Transforming Anger and Resistant Emotions Guided Meditation

How do I deepen my acceptance and awareness of my anger and my resistant emotions? So. So just start by being aware of what your feeling state is in the moment and don't try to change it in any way whatsoever. In fact, be as kind and just surrounding of your awareness with whatever state you're in. Your priority is just to see, well, maybe I'm a little dull, or maybe I'm excited, or maybe I'm up or down, maybe I'm frightened or relaxed, but whatever it is, there's going to be another part of you that just is interested. Ah, this is where I'm starting from. And just recognize that this capacity to take an interest in what our present state of being is, is a very precious, sacred and essential part of us. And just ask yourself, now that I'm aware that I'm in some angry or resistant emotions, how am I going to best take care of myself? What are the real keys for me to create a sense of well being? Recognizing that that's your intention for being present in this very meditation. Notice whether your tone, as you ask yourself has the quality of caring or compassion, or whether it's dry and empty or possibly even judgmental. And as much as possible, bring the quality of kindness and compassion to this question of how can I take care of myself given that I'm dealing with anger and resistant emotions right now? And start off by recognizing that just being aware of your anger and resistant emotions is a huge starting point. Because without awareness, the anger has a chance to just fester on its own. It has a monopoly. But with awareness, we've started to establish a part of ourselves that's an ally. We've started to establish a part of ourselves that has the possibility of transforming the anger to something that's going to serve our lives. And notice whether your awareness feels like it's just at the beginning stages of your anger and its capacity to observe itself, or whether or not this is something that you're very familiar with in a way to where you can stop it in its tracks, or just familiar that you've seen it a lot, but it still kind of runs the show. And wherever you are in your level of awareness, just kind of note on a 1 to 100 scale, this is how much my awareness can actually gain the ability to contain these resistant emotions. So let's just say you started at 20. Then you say to yourself, it's great that I'm at a 20. It's great that I can be honest with myself and I really want to move up the scale to where I can have an awareness that's strong enough to contain the anger so that I can find better ways to serve myself. While I'm not suppressing the anger, but I'm also not dumping it in the environments around me. Then notice what is the tone? What is the quality of heart as you really zero in to feel the texture of these resistant emotions? What is the tone as you observe yourself? Can you find a compassion or a kindness that's rooted in the recognition that you're not doing this intentionally? It's not like you're being impatient because you love impatience more than patience. It's not like you're angry because because you love anger more than you love peace. It's that there's some kind of a conditioned reaction that's out of control. See where you are on this one to a hundred scale of being able to bring your heart to this awareness, knowing that your heart or your compassionate awareness is going to be the key to being able to to bring yourself to a sense of well being. Give yourself as many options as possible as to how to be with or coexist with your resistant emotions and anger. And then as you're starting to get the knack of what it's like to both be aware of these feeling states and at the same time time having a sense of some degree of awareness and some degree of acceptance, ask yourself the first of three primary strategies that we're going to go into to try to support you, which is inquiry. And you're asking yourself the question, how can I most support you while you're feeling this anger or frustration or impatience, intolerance, irritability, or any of the other resistant emotions, how can I really support you right now in addition to being aware of you, in addition to bringing as much kindness and heartfulness to this moment in real life, while this is acting out, how can I really support you? Zero into your exact situation. For example, if you find yourself in a situation where you're angry with your boss, it's very likely that the question is going to be contain it. And make sure that you find a constructive way at best to say something, if anything at all. And perhaps you better delay until later. If you're with your lover or partner, you might be asking yourself, how can I find a more constructive way of expressing this? Or do I actually have an agreement to be able to just express these emotions with my partner? And if not, maybe I need to ask them if they're in a place to be able to handle it. So again, in the inquiry Step we're asking ourselves the question, we're taking a great interest in our well being by asking, how can I best take care of you? How can I create this sense of well being while I'm in my anger and resistant emotions? See if there can be a quality of enjoyment, peace that comes from just recognizing that you have these options to ask yourself, how can I support myself even when I'm in this challenged state of anger or a resistant emotion? And recognize that at the end of this meditation, it's going to be helpful that whatever answers you come up with, that you're going to write them down so that you can apply them to the present situation and to future situations for your own benefit. The second practice that you can go into and ask yourself right now is what is the state of being? That's the exact opposite of the anger or resistant emotion that would be healing for me. What is that essential state? So the exact opposite of impatience is going to be more patience. The exact opposite of anger is going to be some kind of peacefulness. And so you'd be asking yourself to move as much as possible keywords as much as possible towards the higher energetic state or more essential energetic state that's going to allow you to bring your heart to coexist with your anger or your resistant emotion. And whatever you come up with, just take careful note that you want to be able to see not only what is that essential state that you want to try to ask in a prayerful like way, in a humble way, to bring into the moment as much as possible, but you also want to notice, do you have 1% access to it, 2% access? And no matter where you are, don't be discouraged. Appreciate the fact you that you're trying to do something that's extremely challenging and heroic and is really the key to bringing a greater peace to your life. So appreciate the fact that you're trying to do the hardest work there is, which is to go in the exact opposite direction of the way you are emotionally wired when these difficult emotions come up. And then the third practice that you can go into is something that may be referred to as wisdom guidance, which would be what are the thoughts that you would think to yourself when the anger and the resistant emotions are there are here and they are here now because you've chosen to listen to this meditation, because you're in touch with it. What are the resistant emotions and what are the thoughts that would be most soothing or healing while you're in your anger or frustration or impatience? So for example, when you're angry you might remind yourself be as harmless as possible. Take some time before you just react or if you're impatient you may say to yourself acting it out is not really going to be very helpful. So take your time and wait for yourself to be in a state that's going to be more healing. So whatever the guiding thoughts are, treasure them and recognize that you want to bring them with you. So just again, in going over these three approaches inquiry, you're asking yourself the most important question as to how you can support yourself and create a sense of well being while you're in your anger and resistant emotions. Prayer, you're asking yourself what is the exact opposite quality of the resistant emotion and anger that I'm in? And wisdom guidance what are the specific thoughts that I can say to myself that will support me to bring the sense of well being, to bring the acceptance to bring the awareness to my life so I can live the most fulfilled life possible which is what I desire.