04 Meditation - Managing Anger

Again we meet in this meditation space that brings you closer to conscious television

Remember that this is an initiation so that you can start to experience the bits of meditation

For this it is important that you are constant and repeat the meditation

This will help you to cope with anger, anger

Often, when we get up in the morning, we are already in an angry situation

We don't know why we are in a tension that affects our relationship

with others, with our partner, our children, our co-workers

Today our meditation is going to be focused on how to manage that anger

That you can observe in you what is its origin

Enjoy this meditation

Hello, I'm Marisa Meher, back here on conscious television

We're going to start today in another posture, in the diamond posture, in the rock posture

Anger and anger is sometimes caused by a state of fear, of sadness

In this first part of the meditation, in this preparation of the body, we are going to grasp our anger, our rage, our emotion

and we're going to take it out

So we start by sitting with our chest wide open

And an important trick, if you feel that this posture it hurts, it bothers you, you can take a blanket or some cushions and place it underneath your buttocks, opening your knees

Or also you can place it under your instep

So maybe you'll be better, more comfortable to work

And from this position we close the fists of the hands with the thumb inside, we bring our fists to the chest, the elbows each one towards a side showing a straight line, parallel to the ground

And from here we breathe in through the nose and as we exhale through the nose, we're going to release with force and determination our right arm and as we inhale we make a fist and bring it close to the chest

We take our anger, our anger and when we exhale we release it

to the sides and we release

Together we start

Hold on, let go with strength, grab the anger from your heart and drive it away from you

Open your hands every time you let go and increase the pace progressively

Begin to move your energy, to unblock your channels

Don't stop, continue

Connects with an intention

Inhale, both fists to center

Fill your chest

Contented breath

Exhale softly, deeply through your nose, you relax your arms, you let your hands rest on your thighs and you observe for a few moments the flow of the energy through your body and your chest released

You inhale, open your eyes if you have them closed, smile and you get high in the basic meditation posture

Remember that your back is stretched, so it helps to give you a support if you need it

and we're going to do a breath that's called sitali pranayama, it's a breath that you can do

at many times in your life, especially when you're angry, when you lose control

You place your hands in gyan mudra on your knees, we form a little tube with our tongue, like this and we take a little bit of it out of our mouth between our half-open lips, inhale through that little tube, and we inhale for a few moments and we release through our mouth, we inhale through our the air, also long and deep

It's breathing relaxes the body but also cools it, so that when you have a fever or you feel very hot it is also very useful

We start together

Last time

After releasing the air, you inhale deeply through your nose

You fill, you expand, you elevate, you sustain and you exhale softly, sweetly, feeling the air through your nostrils, caress them

and remains in this position, with your face relaxed

Dissolve the tension in your skin

Relaxes the jaw, the skin of the neck

Make yourself present

The only moment real exists now

Watch your breath

Come and go

If there are no enemies inside, there are no enemies outside

No fear no anger

No anger there is love

How are you doing? How are you doing? Go back, at your own pace

As usual, we ask you to be especially attentive from this moment on to how you work, to how your anger works

Observe the message you send to others, what others send back to you

Write it down in your personal notebook and allow yourself to feel