Affirmation Meditation - Let Go of Anger

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This is a positive affirmation meditation designed to give you a script to replace your negative thoughts with positive ones. What you think guides your actions. The more you can focus on positive thoughts, the easier it is to diffuse angry thoughts.

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
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This is a tough one. I still get angry when I think of things that happened 40 years ago! Lol

cathischoll
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"Anger is a prison" These words will stay with me forever. I feel better already. Thank you for this gift.

brandywest
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My issue is not anger itself, but the anxiety and impulsivity that drive it. For example, when someone gives me criticism, depending on what it's about, I sometimes get angry at the other person, especially if they go after something I'm insecure about. As for the impulsivity, when I get a really strong impulse, I tend to get fixated on fulfilling it, and, when something gets in the way of doing that, it absolutely enrages me.

cellogirlrw
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Thanks a lot Tracey.
I the kind of person who should be more reactive in the present and do less rumination when I don't set boundaries in time. It is especially difficult for me when my parents are involved. I love them but I feel like sometimes they overstep me. I tend to tell myself "no big deal, no big deal..." Until I unleash my anger abruptly or when something little happens. Usually after I let it out I both feel better and ashamed at the same time. I'll practice this meditation and try to work on my boundaries.

jasmine_milkyflower
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Thank you so much for this.Its helping me to highlight my weakness of being angry after being triggered.Asking God to help me to not let my anger get the best of me ever again. Amen 🙏

shanelleellis
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Thank you Doctor, I come back here when I have these anger in my heart and mind. I hope I can see clearer now after hearing these.

Answers to my self reflection questions:
1/ How good am I at getting past my angry feelings and thoughts - not good at all.
2/ What positive changes have I seen when I let go of my anger - I breathe easier, my chest, my shoulders so much lighter. And my mind feels like it has rooms to breathe. Like a real big room.
3/ What would change in my life if I could be free of these negative emotions - I would be able to accept people more, accept my own mistakes more, and move on to make better wiser decisions.

SaitoLogan
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Love this -- it really was right on time!


Answer 1. I find that I'm not as good as I would like to be. I actually found that I was holding on and nurturing a lot of anger and resentment toward my husband. I can so relate to what you said that when I'm angry and give in to the anger, I feel as though I"m in a prison and I feel exhausted. I make poor decisions and it really discombobulates me. I hate it and when I am not giving in to that - I feel good...my household feels good and I don't feel guilty. I just wish I can finally let go of that anger and resentment.
I will commit to practicing each day --- especially with your affirmations. I want to treat my husband with more love, kindness and respect....letting go of my resentment is key!
Answer 2. The positive change I see is that we're more loving and playful...we're on the same page. My household is not 'dark'... and my husband laughs.... I also feel less stressed and less wound up -- like a tightened string.
Answer 3. If I could be free of negative emotions it would really help me to let go of unforgiveness, resentment, judgement, control.... misplaced fear. I really want to to that - fully.


I realize that anger, resentment, control etc is an addiction .... and I really want to get past it. Thank you!

Boyhead
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I have come to this video via the anger management playlist on this YouTube channel. The whole playlist is really useful and this video is one I have been coming back to, and listening to the affirmations at half speed, focusing on imagining myself saying each one, and take in its meaning. I'm looking forward to coming back to this many times until I have learnt several affirmations well enough to remember them at stressful times.

DevPreston
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This is helping me with working out a grudge, thank you!

ThisIsKiki
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I would love to have more affirmation meditations with the scripts included! ❤️

JesseScott
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Thank you for this wonderful gift! This made me weep. I was so angry and couldn't stop thinking about the situation that angered me. For hours I kept replaying it in my head and thinking about what I should have said. Your words and voice broke me out of the trance. Thank you for freeing me and giving me these wonderful new tools!!

darkfeather
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"My mind is a tranquil pond and I am at peace." ❤

StacyFrancis
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I have been practicing this and I feel much better. I love you from my heart. Thank you for everything

hamzahramadan
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I need this saved so I can play it when im seeing red thanks

charliechangmil
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Thank you Dr. Tracey for this beautiful meditation.

justanopinionsincerelynoof
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Thank you

I'm at ER following releasing rage by screaming it out in my windowless bathroom, wherein I've damaged my throat. I feel a lot better with the rage out, and your meditation helps.

