Cognitive Behavioural Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic and Worry (Sheldon Press)

by Seth J. Gillihan

In the following practice we use the body and the breath as vehicles to manage unresolved anger. 1. Begin with a few moments of basic breath meditation (see here). Feel your body and any sensations that are present from your toes to your head. 2. Picture as vividly as possible the circumstances that led to your anger, opening to the emotions they provoke. 3. Notice where the anger expresses itself in the body—for example, a clenched jaw or a knot in the stomach. Breathe with these physical manifestations of anger. Bring compassion to your experience, making room for the emotion. Let it be what it is. Take care not to resist the feelings or criticize yourself for the reactions you’re having. 4. Practice being the witness of your own experience, observing your emotions without becoming completely entangled in them. If you struggle to take the role of observer, that’s OK, too—it’s easy to get wrapped up in anger. If at any point you feel overwhelmed with emotion, gently direct the attention to the breath until the grip of anger loosens. 5. Continue to breathe with the physical sensations for as long as you like, noticing how emotions change over time. When the intensity of the anger has abated, bring the attention back to the breath before opening your eyes. Notice how you feel.