Welcome! This is a short mindfulness practice!

You may close your eyes or keep them slightly open, whichever feels comfortable.
If at any time you would like to stop, simply open your eyes and take a note of your surroundings.

Let’s start by grounding ourselves.
Feeling your feet pressing into the ground and noticing how your body is supported by the surface beneath you.
Taking a breath in and slowly letting it out.
Breathing in… [2 sec pause] and out… [2 sec pause].

Now, if it feels okay for you, you may recall a moment of anger. There is no need to replay the story – just noticing what anger feels like in your body.
Where do you sense it?
Perhaps in your chest, shoulders, stomach, or face.

You do not need to change anything.
You may just notice.
Anger is a natural emotion; it comes and goes like waves in the ocean. And just like waves, you don’t need to stop them, waves come and go.

Now, you can return to your anchor: your feet on the ground, support beneath you, and the rhythm of your breath. The steady places are always here to return to.

Letting the breath move slowly, allowing the body to soften just a little more with each exhale.

Breathing in… [2 sec pause]
Breathing out… [2 sec pause], letting the body soften just a little.

Now, gently bringing your awareness back to your whole body.
Wiggling your toes and rolling your shoulders or stretching slightly.
When you are ready, gently open your eyes, noticing how you feel in this moment.