A Mindful Mantra for Releasing Anger

Now, bring to mind a situation or person that typically triggers feelings of anger or frustration. As you do this, notice any physical sensations or emotions that arise. Rather than pushing these away, simply acknowledge them with curiosity and openness.

Next, silently repeat the mantra, "I release my anger and find peace." As you say these words, imagine your anger as a physical object that you are gently setting down. With each repetition of the mantra, feel your grip on the anger loosening, allowing it to dissolve and drift away.

If your mind wanders or becomes caught up in angry thoughts, gently redirect your attention back to the mantra. Remember, the goal is not to suppress or ignore your anger, but rather to create space around it and loosen its hold on you.

Continue repeating the mantra for as long as feels comfortable, anywhere from a few minutes to longer. As you do this, notice any shifts in your physical sensations or emotional state. You may find that your body feels more relaxed, your mind more at ease.

When you're ready, take a deep breath in through your nose and exhale slowly through your mouth. Gently open your eyes and take a moment to reorient yourself to your surroundings.

As you move through the rest of your day, remember that you can return to this mantra anytime you feel anger starting to build. With practice, you may find it easier to release anger and access a deeper sense of inner peace. Be patient with yourself in the process, and trust that each time you choose to let anger go, you are planting a seed of greater freedom and ease.