mindfulness · 7 min
release anger gently
use this when you feel anger rise
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About this practice
use this when you feel anger rise A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00find a comfortable seat, close your eyes gently
- 0:08take a deep breath, let it out slowly
- 0:18rest your hands on your lap, let them relax
- 0:30focus on your breath, in and out, soft and steady
- 0:44when you feel anger, notice it as a color
- 1:00watch it float in the air, like steam from a kettle
- 1:18let it move away from you, out the window
- 1:38with each breath, feel the anger lighten
- 2:00when you're ready, bring your attention to your feet
- 2:24tense them slightly, then release the tension
- 2:50let your feet rest, heavy and grounded
- 3:18breathe in the calm, breathe out any anger
- 3:48when you're ready, open your eyes
- 4:20take one more deep breath, and let it out
- 4:54sit quietly for a moment, feel the peace
- 5:30when you're ready, gently stand up
- 6:08move slowly, feeling the ground beneath you
- 6:48take a moment to notice your surroundings
- 7:30when you're ready, take your first step
- 8:14carry this calm with you into your day
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try Letting go for fear of flying: 3 minutes, when you are overwhelmed, A mindful pause: 5-minute self-compassion meditation, when you are at your limit or Letting go for restless legs: 5 minutes, at the weekend.