Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
Copyright Notice: We own the commercial rights for these meditations and scripts. You may not make recordings or reproduce these meditations, except for your personal, private use.
Guided Meditation for Anger: 10 Minutes
Meditation Script for Anger
Sit in a comfortable position, spine in straight alignment, palms in your lap facing downwards and softly close your eyes.
Begin by extending your abdomen, breathing in through your nose. Sending the air on the way down, feeling your stomach and your rib cage expand and then exhale powerfully through your mouth. Using this moment to express your anger through your exhale.
Again, deep inhale, stomach expanding, chest expanding. And when you’re ready, do a powerful exhale through your mouth, letting out your anger.
One more time. Deep inhalation, stomach expanding, chest expanding, holding it at the top, letting all of your anger build. And when you’re ready, really let it out through your exhale, out from your mouth. And at the end of that breath, just return to breathing at a pace that is comfortable for you. Being mindful to really engage your muscles as you breathe, letting your belly expand on every exhale and contract on every exhale.
Sometimes when we’re angry, we bottle things up and we tense all of our muscles. In this moment, be conscious to expand your muscles. Let your stomach and rib cage open on every inhale and as you breathe, let yourself drop into your body. Feeling the anger within you, not trying to run from it or avoid it. Just being present with wherever it is inside of you and welcome it in.
A curious thing happens when you open up your arms and lovingly welcome in an emotion that otherwise tends to go undesired. It softens and you can learn from it.
You are better able to hear the lessons it has for you when you pause and just say, I am willing to feel you. I am willing to hear you. Why are you angry? How does this anger feel inside of you? Let yourself explore both physically, mentally, and emotionally, how this anger is affecting you. Just observing, not trying to change it.
Usually, when we’re angry, we’re angry at something and whether it’s ourselves, someone else, the world…usually it’s because we think something has failed us in some way.
Even if we think it’s our own self that failed.
This is a powerful moment to recognize that nothing around you has failed you. Your anger is here to teach you that you are feeling that way. You are feeling that perhaps something has gone wrong, but it’s just here to serve as a reminder of what you truly desire, to feel. You desire to feel that everything is working out perfectly.
Anger teaches you this. Anger shows you where you think things have gone wrong so that you can imagine its opposite and be open and excited to experience it. Be open and excited for creative possibilities, for everything to work out.
What’s a creative possibility for you to feel better right now? What does this anger teach you about what you truly desire in your life about how you want to be treated, how you want things to work out, how you want to feel about yourself and others. Let yourself explore what it’s teaching you about how you desire the world to be.
Finish this sentence in your mind “I desire to feel____”
Lean into what the anger is teaching you about how you desire to feel. Do you desire to feel supported, believed in, prosperous?
Lean into whatever it is now, and whatever this feeling is. Know that you do not have to seek it in the world around you. You are capable of giving yourself that feeling, the feeling of everything working out, the feeling of being loved and supported. Let yourself be open to being your own source of this feeling.
Know that you are fully capable of generating the feelings you desire to feel. If you’re seeking something outside of you, you can give it to yourself right now in this moment. Let yourself feel the feelings you desire to feel. Give yourself that gift.
Now, take a long, deep inhale stomach and chest expanding, holding any remaining tension at the top. And when you’re ready, exhale with a sigh and notice the shift in your body from your very first breaths in this meditation. Feel grateful to yourself for doing this work. And whenever you’re ready, open your eyes and go about the rest of your day.
Guided Anger Meditation: 20 Minutes
Anger Meditation Script
Hello and welcome to this meditation for overcoming feelings of anger.
When we are presented with times of anger it is helpful to have some techniques on hand to practice the skills to get through these moments with ease … if not tended to and observed properly anger can overcome us and affect those we know and love…
So get into a very comfortable position and allow your breath to become the focus of your attention… notice the qualities of breathing in and out such as the expansion of your lungs and the fall of your belly …. you can even notice the feeling of the air coming through your nose and out of your mouth ….
breathing in expanding and breathing out contracting …
follow the breath and notice how it is keeping you alive ….
in and out ..in and out ..
(pause)
now quiet the focus on your breath and close your eyes… find a stillness where you can tune into the beating of your heart …
(pause)
notice the gentle rhythm of the pumping and the rhythm of your heartbeat ….
(pause)
now become aware of the sounds around you such as my voice and the music in this recording….
allow each sound to take you even deeper into a state of nice calm relaxation ….
(pause)
effortlessly letting the outside world fade away …. focusing on the sound of my soothing voice guiding you along into the relaxation that you deserve today ….
(pause)
Anger is something that is a distracting reaction that is covering up a softer emotion that you could be missing because the feeling of frustration is masking it.
(pause)
Know that what consumes your mind is what ends up controlling your life…
(pause)
Is being angry about something worth the time and energy it takes out of your life?
(pause)
In order to set the tone for your day, start each day with gratitude… taking just 3 minutes when you rise from sleep to concentrate your focus on things that you are grateful for…
(pause)
Let’s practice this technique right now… bring into your mind something that you are grateful for…
(pause)
Perhaps someone came into your mind… a person or even animal you deeply love…
(pause)
Maybe an object surfaced for you… your house or car, or a favorite item like a musical instrument or a nice couch to lay on…
(pause)
Maybe you are grateful for your health and vitality… or even your career or activities you participate in…
(pause)
Allow your mind to be consumed right now with anything you are grateful for…
(pause)
You are changing your state of mind right now by practicing active gratitude…
(pause)
Now begin to imagine a time where you were angry… or something that makes you angry…
And ask yourself, if you were to die tomorrow, was it worth it to be wasting your time being angry?
(pause)
You can choose how you want to emotionally be… just how you can choose to not react with anger…
(pause)
Each moment that something upsets you is an opportunity… you are being presented with a choice of how you want to react… so just pause and breathe… see if this is something worth your energy and time to be upset over…
(pause)
If you live your life with anger or hate in your heart, you hurt yourself more than those you are upset at…
(pause)
Anger is something that should be watched with a gentle perspective…
(pause)
When you feel anger begin to rise in you, say to yourself “I notice that I am becoming angry”
(pause)
This is a very important step in taking on anger head-on, while respecting yourself. Begin to notice as soon as you are becoming upset and speak out loud, “I notice that I am angry”
(pause)
Taking deep and passionate breaths as soon as you are aware of unhealthy anger…. Breathe in and out 5 times… counting each breath as you go, all the way up to 10 if you need to…
Let’s practice this technique now…
1.. breathe in and out…
2… inhale and exhale…
3… breathe…
4… breathing in and out…
And 5… inhale and exhale…
Good…
Notice how you feel right now…
(pause)
One last powerful suggestion in overcoming anger is letting go of expectations… if you expect someone to be a way that they are not, then this opens a doorway for you to judge the situation and then apply anger to it…
Fully let go of the need to change others into what you think they should be…
(pause)
Other people have their individual life paths and must find out the truths in their life on their own…
(pause)
Even though they may do something that directly can cause you a chance to choose to become angry, instead choose to remain at peace within your body to treat yourself with respect as well as the other person…
(pause)
Anger may hurt others, but it is you who is most affected by it….
Instead, choose peace… choose to breathe… choose to let others live…
(pause)
Express yourself in a calm and collected manner, in a way that you find is respectful to what is true for you, and how you can respect the other person’s life experience.
(pause)
And don’t forget to breathe… your breath is always there for you to use as a tool to calm your mood whenever you need to break the habit of reacting with anger…
(pause)
Gently begin returning your awareness to the present moment, bringing back with you new tools to use when you feel anger rise in your awareness… breathing in new fresh energy… opening your eyes whenever you are ready.
