A poetic reading meditation for relieving anger - find yourself a quiet space or alternatively put on some headphones, and begin to read while being present with each word.
Right here,
Where you are is perfect.
Take a deep breath,
Feel the air enter,
Exhale.
This is your foundation,
To move through your anger.
Today is not about the why,
Or what caused your anger,
But where.
Where do you feel it?
Let yourself settle,
Feel the anger,
No judgment,
Just awareness.
Anger, met without fear,
Without analysis.
Feel it in your body,
Or beyond,
Wherever it lives,
Just feel.
Trust the sensations,
Let them rise,
Let them move through you.
Can you feel the depth of it?
Its vastness,
Its heat?
Anger, like heat,
Moves from within,
Emanating out.
Can you let it rise,
Like sweat,
Leaving you through your pores?
Let it travel to your skin,
Escaping into the air,
Evaporating,
Leaving your body.
Maybe you glow with it,
A ball of fire,
Anger pulsing,
Surging,
And then leaving.
Feel it soar,
Feel it leave,
Sensing the release,
The heat of anger,
Gone through the boundaries of you,
Through your skin.
And when the mind returns,
With its judgments,
Its thoughts,
Come back to your body,
Feel the anger still there,
Let it travel once more,
Outward,
Leaving you.
Maybe you see it,
Feel it,
A fire,
A glow,
A shifting energy,
Changing in texture,
In color,
In intensity.
Anger, ever-changing,
Maybe diminishing,
Maybe settling.
Feel the shift,
Acknowledge the change.
You’ve let it flow,
Without suppressing it.
This is your power,
Over anger.
Now, bow your head,
Acknowledge yourself,
The courage of sitting with your anger,
Of holding space for it.
A powerful, beautiful act.
Show yourself gratitude,
For this self-love,
This self-care.
Hands over your heart,
Or a simple thank you within,
Whatever feels right.
You are powerful.
You are courageous.
These moments,
This evidence,
Cannot be denied.
Now,
Take a deep inhale,
Exhale through your pores,
Releasing the last of the anger.
Inhale fresh air,
Through every pore,
Exhale again,
And with your next breath,
Returning to the here and now,
With a shifted, lighter self.
