5 Minute Guided Meditation for Anger Management and Letting Go

There have definitely been times when you experienced anger. No, you’re not a bad person because everyone has experienced it too. Anger is a natural emotion that occurs when something is off. 

Anger isn’t entirely bad. It is a normal reaction to something we do not like. However, if it is not controlled, it can consume us. That is why we will be giving focus to managing our anger in this blog post. Do you know one thing that can help us do that? It’s meditation. “How can I use meditation for anger management?” We’ll see.

Why Meditate for Anger Management?

Uncontrollable anger is destructive. The way the human body works when we’re raging with the heat is not good. It starts with releasing adrenaline. This chemical tightens our muscles and makes the heart rate increase. An increase in heart rate causes blood pressure to increase. Another thing that happens is that our breathing rate increases. Cortisol is also released. 

We don’t feel good when we’re angry. We usually have a tight chest and we sweat. These physical changes that occur in our body can make us overact. For instance, if someone overtakes us in traffic, we might feel sudden and intense anger instead of reacting in a calm way.

Anger is also detrimental to our brains. It negatively affects the part of our brain that governs reasoning. This is why we often act and speak without thinking. It may even result in negative self-talk. To cite an instance, say we’re in a heated argument with a loved one, we may end up saying things like ‘You don’t care about me’ or ‘You never think of me’. Things like these lead to negative emotions and do not make the situation any better.

For the things mentioned above, we cannot rule out the fact that meditation for anger management can help us stay calm even in the most unfavorable conditions. Stay put while we uncover the many ways you can harness the meditation practice.

Anger – Understanding how this Powerful Emotion Affects us

Anger is very powerful and can be disastrous if left unchecked. A study conducted on some groups of persons revealed that most of them had trouble controlling their anger. About 12% of the participants confessed that they have trouble controlling their own anger.

Anger is a powerful emotion that has destroyed relationships. According to a published study, about 20% of respondents say that they have ended a relationship or friendship with someone because they have trouble controlling their anger. 

Studies show that those who suffer from anxiety disorders have trouble letting go of their anger. 32% of people who are coping with depression often have anger outbursts. A report by Anger Management Statistics states that 16% of people with anger issues have high blood pressure, increased stress and even heart disease. 

Anger has also affected the work life of some people. Statistics report that 57% of people who often get angry cannot keep a job. They have decreased job satisfaction and less productivity. Some have tried online therapy to help them cope with anger. 

The Benefits of Meditation – Why it is Good for Anger Management

Science has proved that meditation can help individuals enhance emotional regulation. It has also been studied that it can help promote positive physiological responses. So, when we meditate, we sweat less, our blood pressure and heart rate is also reduced. Studies have shown that using meditation for anger management helps to engage in more productive activities. 

In one study, a number of people who meditated regularly experienced a reduction in stress levels. The release of stress hormones was reduced in those who meditated than in those who did not. Another study proved that people who meditate are able to regulate their emotions, including strong ones like anger. 

Meditation rewires the brain, leading to better anger control and better emotional stability. One study shows that just 15 minutes of guided meditation can help you cope with anger. In fact, meditation helps to supply oxygenated blood to the brain. This helps the brain to stay calm and not trigger a negative reaction when a person is in an unfavorable situation. 

The next best thing is that meditation strengthens you mentally. It can change your thought patterns, behaviors and attitudes. This way, you can let go of the root cause of anger. Instead, you will be able to engage in healthy habits and reduce negative behaviors. The mental strength meditation gives helps you to balance your emotional state. 

An Overview of the 15-Minute Guided Meditation Transcript

Study this sample transcript to see how you can use guided meditation for your good.

Welcome to this new day and a beautiful moment. Own it because it is yours. You set the intention to do this meditation and you will see how it works. 

It is preferable that you sit. Lying down may make you sleep. So, sit with your legs crossed, or if you want, you can hang out in child’s pose. 

Take in deep breath and breathe out too. Try to become more aware of this moment. Pay attention to your body parts and their physical sensations. How are you feeling inside – angry, tensed, nervous, irritated, frustrated? What voice are you hearing in your head – what is your body telling you? From the crown of your head, observe how it feels. Pay attention to the scalp, temples, forehead and eyes. Breathe slowly and feel the warmth and tenderness going down your body. When you exhale, notice how you breathe out the tension.

Now, focus on the thoughts and feelings in your head. Your head may be heavy right now because a lot of things are going through it. The frustrations, the bitterness, the jealousy, the anger – everything. Gather all of these up – all of the emotions, grab it up and release it. Breathe out and let it go. Receive love and light and set your mind free. Feel your head get lighter as you have chosen to do away with anger.

Go down now to your shoulders and perform a mental massage. As the tension releases, try to feel it. Pay attention to how it moves. Now, go to your spine and try to ease the muscles. Continue breathing in and out. 

Go to your arms and fingers and feel how your body lets go of tension and pressure. At this point, you’re halfway there. You are beginning to feel positive emotions washing away the negative ones and you are feeling lighter. Repeat these mantras “I am less prone to anger; I can walk through negative situations. I will love myself and others”

Imagine a bright white light pouring over you like a waterfall. Now, imagine your whole body now glowing with white light for healing and peace. 