Thank you 🤗👍🏿🇦🇺

KristiContemplates
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Thank you Dr. Mark's, I appreciate this very much. Anger is a prison...this has me in a better place. 🥰 I will be listening to this one more often💯%,

jklpop
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Dear Dr.,
I have very passive anger. I break down crying in despair. I can't yell, I don't dare to do it. I don't think I'm worth it. Instead I cry and almost beg to be recognised in my emotions. It feels to vulnerable to be actively mad in fear of being rejected in my experience/emotion. Hearing "who do you think you are" or getting laughed at would devastate me. I also hold back things of which I am most certain will not land or resonate with the other person. I only start arguments in which I think the other person would consider me right. I grew up in a house with a lot of tension and anger. My mother either turned to verbal hurt (rejection, offending) or mostly reflecting (who are you to talk, or at least "you do it too/you're no better" or the most infuriating "my mother was worse" as if I didn't have any sympathy for that. It would be fine if it came with some sort of responsibility or sorry first. She would also often storm of to ruminate out loud in the kitchen. So I could hear, but she "spared" me. My farther was more predictable. He would explode a little louder, I was also scared, but felt more often non-personal. To eachother they were mostly passive aggressive and very bad communication. And then a big brother with anger problems who stormed of over the question if he could close his mouth while chewing (yeah i know, he might be autistic or at least highly intelligent) and then I'm always hearing "look what you did".
I'm in therapy now for burn outs and anxious depressions. We talked about it, but it doesn't help. It only shines the light on the negative and makes me feel like it was always like this, while i actually only can think about 20-30 examples. When I talk about it, it feels like I'm making a problem now that is maybe not even there. At least it gets bigger and it's not going away this way. I felt like shit for months and couldn't really converse with my parents. Felt only more miserable and trapped. Finally decided that I didn't want it anymore and wrote it all off in an unsend letter. Helped a lot. After that I visited and had a considerable nice evening. It still comes back. There is pain, resentment and mainly still wishing my parents were different and very much now to. Thinking about what to say and how to make things clear in order to make that happend, consumes me sometimes. Best try not to control or change them but calmly correct them when they cross my newly defined lines.
My actual question is. How do you deal with anger from the past. You say accept and observe while also promoting mantras. Feels feels reeeaaally contradictive to me. For me that would be controlling the anger. My problem is mostly immediately rationalising why I shouldn't be angry (mostly through understanding and seeing everyhing gray-scale). But afterwards if someone asks me if I wasn't totally pissed, I might say yes and then really feel it. I don't really know if I'm just easy going and just not mad, but very suggestable for "you should be mad", or that I really immediately neglect that anger. I tend to go over things a lot and then get very angry afterwards and have no way of confronting. I just want to be healthier in this, cause it seems like I either don't feel anger (but numb or something) or I found my right to be and stay for ever. Tearing me up. Leaving me in despair knowing I can't confront them/will make it worse. Letting go feels not respecting myself. And when I think I let go, it might just be repressing again

DagmarJohanna
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You’re amazing. I cannot thank you enough for making these videos. I wish there was someone as competent as you in Austin, TX. If there are, I haven’t found them yet. For now, you will be my psychological supplement to my current care and treatment.

MatthewDeOreo
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I appreciate you providing something like this in a neutral tone. I was angry at technology for being moronically obtuse (we've all been there, struggling for an hour with something that has a moronically simple solution, but there's very little help online, so you have to flail at it for AGES by yourself) so I'm not angry at any person or anything that I can address meaningfully. All the meditations with the cool headed hippies, who I usually love, just make me want to direct that anger onto them. In my head in that state, I'm thinking... Stop being so damn enviably calm, dammit, I wanna punch you.

This- with a neutral tone that understands what's happening- is exactly what I needed. Many thanks. So, so many thanks.

pawssum