezing your feet, your hands, your face. Squeezing the anger. Holding the frustration.
Hold. And release.
Letting everything unfurl and soften. With your eyes closed. And your breath returning to a gentle inhale and exhale.
Scan your surroundings.
What can you hear in the distance? What can you hear close by?
Breathing in what scents and aromas you can smell.
What flavours can you taste inside your mouth?
Let your awareness drift to the surface beneath you. Feel into the points of contact your body makes with the seat, the floor, the bed or the couch.
Grounding here. Supported and held. Feel the air on your skin. Noticing the temperature. Feel the weight of your clothes hanging against your body.
Turning inwards. What emotions and sensations are present for you in this moment? There is no need to change or alter what is here. Just observe your feelings and thoughts. Observing can take practice and patience when you're feeling annoyed towards something or someone, or even yourself.
If the rage you came to this meditation with is still present, are you able to locate where it is felt most strongly in your body? Does it have a colour? Maybe a shape or texture? Just exploring. How this feels. Are you able to form the rage into a ball? This might be a ball of fire or metal or something else.
Letting the energy of the rage come together.
You are going to let the ball go soon. Not quite yet.
First, allow the ball to drift just outside your body. Let it hover there. It might be a big orb of light and fire or something smaller. Denser.
However, your energy and the immediate intensity of your rage appears. Just let it be.
Take a deep, slow inhale. And as you exhale, release the ball. As it is sent off into the distance. Notice how it dissipates as it moves away. Evaporating into the atmosphere. Releasing the ball of rage. And as you exhale, allow a wave of softness to drift through your body.
You don't need to force anything. Your body knows just what to do. Softening the brow. The jaw. Letting the shoulders fall away. Softening the back. The stomach. The hips. Letting your arms Your fingers soften. The thighs. The knees. The calves. Down into the ankles. The toes. Sit in the quiet, softening for a moment.
Connecting with your inhale and exhale.
Returning now to the world around you. Feel the surface supporting you. Taste inside your mouth. Inhale the aromas. Feel the air as it enters your nose. Open your sense of hearing to the sounds around you. Wiggling your fingers and toes. Releasing your body from the stillness of meditation. And when you're ready, gently open your eyes and bring a smile to your face and heart.
Thank you for pausing with me. Let this calm remind you of your inner steadiness and strength.