By doing this, you have successfully created intention and positive feelings in your body. Carry this with you throughout the day. Before reacting, observe and notice the things around you. Dictate how YOU will respond. Remember, you write the script for your reaction and your ultimate reaction.

Take the opportunity to approach everyone you meet with love and kindness. Approach every stressful moment with careful observation. Ask yourself, ‘will I allow this to ruin my day? How will I react to this bad moment?’ Be present today and every other day. 

We will end this session now with a few breathing exercises. Just inhale and exhale and start your day.

Key Moments of the Meditation

• Breathing Exercises: Before guided meditation sessions begin, doing some breathing exercises is paramount. These exercises may be a short as two minutes and you can try anyone you like. Deep breathing, box breathing, 4-7-8 breathing are amongst the common practiced ones. These exercises can help calm your mind and body and let you be in the moment without judgment. Additionally, they help to slow down anger. They also release tension so you can think, speak and act clearly. 

• Visualization techniques: Visualization can help you find your happy place and let go of anger even when you feel angry. It is something that must be incorporated in meditation. You may think of a real or imaginary place that makes you happy – like waterfall, mountain or something else. 

While you visualize, it will make sense if you focus on the details like smell and sounds. Another thing you can visualize is a white light completely engulfing you. Or you can imagine saying good things to yourself and to anyone or anything that angered you.

• Affirmations: These helps you cultivate inner peace and mindfulness. They also help to reprogram your mind and shift it from negative thoughts to something positive ones. They are daily reminders to stay in the present moment. Here are a few to say: “I don’t feel anger like I used to anymore”, “I control my thoughts and not the other way round”

Meditate for Anger with these Tips

Starting a meditation for anger management is not as difficult as some people think. A quick tip to be successful is to remember that you’re not trying to rid your mind of all thoughts. They will rise, what matters is what you do when that happens. Learning how to redirect your focus can greatly help.

Find a Quiet, Comfortable Space

Create a peaceful environment free from distractions. Make it tidy and clear it from anything unnecessary. Turn off all devices so you can get in the mood. 

For support and comfort, use cushions or blanket. You don’t have to cross your legs, sit in any way you like as long as you’re not in pain.  But, try not to get too comfy. Because you are giving your body the chance to relax, you may fall asleep right in the middle of the meditation. If you find yourself falling asleep, change your position or try another time when you will be wide awake. 

Set the Mood with Calming Music or Nature Sounds (Optional)

Meditating with music or nature sounds can put your body in a relaxed state. The music volume needs to be low, though. Music for meditation can be downloaded online. Nature sounds like listening to the birds chirping, the gentle breeze or the sound of waves can provide a calm background. This is completely optional, you don’t have to do it you feel it will distract it. 

Follow the Guided Meditation (Link to Audio or Video File)

Here are links to some of the video files on guided meditation that will help you learn to manage anger. They’re just a click away. You can download and listen to them whenever you want to meditate. 

Here’s also a link to an audio file that will help you meditate.

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More can be gotten online.

Incorporating Meditation into Your Daily Routine for Anger Management

At this point, let us see how you can successfully incorporate meditation into your routine. The following tips can help if you are just starting out. 

Start Small and Gradually Increase

Hey first timer, don’t overwhelm yourself. Even a short session of 5 minutes can be helpful. Start small and gradually increase as you get used to the practice. 

Start with the basic form of meditation like breathing. That is the simplest for anyone who is a beginner. With time, you can incorporate other helpful meditation techniques. 

Use Meditation Apps or Join a Local Group 

To prevent you from getting lost, explore helpful resources online that can give you tips and practices that you can use. 

Apps like Headspace, Calm, Ten Percent Happier, are common meditation tools that gives you meditation lessons from beginners to experienced ones. They also have guided meditation scripts (audio and video) that can be of help. These guides are either free or paid versions so just click on any one you want and you’re good to go. 

Another thing to do is join a local group. When you are surrounded by like-minded individuals, it boosts your confidence. It also elevates your motivation and consistency. It makes you accountable and always wants you to put in your best. 

To join a local group, you can visit local meditation centers or find one online.

Conclusion: Embrace Mindfulness and Find Healthy Ways to Control Anger

The benefits of meditation for anger management have been extensively discussed here. Meditation keeps you in check. It makes you mindful of what is happening, so you know when, how, and what to say when you are angry. It reduces stress hormones and helps your brain and body to adapt to the situation.

As you’re reading this, you’ll probably be thinking about what to do. Don’t think for long – start meditation now and see how blessed it will make you feel. Do not forget that it is simple – you don’t have to do too much. You don’t need to have prior experience before you benefit. Have an actionable plan and start immediately.

While meditation is helpful, it is not a magic pill. So, if you’re experiencing frequent cases of anger issues, feel free to get additional help. Seek professional help, maybe a therapist, and tell the person how you feel. He or she can give you additional support that will help you work your way to peace.

Frequently Asked Questions(FAQ’s)