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Meditation for managing anger is the following practice, we use the body and the breath as vehicles

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to manage unresolved anger begin with a few moments of basic breath meditation.

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Feel your body and any sensations that are present from your toes to your varied picture as vividly

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as possible.

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The circumstances that led to your anger opening to the emotions they provoke.

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Notice where the anger expresses itself in the body, for example, a clenched jaw or not in the stomach.

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Breathe with these physical manifestations of anger, bring compassion to your experience, making room

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for the emotion.

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Let it be what it is.

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Take care not to resist the feelings are or criticize yourself for the actions you are having practiced

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being the witness of your own experience, observing your emotions without becoming completely engaged

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in them.

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If you struggle to take the role of observer that that's okay too.

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It's easy to get dragged up in anger if at any point you feel overwhelmed with emotion, gently dierig

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that tension to the breath until the grip of anger loosens, continue to breathe with the physical sensations

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for as long as you like noticing how emotions change over time when the intensity of the anger has calmed

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down, bring that tension back to the breath before opening your eyes.

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Notice how you feel.

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This meditation allows us to practice boozing between feeling angry and reacting, giving us greater

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choice in how we manage strong and.