Anger & Mindfulness

Set Yourself Free


Meditation Techniques

Why and how to meditate

A Mindfulness Meditation

A Mindfulness Meditation

This simple mindfulness meditation is designed to engage the new brain, opening to the present and new possibilities in cultivating discipline.   Find a comfortable place where you can sit and be undisturbed. Begin to observe your environment in every detail. when you feel you have fully taken in your environment, bring your awareness to your breathing. follow your breath in and out of your body. simply follow the gentle rising and sinking of your chest, how it expands and where your breath moves to; do not force anything. Just allow the natural motion to occur and observe how it changes. You may notice that as soon as you place your attention on your breath for even a few moments, it will respond by slowing down. Enjoy those deeper breaths.   Next, notice your body posture – how is your body taking up the space around you? what is it in contact with? are there any aches and pains? where are you holding tension? Give these areas some attention and breathe into them. notice if this helps to relax the areas...

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Anger Meditation

Anger Meditation

This meditation has been compared with the experience of hitting a patch of ice while driving your car. As your car starts to skid out of control, your natural instinct is to try to manoeuvre out of the skid, but this will make the situation worse. The best way of dealing with it is not to turn away, but to turn into the skid and allow the car to come to a natural stop. To put it slightly differently, trying to move away can put you in more danger, but allowing yourself just to go with the flow can help you regain control and reach a safer conclusion.   With this Anger Meditation, instead of trying to control the situation or repress your angry feelings, you will be facing them head-on. You will just go with the intensity of the feelings, respectfully, rather than resisting them and pushing them away.   If you want this process to work for you, you will need firstly to agree with yourself not to vent or act out your anger while doing this exercise, and...

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Loving Kindness Meditation

Loving Kindness Meditation

1. Find a quiet place where you can sit comfortably. Keep your back and head up straight, feet firmly planted on the floor, and hands resting gently in your lap.   2. Once you are comfortable, take your attention to your breath. Take a couple of deep breaths into your abdomen and stay focused on your breathing for two minutes.   3. Now take your attention to your heart.   4. Place your hand on your heart and say, ‘Love…love…love…, may my heart be filled with love.’ Repeat this gently and softly to yourself. Connect to the words and what they mean to you. As you repeat them, imagine who you might say this to. Let an image of that person emerge. 5. Allow yourself to feel the warmth and love, and notice where you connect to it in your body. Experience yourself being caring, loving and tender. Allow yourself to feel the healing and soothing qualities of your feelings. Let it wash over you and gently repeat to yourself with clear intent: * May I be well, healthy and...

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Body Scan Meditation

Body Scan Meditation

After completing the volume control exercise, try the body scan and progressive relaxation muscle process below. This is a simple and effective body scan meditation to train your focus while remaining mindful and open to any sensation that arises. If you encounter pain or muscle tension, try to accept rather than minimise or control it.   Practise this meditation for as long as you like – 20 minutes is a good starting point.   Practising Body Scanning When you are comfortable, take your attention to your breathing and breathe slowly and deeply through your nose. Feel your abdomen rise as your diaphragm expands to take air into your lungs. Make sure your chest only rises a little. Continue breathing slowly as you bring your attention to your left foot. Curl and release your toes once. Focus your awareness on your toes and foot. As you breathe in, slowly begin to scan your left leg from your foot to your knee, and up to your thigh.   Now just follow your breath out, down your thigh to your knee, and down to your foot and to the tips of your toes. Do...

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