5 Steps to Eliminate Anger |
This is a real basic technique and a slightly more advanced one follows...
Step One:
Take several nice deep breaths, and as you let it out, imagine relaxing your body and softening your muscles. Engage in the moment, focus on your breathing, get really comfortable and let your body kind of begin to melt and float down and relax.
Be an observer of your own experience and just feel everything letting go, absolutely nothing for you to do, just relax. Enjoy the stillness and allow your body to be properly, deeply still. Go inside your mind and just observe what is happening inside you while you are relaxing.
Ideally, go get my book, The Secrets of Self-Hypnosis, and learn how to develop a good level of trance for yourself. Otherwise, use whatever form of meditation or relaxation that is right for you. Then, when you are relaxed, still and feel that your mind is receptive, proceed to Step Two.
Step Two:
Using your imagination as best as you can, imagine and get a sense that you are sitting in a soft, comfortable chair with a very large TV screen in front of you. Choose where you are, what things you see, hear and feel.
Let yourself be alone and comfortable in this place of your design, ensuring you feel safe and secure and nicely at home. Just notice a light flickers on the TV screen. It seems to flicker very rapidly. It is flickering so fast that you cannot see the image. Now a red flashing light is seen on the screen. This red light is flicking faster and faster.
Inside your mind, see the red light flashing, immerse yourself in it. Imagine that this is taking you deeper inside your mind, and when you have watched this for a while, proceed to the next step.
Step Three:
Now as you watch, see and sense the red light turning to blue. The screen is getting centred and more soothing to watch, it is slowing down. The blue colour starts to increasingly soothe you. It relaxes you more and more now. Feel how the blue colour makes you feel calmer and calmer and inside your mind repeat the words to yourself that the light is making you calmer and calmer. Let the blue light gently spread throughout your mind and body until you start to feel an increased sense of well-being.
Spend as much time as is necessary to really get a state change here. Experience the blue light and let it work its magic on you before you proceed.
Step Four:
Having done that for a good period of time, now observe the screen and see yourself doing something you enjoy. See yourself taking your time and experiencing each moment. Free of any old, unwanted feelings. See yourself feeling happy at what you are doing. Imagine that you are elated and filled with joy and that you step into that image and become that person. Really see what you see, hear what you hear and experience the feelings of doing that thing that you love so much.
Allow a sense of love and well-being to surround your mind and body. Allow it to permeate every cell of your being. Every cell, every fiber, every tissue, every muscle, every organ, every bone in your body is absorbing this love. And just get some multi-sensory absorption for a moment and feel this love for as long as you feel is necessary.
You fill your mind and body with positive thoughts as you notice how much happier and increasingly positive you feel. Tell yourself that this feeling stays with you.
Step Five:
So when you are ready and calm, begin to get a sense of your body again, take a deep relaxing breath and just let it radiate through you. Let every cell be open to well-being, balance and harmony.
Then go ahead and wiggle your toes and fingers, open your eyes, tune in to your surroundings. Nice and simple, eh? This next method is a bit more advanced and slightly more complex. Only slightly though ;-)
6 More Steps to Eliminate Anger: Taking this a step further...
Step One:
Exactly as we did before... Take several nice deep breaths, and as you let it out, imagine relaxing your body and softening your muscles. Engage in the moment, focus on your breathing, get really comfortable and let your body kind of begin to melt and float down and relax.
Be an observer of your own experience and just feel everything letting go, absolutely nothing for you to do, just relax. Enjoy the stillness and allow your body to be properly, deeply still. Go inside your mind and just observe what is happening inside you while you are relaxing.
Step Two:
Imagine you are walking along a path in nature, just enjoying a sense of yourself. Breathing the air, seeing the sights, hearing the sounds that are right for you. Let yourself walk at your own pace. Enjoy the natural place around you. See the colours, experience your senses. Take all the time necessary to really get a sense of this place all around you.
Stop for a moment and look up at the sky. Imagine and notice that there are dark clouds overhead and it is getting darker. You know that these are thunderclouds. Look at these clouds as they gather over you. Feel the storm brewing in the sky above you. Get a sense of them and what they are about. The wind starts blowing harder. The clouds are getting bigger and darker. Smell the air and feel it grow closer around you.
Imagine, sense and tune in to the sound of the roll of thunder coming in. Watch as a flash of lightning reaches out across the sky. Watch as the sky lights up. Feel the power of the lightning. Hear the rolls of thunder booming all around you. Loud and sharp. Feel the power of the thunder. This is a very big storm.
Hear it, sense it and see the storm. Engage with it and all that it represents. Spend all the time needed for you to get a real sense of all this.
Step Three:
Drops of rain are now starting to fall. The drops of rain are falling on top of you. Feel them on your hair, your arms, your clothes. Imagine the sensation of it, the smell, the look of it upon you. Look along the path.
Imagine that a short distance away, you see a house. Walk towards the house as the rain falls harder and harder. The house has a covered porch. Walk onto the porch and turn around. Watch as the rain continues to pour down harder and harder. Protected on the porch, see the torrents of rain fall upon the ground. Hear the thunder roll across the sky. See the lightning continue to flash.
Tune in and experience the storm from this sheltered place.
Step Four:
Next up, turn towards the door of the house and open it. Imagine that everything in the house is as you have always wanted it. Imagine that the colour of the carpet is your favourite colour. The room is cosy and warm. Look around the room and to the left you see a fireplace with a comfortable chair in front of it. Sit down in the chair, it is exactly right for you, you settle into it and it moulds and melds itself to you.
Imagine that there is a blazing fire in the fireplace. The flames are filled with colours. Feel the fire dry your clothes as you sit comfortably in the chair. You feel warm and protected from the storm outside. Feel the contentment start to seep into your body. Feel how centred and calm you are becoming. Take all the time you need to truly relax and let go and be calmer and calmer. Tune into the peace.
Step Five:
Know that you are now out of the storm. You are safe and feeling safer with each moment. Imagine, sense and feel the rays of happiness start to work through your body making you feel truly at peace right now. When you are ready, turn and look out the window. Imagine the sun's rays coming through the window and making bright patterns on the floor. Hear the sounds of life outside. Imagine that you put a smile on your face and across your entire sense of being. Tell yourself that this feeling stays with you.
Step Six:
So when you are ready and calm, begin to get a sense of your body again, take a deep relaxing breath and just let it radiate through you. Let every cell be open to well-being, balance and harmony.
Then go ahead and wiggle your toes and fingers, open your eyes, tune in to your surroundings.
This week, practice letting go of anger, even if you have not been overtly angry. Take some time out to do this to let go of s much as you can and feel that sense of letting go of what you no longer need. And use these techniques to firmly dissipate any overt anger in case you encounter some stroppy girls! |