Day 20:
Mindfulness for Anger

1. Ground yourself on the floor or on a chair. Find an alert and relaxed posture. Close your eyes if that is comfortable.

2. Breathe deeply and completely for 5 breaths.

3. Think of a time when you felt very angry. Notice what feelings and sensations arise for you when you sit with these feelings of anger. Where do you feel this anger in your body? How does it feel?

4. Imagine holding your anger like a mother would hold a newborn, with compassion and care.

5. Say good bye to your anger when you have explored this fully. Return to your breath for 3 -5 breaths. Open your eyes when you are ready and notice how you feel.