Anger can be one of the most challenging emotions to deal with. Like any emotion, anger can be very useful, motivating us to stand up for ourselves or others and to right what is wrong.

On the other hand, pervasive anger or gnawing resentment can destroy relationships. In extreme cases, unbridled anger can lead to violence.

We can practice mindfully responding to our anger, which provides a space between the emotion and our reaction to it. In that space we can choose more consciously how we respond.

[Mind the Gap: Avoid Destructive Trains of Thought on Psychology Today Blog]

This meditation provides one way of working with angry emotions, using the body and the breath as vehicles to process the emotion.

I first learned of this kind of meditation in The Mindful Way Through Anxiety by Susan M. Orsillo and Lizabeth Roemer. It can be adapted for working through any type of emotion.

To download the mp3 file of this meditation, right click (or double tap) here and save the file.

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