Serenity Now! A Mindful Practice for Anger Management

Anger is a natural human emotion, one that is important to express. But, we must let go of our anger constructively, and not destructively. When we suppress it, our body suffers. Tension takes over, blood pressure rises, and whoever or whatever is in our path better get out of the way because no one can bottle-up anger for very long before blowing their top in an inappropriate fit of rage.

Expressing anger doesn’t have to be dangerous, fear inducing, or cause harm. It is possible to find healthy means to move uncomfortable feelings out of our mind and body so we can be at peace again.

The following is a guided imagery meditation designed to help keep anger from obstructing the flow of serenity. Practice in a safe place whenever anger starts to bite, and let it go before it eats you up.

Lie on your back in a comfortable position away from any hard-surfaced objects such as a nightstand, chair, doors or walls. Take a moment to reflect on whatever caused your angry feelings. Imagine everything associated with your anger compressing into a dense rock, about the size of your fist.

Next, imagine you are holding a slingshot in your left hand. See a vivid image of this hand-catapult, with it’s rubber band and sturdy handle. Now, imagine using your right hand to pick up the dense rock that contains everything about your anger. Put the rock in the slingshot and imagine pulling back on the rubber band.

Begin to tense your body as you imagine holding the rock in the slingshot. Squeeze your arms, legs, core, and face muscles. Take a deep breath and hold it in. Now, with all your might, let go of the rock, let out a roaring exhale, spread your arms and legs out as far as you can, and see the rock that holds everything about your anger being flung into outer space, where it explodes into particles of dust.

Repeat this exercise three times.

  • On the first time, imagine the person or event that stirred up anger being launched far from your field of vision.
  • The second time, imagine physical sensations of anger being released from your body.
  • And lastly, on the third trial, let go of resentment.

Anger is a natural human emotion, one that you can manage properly. There is no need to deny anger. Just feel it, and then let go.











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